Irregular sleep patterns or sleep disturbances are often caused due to alcohol consumption. Consuming alcohol after a long day at work is misguided to be a sleep supplement. However, experts bust this myth, saying that alcohol adversely affects one’s sleep cycle rather than aiding it.
In a study published in Nature, men who consumed excessive amounts of alcohol had worse sleep profiles (with fragmented sleep) and woke up tired compared to those who didn’t drink. Alcohol use is more prevalent among older people in many societies and risk of insomnia increases with age.
Why alcohol makes you sleepy?
“Alcohol acts as a sedative and relaxes the mind, thereby making one sleepy. However, it is temporary. The individual will have poor sleep quality and won’t feel refreshed once he/she wakes up,” says Dr Asfia Khaleel, a psychologist based in Bengaluru.
How does alcohol affect sleep?
Adequate sleep is essential for our well-being and functioning. During sleep, our body restores and repairs itself. Sleep cycle consists of two stages: non-rapid eye movement (NREM) sleep, further divided into light sleep and deep sleep stage and rapid eye movement (REM) sleep.
Excess alcohol consumption can have the following effects on an individual’s sleep cycle:
- Less REM sleep: “Drinking alcohol affects the REM stage of sleep, where dreams occur. This stage is important for restoration of the body. Studies suggest that alcohol affects the transitions between stages of sleep, causing dreams to occur in some cases,” says Dr Khaleel.
- Frequent urination: Alcohol can also disrupt sleep through frequent urination. Dr Khaleel says, “Alcohol acts as a diuretic i.e. it expels water out of the body. So, the individuals wake up frequently to urinate, resulting in fragmented sleep.”
- Disruptions in circadian rhythm: As the sedative properties of alcohol wear off, individuals keep waking up often during the night, causing disturbances in sleep and the circadian rhythm.
- Changes in sleep patterns: “Chronic drinking affects sleep patterns inversely. As individuals tend to consume alcohol on a regular basis, their bodies develop a tolerance to it. As a result, people tend to drink more than usual and the cycle continues, leading to alcohol dependence and insomnia,” explains Dr Khaleel. “Alcohol reduces sleep latency [time taken to fall asleep] as it acts as a hypnotic. These effects can be observed in individuals who consume alcohol occasionally. However, regular alcohol consumption, binge drinking or alcohol dependency makes one more irritable along with worsening insomnia and withdrawal symptoms,” says Dr Vasunethra Kasargod, consultant, pulmonology, Manipal Hospital, Bengaluru.
- Worsening sleep disorders: Alcohol makes individuals more prone to sleep disorders like insomnia or sleep apnea. “Sleep apnea is a condition where individuals tend to choke while sleeping due to a drop in the oxygen saturation. Alcohol causes the upper airway muscles to become flabby and collapse. This causes obstruction the airway, thereby making the condition worse,” explains Dr Kasargod.
Takeaways
- Excess alcohol consumption adversely affects one’s sleep cycle rather than aiding it.
- Consuming alcohol can affect one’s sleep cycle in several ways including less REM sleep, frequent urination and circadian rhythm disruptions.
