It screws your circadian rhythm! While you may fall asleep quickly after drinking, it’s also common to wake up in the middle of the night. Alcohol affects the normal production of chemicals in the body that trigger sleepiness when you’ve been awake for a long time, and subside once you’ve had enough sleep. After drinking, production of adenosine (a sleep-inducing chemical in the brain) is increased, allowing for a fast onset of sleep. But it subsides as quickly as it came, making you more likely to wake up before you’re truly rested.
It stops deep sleep
As the night goes on, you spend less time in this deep sleep and more time in the less restful, Rapid Eye Movement (REM) stage of sleep. This can leave you feeling tired the next day no matter how long you stay in bed. There is eight hours and a good eight hours!
It stops you breathing well (a polite way of saying you snore!)
Alcohol relaxes the muscles in your body, which means the tissue in your throat, mouth and nose can stop air flowing smoothly, and is more likely to vibrate.
It makes you get up and wee … or gasp for water
When you drink more than usual, you may have to get up in the night to go to the toilet. And don’t forget that alcohol is a diuretic, which means you will sweat more, make yourself dehydrated, and wake up for lack of water.
It affects women more
Women get less sleep than men who are equally drunk, probably because women metabolise alcohol faster. This means that women reach the second (and less restorative) stage of sleep before men do.
In making big life changes by cutting back or quitting alcohol, having trouble sleeping or feeling drowsy can leave us tired and irritable, weakening our resolve. After a few weeks, the majority of people report that their sleep does get better and they feel much more rested. The ability to enjoy a full night’s sleep and return to a normal sleep pattern can be one of the first signs that you are settling into a more sober life.
Arianna Huffington’s book Thrive has as a whole chapter on the importance of sleep, and how not getting enough reduces your emotional intelligence, self-regard, assertiveness, sense of independence, empathy, interpersonal relationships, positive thinking and impulse control. I knew it was important but I didn’t realise it was that important.
You are recovering from using a mind-altering drug that has affected your body, maybe for many years. There will be side effects, and some of them may affect your sleep. Read more about these so called PAWS symptoms.
You need to give your body what it needs to recover. And sleep is one of the key restorative tonics you can give it!
If you used alcohol as a coping mechanism for finding it hard to get to sleep, then you have to deal with the underlying issue. Alcohol has been influencing your sleeping pattern for many years. It can take the body a bit of time to adjust to a normal sleep cycle that is not chemically induced.
It may also mean you have begun to feel worry, feelings that booze may have blocked out. (I get quite anxious halfway to falling asleep and sort of have to start again.) And so you need to deal with that stress. There is something on your mind, and you need to deal with it – not because not drinking is having an adverse affect. Don’t let your internal saboteur trick you!