FOR A BETTER SLEEP, CUT THE NIGHTCAP

FOR MANY, a tipple before bed can be a sure-fire ticket to falling asleep easily. But while a drink might ease you into a deep slumber initially, it can end up robbing you of a good night’s rest. “The problem is, in a single night, as the alcohol is metabolized during the second half of the night, it creates more fragmented sleep,” said neurologist and sleep expert Jessica Vensel-Rundo, MD. Even though alcohol is a sedative, its effects wear off during the night. “There’s more disruption. Deep sleep decreases during the second half, and REM – or dreaming – sleep increases.” When someone is sleeping with alcohol in the system, it can cause a wide range of interruptions – one of which is vivid dreams and nightmares. There’s a chance of acting out the dreams while sleeping or even sleepwalking. Alcohol can also cause breathing problems while sleeping. “One of the concerns with alcohol, specifically, is that it tends to relax the muscles. It allows your airway to close more easily, increasing the risk of sleep apnea or worsening it if you drink within the last couple of hours before bedtime.” Opiates present even greater dangers as they can trigger central sleep apnea, a condition where the brain fails to signal the lungs to breathe. “From the sleep perspective, alcohol and drugs will make you feel like you’re not refreshed,” Dr. Vensel-Rundo added. “You’re likely to experience insomnia, fragmented sleep or simply waking up more frequently.” Existing research also shows that alcohol can decrease melatonin levels, the hormone that regulates the body’s internal clock. Dependency on drugs or alcohol could result in days and nights being mixed up. “Individuals who abuse drugs and alcohol often spend all night using these substances. They sleep during the day and binge at night. Then there’s a big sleep-wake reversal, and that has to be dealt with as someone comes off the drugs and alcohol.”