Alcohol and Sleep. They go together, right? Well, that was what I thought.

The Sleep Foundation says otherwise. 

Here’s their information:

• Alcohol is a nervous system depressant that induces relaxation and sleepiness.
• How alcohol affects sleep depends on the individual and factors like the amount of alcohol and how quickly it is consumed.
• While it may help you fall asleep, alcohol can disrupt the sleep cycle and decrease sleep quality.
• Long-term alcohol use can result in insomnia and other chronic sleep problems.
• Research suggests that alcohol exacerbates sleep apnea by causing the throat muscles to relax and airways to narrow.

What I also learned through my research is that ANY amount of alcohol disrupts sleep. So, before turning to alcohol to get some z’s, consider some of the many articles, medications, and “cures” for sleeplessness detailed in trusted reports. 

The big takeaways from current research include:

· Having a routine – going to bed and waking up at the same time every day! No more weekend sleep-ins for me.

· Limiting devices – put them away! Scrolling on social media was my pre-bed routine for years until I read compelling evidence that quitting all screens (phones, laptops, TVs) at least 1 hour (but even better two) before bed led to improved sleep.

· Reducing or eliminating stimulants – caffeine is a sleep disruptor so consider moving your last cup of coffee earlier in the day or as my physician suggested, substituting an apple and nut butter for the afternoon slump. It works!

· Establishing a ritual – I LOVE rituals. Cup of chamomile tea, a non-alcoholic cocktail, or a glass of wine, reading, meditation and/or prayer, writing down anything nagging at your mind on a bedside notepad so you reassure yourself you will not forget. Establish your personal routine and stick to it. Parents teach many of these techniques to children to help little ones fall asleep on their own. They work for adults too.