Many Americans don’t get enough sleep each night. Some try over-the-counter (OTC) sleep medications to help them get a little shut-eye, while others have a drink to relax before bedtime since alcohol can induce sleepiness. And while it’s a sedative, alcohol can actually disrupt your sleep. Even if you get eight hours, it’s likely not very restful. Poor sleep can do more than make you feel tired the next day. There are many consequences to inadequate sleep, which only compound the adverse effects of alcohol consumption. Developing healthy sleep habits and reducing alcohol consumption can help you feel more rested and ready for the day.
If you’re having a tough time cutting back on alcohol despite the consequences, you may need professional support. Promises Brazos Valley offers alcohol rehab in College Station, Texas, with a knowledgeable team that can help you with more than just overcoming addiction. We can also help you learn more about the connection between consuming alcohol and sleep hygiene and what you can do to get better quality sleep.
The Dysfunctional Relationship Between Alcohol and Sleep
Alcohol and sleep-related problems frequently co-occur, so the most effective treatment often involves addressing both issues together. But first, it’s helpful to understand how exactly alcohol can impact your sleep:
- Alcohol disrupts your circadian rhythm, which controls your sleep and wake patterns. This affects your body’s ability to regulate temperature, melatonin, and cortisol, often causing you to wake up more during the night if you drink before bed.
- Alcohol can elevate your heart rate, causing you to feel anxious or wired, which is why you may have a hard time falling back asleep when you awake in the middle of the night.
- Alcohol has diuretic properties, prompting you to need to urinate more frequently. After an evening of drinking, you’ll likely find yourself getting up to use the bathroom at least once during the night.
- If you have sleep apnea or you snore, your symptoms may be more pronounced after consuming alcohol.
Although alcohol may help you fall asleep more quickly, it leads to fragmented and restless sleep, leaving you groggy and struggling to get out of bed the following day.
Developing Healthy Sleep Habits
If you consume alcohol and find that you feel exhausted throughout the day, no matter how much sleep you get, it could be related to the effects of alcohol on your sleep quality. Here are some tips for developing healthy sleep habits to start feeling more rested.
Reduce or Eliminate Alcohol
Now that you know how alcohol hurts rather than helps your sleep, one of the most obvious ways to improve your sleep quality is by cutting back your consumption. Of course, quitting alcohol altogether is optimal. However, limiting yourself to just one drink per day for women and two for men can help reduce sleep disruption. Also, try to avoid alcohol within a few hours of bedtime.
Create a Relaxing Bedtime Routine
A bedtime routine can prepare your mind and body for sleep by signaling it’s time to wind down. Choose calming activities like reading a book, taking a hot bath, doing gentle stretches, or practicing mindfulness techniques such as meditation or breathing exercises.
Aim for Consistent Sleep Patterns
As much as possible, try to go to bed and wake up around the same time each day. Consistency helps support your body’s internal clock, making it more likely that you’ll start to get sleepy around the same time and awaken around the same time without as much effort.
Create a Restful Sleep Environment
For the most rejuvenating sleep, minimize light and noise in your bedroom. Turning down the thermostat to keep your bedroom cool can also help you sleep more deeply.
Get Started with Alcohol Rehab in College Station at Promises Brazos Valley
If you find it challenging to reduce alcohol consumption despite its negative impact on your sleep, you might need the support of alcohol rehab. Promises Brazos Valley can help you address alcohol dependence along with sleep-related problems. Start enjoying more restful nights and more wakeful days by reaching out at 979.426.0086 or through our online contact form to enroll in treatment.