Feige et al. (2007) reported elevated beta activity in REM and gamma activity in
stage 2 NREM sleep, but only in data from the adaptation nights, with no differences for
subsequent placebo nights from their drug study. Irwin et
al. (2002) reported a trend for elevated beta activity in alcoholics across the
entire night at baseline that became a significant difference during a recovery night
following a night of partial sleep deprivation. Colrain et
al. (2009b) did not see any differences between alcoholics and controls in high
frequency EEG activity during sleep. Because these analyses are performed on stable sleep
epochs, results suggest that once sleep is attained, it is not necessarily characterized
by elevated fast frequency activity. By contrast, primary insomniacs have greater beta
power during NREM sleep than normal sleepers, thought to reflect higher levels of cortical
arousal (Riemann et al. 2010). Differences in slow frequency between alcoholics and
controls were also more marked over the frontal scalp with alcoholics showing lower delta
EEG power (Figure 3).
As your body metabolizes the alcohol and the sedative effects wear off, it can interfere with your circadian rhythm, and cause you to wake up frequently or before you’re properly rested. In addition to loss of gray matter volume and reduced connectivity, down
regulation of GABA systems could also partially explain the decrease in both delta power
and the amplitude of evoked delta responses in abstinent alcoholics. However, again, there
are other possible mechanisms that may also contribute to these effects.
How Long to Wait Between Drinking Alcohol and Bedtime
Alcohol may be consumed in beer, wine, and hard liquors like vodka, rum, gin, and whiskey. It is more often consumed at night, also called a nightcap, and may negatively affect your sleep. While alcohol can make you feel tired at first, it can also disturb your sleep as it wears off. It’s important to stop drinking at least 4 hours before bed to prevent sleep disruption, says Dr. Iatridis. Fortunately, there are treatments and coping techniques that can help you get better rest, which can help you feel better during alcohol recovery. If you are experiencing sleep problems, be sure to talk to your doctor about your options.
- Heavy consumption of alcohol over an extended period of time leads to increased tolerance and this tolerance is accompanied by adaptation of the neurotransmitter systems5.
- The circadian rhythm is your body’s internal clock, which helps you feel awake during daylight hours and sleepy at night.
- Drinking can be especially dangerous for people with obstructive sleep apnea, who wake up many times during the night as their airways momentarily collapse.
- Drinking to fall asleep can cause or worsen some health issues over time.
- Insomnia after alcohol withdrawal may, in some cases, persist for months or years.
- Data are drawn from (Feige et al. 2006; Prinz et al. 1980; Rundell et al.
1972).
Alcohol and caffeine are two of the most commonly used substances for altering human consciousness. While their adverse effects on sleep have been separately examined in the laboratory and epidemiological levels, how they impact real-world night-to-night sleep, in isolation or together, remains unclear. This is especially true in occupations wherein the use of alcohol and caffeine is high (e.g., financial services sector). how to fall asleep without alcohol The assumption was based on decades of study of alcohol and caffeine independently. But a small cohort of financial traders who regularly consume alcohol and caffeine reported unexpected results. It’s true that alcohol acts like a sedative but it disrupts your sleep by creating an imbalance between SWS and REM sleep (sleep cycle stages), thus decreasing sleep quality and perpetuating sleep deprivation as a result.
2 Sex effects in the impact of alcohol and alcoholism on sleep
This episode of The Verywell Mind Podcast, featuring neurologist and sleep expert Chris Winter, shares strategies for sleeping better at night. The first treatment for insomnia in recovery is sobriety, and many patients will see improvement. For the specific treatment of insomnia, behavioral therapies are the preferred treatment (rather than medications), as they have been shown to be effective and they won’t interfere with sobriety. To make matters worse, alcohol isn’t like water and other fluids. In other words, it can cause your body to dispel an extra measure of liquid. Alcohol in your body inhibits the release of vasopressin, your body’s natural anti-diuretic hormone.
Women also reported higher ratings of sleepiness after consuming alcohol than did men. No
sex differences in the effects of alcohol on sleep were seen in the group of older
adolescents studied by Chan et al. (Chan et al.
2013). In a study of 42 recovering alcoholics (15 women) and 42 controls (23
women), we found that women had a better sleep efficiency and more delta activity during
NREM sleep than men, regardless of diagnosis (Colrain,
Turlington, and Baker 2009a).
Frequently Asked Questions About Alcohol and Sleep
You may also find alcohol does not help you fall asleep because you have developed a tolerance for its sedative effects. Drinking alcohol before bed can increase the suppression of REM sleep during the first two cycles. Since alcohol is a sedative, sleep onset is often shorter for drinkers and some fall into deep sleep rather quickly. As the night progresses, this can create an imbalance between slow-wave sleep and REM sleep, resulting in less of the latter and more of the former.