Your servant Nachtrupp disturbs your sleep. Instead, try these tips

(CNN) – Do you use an alcoholic drink to relax and fall asleep?

Regardless of whether it is an old-fashioned, a hot Toddy or even an espresso martini, many people have a favorite drink for the evening that signals the end of a long day. But what is the story behind this nightly ritual?

The tradition of enjoying a drink to promote better sleep – known as night's sleep – is until the early 18th century. The term “Nightcap” originally referred to a literal hat that was worn before the modern heating at night to keep the head warm to sleep more. Over time, people to combine this warming sensation with the effects of an evening alcoholic beverage began an idea that still remains in popular culture.

However, since the health officers continue to issue warnings of alcohol's dangers, it could be time to delete the nocturnal habit. In January, the then American general surgeon Dr. VIVEK Murthy a reference to the cancer risks associated with alcohol consumption and called for updated health warnings to alcoholic beverages.

And the negative effects of alcohol can also extend to your sleep.

“Alcohol is a depression for the central nervous system, which is why it causes sleepiness,” said Dr. Anthony Reffi, a clinical psychologist and deputy scientist at the sleep disorders and research center of Henry Ford Health, by e -mail. “However, it has a negative impact on sleep quality, which leads to night waking in which people feel tired the next day.”

How does alcohol affect sleep?

The effects of alcohol vary on sleep and are influenced by factors such as gender, body weight, metabolism and the amount of alcohol consumed, Dr. Deirdre Conroy, clinical director of the program for behavioral sleep medicine and clinical professor of psychiatry at the University of Michigan, said by e -mail.

While a higher alcoholosis generally facilitates falling asleep, this also increases the likelihood of waking up in the middle of the night, said Conroy.

Alcohol works by inhibiting excitatory neurotransmitters in the brain – the chemicals that are responsible for the increase in functions in the body and keep it vigilant – which people feel faster, said Dr. Timothy Roehrs, former research director in the sleep disorders and the research center of the health system Henry Ford.

Drinking alcohol in front of the bed increases the blood alcohol content that disturbs the fast eye movement or rem, sleep, a critical phase of the sleep cycle, which is responsible for cognitive functions such as memory, concentration and mood regulation.

During the first three to four hours of sleep, alcohol reaches its top concentration in the body, which explains the initial beginning of this sleepy feeling. In the second half of the night, however, people will experience a “rebound effect”, which leads to more common awakening and disorders during the course of the night and alcohol is metabolized, said Reffi.

Reffi also added medium -heavy and high alcoholosis to reduce the total amount of REM sleep, which receives an individual in one night.

Studies also show that people with chronic insomnia will find temporary relief in alcohol consumption before going to bed, but the effects are short -term.

A study carried out in the sleep disorders and the research center of Henry Ford Health showed that participants who drank a high dose of alcohol before going to bed initially slept longer than those who consumed a low dose or no. At a week later, however, these differences disappeared, and the high -dose drinkers slept less and experienced less minutes in deep sleep, said Reffi.

Apart from the quality of your sleep, regular alcohol consumption can have long -term consequences before going to bed, such as: B. an increased tolerance compared to its calming effects and a higher risk of alcohol dependency.

In addition, the combination of alcohol with other drugs that were taken before going to bed could intensify its calm effects, which may lead to injuries if they get out of bed at night, said Conroy.

Research into healthier sleeping habits

If you hope for more restorative sleep, it may be time to rethink your evening routine and explore healthier alternatives to a nightly drink.

Alcoholic beverages have become an increasingly popular choice for those who want to relax without negative side effects of alcohol. Many brands now offer options that imitate the same “bite” in connection with cocktails and at the same time offer a satisfactory drink to relax people before going to bed, said Reffi.

Alternatively, herbal teas or options such as a “Sleepy Girl Mocktail” can also achieve a calming effect such as alcohol.

Drinking too much fluid before going to bed can also lead to disorders and frequent trips to the toilet in the middle of the night. So it is best not to drink too much at bedtime. It is also important to keep away from the caffeine at least eight to 10 hours before going to bed to avoid the natural sleep cycles of your body.

For those who consistently struggle with sleep disorders, the conversation with a trained specialist can help uncover all the underlying problems, said Conroy, but the determination of a consistent abdown routine can help to signal your body to rest.

She added that the inclusion of relaxation techniques, avoiding stimulating activities before going to bed and limiting naps can significantly improve sleep quality and regular training.

“Try other activities to help promote relaxation before going to bed: reading, meditation, journal, praying or spending time with relatives,” said Reffi. “Avoid activities that you emphasize before going to bed – switch off the messages, take out social media and do not bother your phone.”

The-Cnn-Wire
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