Alcohol and sleep

Drowsiness, fatigue, a desire to sleep after drinking a few glasses. Despite these sensations associated with alcohol consumption, it is common to feel tired the next day.

Indeed, in the case of low to moderate alcohol consumption, researchers observe a sedative effect, leading to faster sleep onset.

During the first half of the night, alcohol leads to an increase in the duration of light slow-wave sleep, then tends to decrease or suppress rapid eye movement (REM) sleep (the shortest phase of sleep characterized by intense brain activity). Over the course of a night, alcohol decreases the intensity of REM sleep cycles and disrupts sleep in general with nocturnal awakenings.

All of this can be explained by the fact that alcohol acts on various sleep-related mechanisms.

Firstly, alcohol increases body temperature. However, to fall asleep, our body must gradually reduce its temperature. Alcohol tends to hinder falling asleep.

Furthermore, alcohol has a negative impact on the secretion of various molecules, such as GABA. This is a molecule that helps the body relax, facilitating sleep onset.

Also, alcohol consumption can develop or exacerbate certain sleep disorders, mainly snoring and sleep apnea.

Thus, even when consumed in small amounts, alcohol impacts our sleep by reducing its quality, shortening its duration, and increasing the number of nocturnal awakenings.

Sleep impairment affects our daily lives and has notable consequences such as fatigue, decreased vigilance, and can also disrupt the proper functioning of our body (such as hormone secretion).

Hedonist Labs offers a dietary supplement to alleviate symptoms associated with alcohol consumption and improve sleep quality. It contains melissa, known for its sedative effects that help combat sleep problems, stress, and anxiety.

For your health, consume alcohol in moderation.

Sources:

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Danel, Tet al., (2001). The effect of alcohol consumption on the circadian control of human core body temperature is time dependent. American Journal of Physiology-Regulatory, Integrative and Comparative Physiology, 281(1), R52‑R55. https://doi.org/10.1152/ajpregu.2001.281.1.r52

He, S., et al., (2019). Alcohol and sleep-related problems. Current Opinion in Psychology, 30, 117‑122. https://doi.org/10.1016/j.copsyc.2019.03.007

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Issa, F. G et al.,  (1982). Alcohol, snoring and sleep apnea. Journal of Neurology, Neurosurgery & Psychiatry, 45(4), 353‑359. https://doi.org/10.1136/jnnp.45.4.353

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Thakkar, M. et al., (2015). Alcohol disrupts sleep homeostasis. Alcohol, 49(4), 299‑310. https://doi.org/10.1016/j.alcohol.2014.07.019

Van Reen, E.,  et al.,  (2011). Does Timing of Alcohol Administration Affect Sleep ? Sleep, 34(2), 195‑205. https://doi.org/10.1093/sleep/34.2.195