Alcohol may be responsible for up to 10 per cent of chronic insomnia cases because it relaxes throat muscles and interferes with brain control mechanisms. According to a study “Improving Sleep: A Guide To A Good Night’s Rest”, produced by researchers at the Harvard Medical School, alcohol can worsen snoring and other nocturnal breathing problems, sometimes to a dangerous extent.
Insomnia, also known as sleeplessness, is a sleep disorder where people have trouble sleeping. They may have difficulty falling asleep, or staying asleep as long as desired.
Insomnia is typically followed by daytime sleepiness, low energy, irritability, and a depressed mood and may result in an increased risk of motor vehicle collisions, as well as problems focusing and learning.
The researchers said drinkers, “have frequent awakenings and sometimes frightening dreams” hence the admonition to abstain from alcohol, if you want a good night rest”.
Alcohol is described by the researchers as one of the ‘common enemies of sleep’. Other ‘enemies include caffeine, smoking or chewing tobacco, as well as lack of exercise’.
Many things can interfere with sleep, ranging from anxiety to an unusual work schedule. However, people who have difficulty sleeping often discover that their daily routine holds the key to night time woes.
“Alcohol may seem to be helping you to sleep, as it helps induce sleep, but overall, it is more disruptive to sleep, particularly in the second half of the night,” said researcher Irshaad Ebrahim, a medical director at The London Sleep Centre in the United Kingdom, U.K,who was not involved in this study. He added: “Alcohol also suppresses breathing and can precipitate sleep apnea,” or pauses in breathing that happen throughout the night.
On the way out, the researchers at the Harvard Medical School, urged people to cut down on caffeine or avoid it as much as possible since its effects can endure for many hours. “Caffeine withdrawal can cause headache, irritability, and extreme fatigue,” they said, adding:
“Those who can’t or don’t want to give up caffeine should avoid it after 2 p.m. or noon if they are especially caffeine-sensitive.” Similarly, they called for smoking or chewing tobacco cessation, ensuring cautious alcohol use, being physically active, while sticking to a regular sleep schedule.
