A recent study cites that 13% of Americans have used alcohol as a sleep aid in the past year. While a drink before bed can help the onset of sleep, it is not helping us when we look at the larger sleep picture.
Normal sleep occurs in a series of cycles. There is light sleep, REM (rapid eye movement) sleep, during which most dreaming occurs, and a level of even deeper sleep. Each of these cycles is important to proper functioning during waking hours, especially REM and deep sleep.
Alcohol disturbs the rhythms of these cycles, causing us to miss out on the benefit of these sleep cycles. The consequences for those who have a drink to fall asleep are exactly what they are usually trying to avoid.
During the second half of sleep, sleep is lighter, and those who drink are prone to awakening, and in having trouble returning to sleep. When we miss out on our REM and deep sleep cycles we wake up in the morning feeling groggy, lethargic and generally tired.
Alcohol also contributes to increased problems with sleep apnea and an increase in snoring. A good rule of thumb is to refrain from alcohol 3 to 4 hours before you go to bed and to never use alcohol as a sleep aid. That one nightcap may be relaxing at first, but you will feel it in the morning.
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