Alcohol is a central nervous system depressant, causing the brain activity in the brain to slow down which results in a feeling of sleepiness and relaxation. Hence, why so many people turn to having a drink at the end of the day to unwind and relax. A glass of alcohol here and there is considered to not be a problem, however, alcohol in excess can create poor sleep and sleep issues such as sleep apnea (1).
Research has shown that alcohol decreases sleep onset latency (how long it takes us to get to sleep), lowers the core temperature (a signal to go to sleep) followed by a rebound in temperature which could explain why we wake up a few hours after ‘knocking ourselves out’ with a drink (2). Alcohol also interferes with our REM cycle and the circadian rhythm through alcohol’s effect upon hormones and neurochemicals, although the neurobiochemical mechanism is unclear (3). If we don’t get enough REM sleep we won’t wake up refreshed and nourished from our night’s sleep.
Please note individuals can vary in their ability to process alcohol, and in how it affects their sleep so there is no set rule of how many glasses of alcohol will equal a bad night’s sleep.
What to Ask Your Client
- Do you think your drinking could be an issue with sleep?
- Are you using alcohol as a crutch to unwind?
- Are you willing to explore the possibility that alcohol is impacting your sleep?
- Are you willing to drink less at night?
- Are you willing to stop drinking earlier in the evening?
- Are you willing to have some nights alcohol free?
- Can you use different relaxation tools instead of drinking to relax on an evening?
References
- Simou, E., Britton, J., & Leonardi-Bee, J. (2018). Alcohol and the risk of sleep apnoea: A systematic review and meta-analysis. Sleep Medicine, 42, 38–46
- Roehrs, T., & Roth, T. Sleep, Sleepiness, and Alcohol Use. National Institute on Alcohol Abuse and Alcoholism., February 6, 2023
- Colrain IM, Nicholas CL, Baker FC. Alcohol and the sleeping brain. Handb Clin Neurol. 2014;125:415-31.