Snooze, Baby, Snooze: Ditch the Nightcap for Sweeter Dreams 😴!
Disruptive sleep from alcohol consumption? Try these alternative strategies instead.
Ready to catch some Zzz's like a boss? Here's a lowdown on why you might want to rethink that nightly tipple for a better night's rest. 🍾💤
Are You Counting Sheep After a Drink?
Whether it's your go-to Old Fashioned or a jet-setting Espresso Martini, many of us have our pick for an after-hours libation. But did you know that this cozy evening ritual has deep historical roots? The concept of a nightcap, or a warming drink before bed, has been around since the 18th century! Back then, it referred to a literal cap worn at night to keep the head warm for sounder sleep. As folk wisdom grew, the sensation of warmth brought on by an alcoholic drink became synonymous with a good night's rest.
But Wait, Health Warnings Ahead! 🚨
These days, health advisories are urging us to reconsider our nightly habits. In January 2022, U.S. Surgeon General Dr. Vivek Murthy issued an advisory on the cancer risks associated with alcohol consumption and called for updated health warnings on beverage labels.
Alcohol and Sleep Under the Microscope 🔬
So, what's really going on when you sip that nightcap and hit the hay? Here's the lowdown:
- Sleep Onset, Delayed: With alcohol inhibiting excitatory neurotransmitters, it sure can help you feel sleepy faster. However, it's not all rosey: the quality of sleep suffers, regularly causing waking episodes throughout the night.
- REM Sleep Suppression: Alcohol triggers disruptions to rapid eye movement sleep (REM), a critical phase of the sleep cycle that contributes to cognitive functions like memory, focus, and emotion regulation.
- Sleep Fragmentation: You may enjoy those initial restful hours when the alcohol's peak concentration is metabolized, but as the night progresses, you'll likely experience more frequent awakenings and disruptions.
The Rebound Effect 💥
Moderate and high doses of alcohol also reduce the overall amount of REM sleep you get in a night. Think of it as entering a vicious cycle: the more you drink, the less REM sleep your brain can process, resulting in poor sleep quality and a reduced capacity to function well come morning time.
A Short-Lived Fix for Insomnia?
You might find temporary relief from alcohol-induced sleepiness if you suffer from chronic insomnia. However, the effects are short-lived, and you're better off speaking with a trained professional to uncover any underlying issues that may contribute to your sleep struggles.
Alternatives for a Relaxing Nightcap 🍹💤
If the cons are starting to outweigh the pros, there are plenty of other ways to wind down for the night:
- Mocktails, Oolong Teas, and Chamomile: These nonalcoholic beverages can provide a calming effect without interfering with your sleep.
- Avoiding Hydrating Close to Bedtime: Drinking too much liquid before bed can lead to disruptions and frequent trips to the restroom in the middle of the night.
- Caffeine Cut-Off: Steer clear of any caffeine for at least eight to ten hours before bedtime to let your body prepare for sleep.
- Relaxation Techniques: Reading, meditating, journaling, and spending time with loved ones can promote a calmer state of mind before bedtime.
- Avoid Stimulating Activities: Turn off the news, get off social media, and put your phone on silent to avoid stressing out before bed.
Bye, nightcap -- hello, shut-eye! 👋💤
- For a rejuvenating sleep experience, consider signing up for CNN's Sleep, But Better newsletter series. We'll help you navigate all things sleep-related and kick those sleep-robbing habits to the curb! 😴💤*
- Incorporating exercising regularly into your routine may reduce the likelihood of relying on a nightcap for sleep, leading to a healthier and more restorative wellness routine.
- The disrupted sleep patterns caused by consuming a nightcap can negatively impact neurotransmitters responsible for memory, focus, and emotion regulation, potentially leading to drowsiness during the day.
- Opting for activities like reading, meditating, or practicing relaxation techniques instead of reaching for a nightcap may promote a healthier sleep environment, supporting a better overall wellness and health.
