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A little booze before bedtime might help you fall asleep faster. But various studies show that alcohol is anathema for restorative sleep. A new review paper describes just how detrimental a few drinks can be.
The researchers pored over 20 studies conducted in controlled lab settings. They found a clear trend that just about any amount of alcohol alters sleep. And the effects are usually bigger with more drinks.
Just two drinks or more cut REM sleep, which is important for memory and health. And those deep, slow-wave sleep periods are also reduced for people who have tied on more than one.
Perhaps the most potent finding is that just a single dose of alcohol in the late evening can zap the efficacy of your z's. The paper is in the journal Alcoholism: Clinical and Experimental Research. [Irshaad Ebrahim, et al., Alcohol and Sleep I: Effects on Normal Sleep]
Disrupted and insufficient sleep has been linked to everything from weight gain to heart problems. Not to mention harming memory and well-being. It may be time to say goodnight to the nightcap.
—Katherine Harmon
[The above text is a transcript of this podcast.]
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11 Comments
Add CommentMany liquid medicines use ethanol as a solvent for dissolving the ingredients. I wonder if the concentrations are high enough for them to be considered in this research.
Reply | Report Abuse | Link to thisI have a large glass of wine once a week. With the wine, I have a portion of ice cream which compliment each other in taste and enjoyability. Also, the ice cream ameliorates two of the main adverse affects of alcohol consumption which are low blood sugar and dehydration. Both of these two adverse affects may result in sleep disruption. Ice cream increases blood sugar and increases salt and other electrolyte levels in the blood which decrease the dehydration affects of alcohol.
Reply | Report Abuse | Link to thisWith the concomitant consumption of ice cream and alcoholic beverages, I have noticed a significant decrease in sleep disruption with alcohol consumption because of the aforementioned factors. Also, eating ice cream with alcohol consumption makes both much more enjoyable.
Quoting Archimides: "..Also, the ice cream ameliorates two of the main adverse affects of alcohol consumption which are low blood sugar and dehydration.."
Reply | Report Abuse | Link to thisAre you suggesting diabetics and hypertensives should consider bar hopping? Eureka! :-)
This is a very poor and rather biased write-up of the report.
Reply | Report Abuse | Link to thisThe research referenced is simply a paper study, so does not itself explore the subject. Another interpretation of it would be that alcohol provides a general increase in SWS, which is beneficial to the body for regeneration and healing.
This different interpretation would lead to another title, perhaps: "A nightcap helps with healing the body." That is a very different message, although less politically correct in the USA.
They poured over 20 studies? what were they pouring? ;) Need more info.
Reply | Report Abuse | Link to thisSweet!
Reply | Report Abuse | Link to thisWhy limit yourself to once a week ?
Reply | Report Abuse | Link to this"wine & ice-cream" - a mind-blowing combination ...
Reply | Report Abuse | Link to thisreminds one of Sinatra's "horse & carriage" - and of Al !
so White2: easy to snap why "only once a week", like to other thing we do once a week ... and is terrible (does Peggy come to mind!?)
Back to the subject: I appreciate a nigh-cap (or 2) after a long hard day's work - but drink plenty of water with in and no snacks - especially not with good wine!
Meta-analysis can be informative - or not depending on so many factors that one can proof about anything!
How were the 20 studies selected ? and by who?
Not archimedes, I may hope ...
Since reputable researchers have well defined alcohol's effect on brain circuitry as "thinking very clearly about nothing", all readers might do well to study the effect of alcohol use on cognitive capacity.
Reply | Report Abuse | Link to thisWe know that early adolescent use is associated with significant losses throughout adulthood. There is some evidence that alcohol use is involved in incapacity to experience reflective thought and a healthy spectrum of emotionality. Instead, it is associated with higher levels of aggressive behaviour.
Spouses and children of alcoholic-fueled persons have much experience to relate to those who so glibly promote alcohol use. Entire communities have suffered social breakdown due to its use. It is probable that much of the psychological aberrance witnessed in conductance of business, governments, and military actions, all have to do with the use of this exogenous and deleterious neuromodulator.
i heard on dr oz that eating almond butter before going to sleep helps with sleep. I would like to see sleep study with almond butter and wine consumed together. Also, I would like to see a sleep study on marijuana.
Reply | Report Abuse | Link to thisI've actually noticed this... yes, before I read this (why I read this actually). I work evenings and have a new(ish) kid. Sleep 'aint easy and I found a shot at night made it easier to quickly wind down after work. Yes, I fell asleep faster... but the next day I noticed my thoughts weren't quite as clear (no, not a hangover, not that much drinking). I started alternating nights as a test. My job involves a lot of analytic though and I can notice the difference in my performance. But, you know, it's a union job and I've developed a fondness for the taste of sherry :)
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