Consuming alcohol sleep

The Effects of Alcohol on Your Sleep

Have you made drinking alcohol an evening ritual that you cannot do without? Consuming alcohol can have strong adverse effects on the quality and quantity of your sleep.

Consuming alcohol sleep

Having a drink or more before bedtime can negatively impact your sleep. And not many people are aware of the effects of alcohol on the quality and quantity of sleep. In a study1 carried out in 2009, 58% of the 2,000 participants did not know that drinking alcohol had negative effects on the quality of sleep.

Alcohol stimulates the release of endorphins (feel-good chemicals) in the brain. These chemicals are responsible for increased confidence, extroversion, and more vocal behavior. But after some time alcohol begins to sedate, and a small amount can make you fall asleep. The brain absorbs the alcohol and it takes effect immediately. How long the effect lasts depends on how much you consume.

Alcohol has been used to induce sleep for many years, and a lot of people continue to use alcohol to make them fall asleep, thereby having to deal with an unfulfilling sleep. A while ago physicians recommended “nightcaps” for people suffering from difficulty or inability to sleep. Using alcohol to induce sleep is not healthy because it affects the stages of sleep, makes you sleep more lightly and wake abruptly from time to time. A chronic alcoholic who depends on alcohol to get sleep may find it difficult to achieve this with low doses. S/he may have to take alcohol in very high amounts before s/he can sleep.

Alcohol and how it affects the sleep cycle

Below are the four stages of the sleep cycle:

  • N1: This accounts for 4 to 5 percent of your sleep, and is the period of transition from being awake to being asleep.
  • N2: This is the stage where your heart rate and breathing pattern start slowing down.
  • N3: This is the deep sleep stage where your brain and body are going through restoration.
  • REM: At this stage some segments of the brain are most active. This is where you have dreams filled with action. The REM stage is where the muscles are paralyzed so that you do not act out your dreams.

All stages are important. Even sleep scientists do not put preference on any stages. Therefore you cannot place more value on one stage over another. It is important that the quality of your sleep is not compromised. You have to go through all the stages to get quality sleep.

How alcohol affects sleep

  • It affects the quality

If you take alcohol in the evening and sleep through the night, you may not get the rested and refreshed feeling that you are supposed to get when you wake up. Alcohol prevents deep sleep and suppresses REM.

  • It interferes with sleep time

Alcohol causes frequent abrupt wakening and sometimes makes it difficult to fall asleep.

  • It causes sleep disorders

Some disorders2, such as sleep apnea, worsen after consuming alcohol. Sleep apnea is a sleep disorder characterized by heavy snoring and abnormal breathing patterns (intermittent pauses) while sleeping. Alcohol consumption before sleeping can make the airway narrower which heightens the inability to breathe during sleep.

Is it possible to prevent the impact of alcohol on sleep?

Getting alcohol out of the body takes time, and if you do not want alcohol to interfere with the quality of sleep, you need to leave enough time for the alcohol to get out of your body. You can take alcohol at least three hours before bedtime. This will help reduce the effects of alcohol on your sleep. If you do not intend to let go of alcohol, you can make a conscious effort to monitor how much alcohol you consume in one drink. Try to drink drinks with low alcoholic content hours before you go to bed so that you can enjoy a drink without sacrificing sleep.

Tips for getting good sleep without alcohol

Are you used to inducing sleep with alcohol and scared that giving up alcohol will lead to difficulty sleeping? Check out some of these sleeping solutions and tips to sleep successfully without alcohol.

  • Consistent sleep/wake time

Maintaining a consistent sleep/wake time can guarantee a good sleep. Have a set time for going to bed and set an alarm to get up. Include weekends, and you will find your body adjusting to this routine.

  • Exercise

Exercise in the evenings, and you will find it easier to go to sleep. Exercising increases the temperature of your body, and by the time you are ready to sleep the temperature starts dropping which makes it easier to fall asleep.

  • Avoid caffeine

Caffeine is a very effective stimulant that keeps you awake and active. Avoid taking any foods or beverages that contain caffeine from the afternoon on. Drinking water will help you maintain a natural sleep cycle.


Although a lot of people see alcohol as a simple way of inducing sleep, it is not. Alcohol makes your sleep unhealthy and reduces its quality. If you want to sleep better, avoid the booze.


1. BBC news:

2. National sleep foundation:

Learning Style

3 Mistakes To Avoid When Picking A Preschool For Your Child in 2019

2019 is here already; your child is grown and ready to start schooling. Have you thought about enrolling him/her in a preschool? And if you have, have you picked the right preschool? We will be looking at the common mistakes parents make (and how to avoid them) when finding a preschool for their child. Let’s get on with it.

Mistake #1: Ignoring Your Child’s Learning Style

Learning Style

Unfortunately, some parents do not know the ideal learning style of their child. As a parent, you need to understand the best way that your child learns. Some will watch you complete a specific task and try out later on their own, while others will try it as you are doing the task. Yeah, you might have found the perfect preschool program, but it is all about knowing what your child needs.

Always study your child and understand his learning style to help you find the right preschool for him.

 Mistake #2: Not Doing Proper Research

Proper Research

When it comes to finding a good preschool for your child, you will have multiple options. First things first; you need to understand the available options. Since you already know your child and what works perfect for him, you should now do proper research.

Just because your neighbor or sister gave you a suggestion of a specific preschool doesn’t mean that it is worth picking. You need to understand the programs offered in the school, the distance from work to the school and from the school to your home. Get to know the teachers and who will be responsible for your little boy/girl. Never pick a school without understanding all the necessary factors.

Mistake #3: Not Understanding Your Priorities/Preferences

Not Understanding Your Priorities

It is risky to step out of the battlefield without focusing on your enemy or planning how to launch your attack. You can also not walk out of the house with a shopping bag and start picking whatever you find in the store.

The same applies when you are picking a preschool for your child. Before anything, you need to know what you are looking for; what you prefer. Yes, you already know what your child needs, but you also need to have your preferences. Will your child perform well in a full-time or part-time setting? When do you want the child to start? Do they offer the food that you prefer for your child? How much are you willing to spend?

Always ensure that you find the right school and do your research thoroughly. Furthermore, make sure you choose the best preschool in San Diego. Pre school San Diego is one of them that you should put in your must-go-to preschools.