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Alcohol is used to sleep in more than 10% of people who have sleep problems, according to Sylvain Dagneaux in his book “Managing insomnia with CBTs” (Conduct and Behavior Disorders) written in 2015. However, is it really a healthy solution for sleep? We tell you a little more about the impact of alcohol on the quality of our sleep.
Alcohol is used to sleep in more than 10% of people who have sleep problems, according to Sylvain Dagneaux in his book “Managing insomnia with CBTs” (Conduct and Behavior Disorders) written in 2015.
However, is it really a healthy solution for sleeping? We tell you a little more about the impact of alcohol on the quality of our sleep.
Empirical observation: the case of Laure
We wanted to observe the impact of alcohol on sleep with a test over three months. Laure, founder of HO KARAN, lent herself to the game and the result is clear: alcohol disrupts sleep cycles. We share with you below the evolution of Laure's sleep and recovery over a week when she did not drink alcohol except on Friday evening.
graph 1: the amount of sleep achieved vs the need the y-axis indicates the % of recovery
graph 2: the level of recovery
It is noted that this night, she slept no less than the previous nights. However, its recovery rate is lower since it is below 70%. It is also striking to see that his shortest night, from Thursday to Friday, with only 6h09 of sleep (vs a need at 7h47) nevertheless allowed him an 89% recovery, whereas the night from Friday to Saturday , while she slept 7h72 (an average night), her level of recovery was only 63%. Even if we sleep more, it is the quality of sleep that is impacted because we go from deep, restorative sleep to light sleep.
Empirically, we therefore find that alcohol has a bad influence on our recovery.
Scientists all agree: alcohol is the enemy of sleep!
Even if we have the sensation of falling asleep faster when we have drunk alcohol, this is not a reality. According to National Institutes of Health, if you go to bed with a breath alcohol concentration between 0,06% and 0,08% (i.e. a half glass of wine), your body will metabolize alcohol after four to five hours of sleep, increasing the chances of interrupted sleep and insomnia.
Other alcohol-related risks include sleep apnea, which is manifested by involuntary cessation of breathing. Alcohol consumption increases the risk of sleep apnea by Present in several = 25% : these respiratory arrests, stressful for the body, can in turn reduce the quality of sleep. This reduction or interruption of ventilation during sleep causes a lack of oxygen. The brain reacts and the person wakes up to catch their breath. These awakenings are of short duration: we speak of “micro-awakenings” of which the person is not aware.
Finally, the amount of alcohol ingested has an impact on the quality of your sleep.
If our elders repeat to us that a glass of red wine a day is good for the health, it is actually a received idea that must be deconstructed. Alcohol, even in small quantities, has an unprecedented impact on the quality of our sleep, hence the importance of limiting our alcohol consumption.
If our elders repeat to us that a glass of red wine a day is good for the health, it is actually a received idea that must be deconstructed. Alcohol, even in small quantities, has an unprecedented impact on the quality of our sleep, hence the importance of limiting our alcohol consumption.
How can we reduce our alcohol consumption to improve our sleep and recovery?
Our alcohol consumption is often linked to a desire to let go. However, there are other ways to relax for a more peaceful daily life. We share our tips with you:
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Practice a regular sporting activity: bodybuilding, jogging, swimming pool, etc.
Beyond a physical objective, sport helps to create endorphins, also called the happiness hormone. This anxiolytic and relaxing hormone is produced by the brain and contributes to the overall well-being of the human organism. There is evidence that endorphins have effects on the body similar to morphine or opium. Sport therefore makes it possible to trigger these effects, giving athletes a feeling of well-being.
- Masturbation (and sex more generally):
Just like sport, masturbation is an activity that produces endorphins, which soothes states of nervousness and therefore facilitates falling asleep. Indeed, endorphin is produced in large quantities during excitement and orgasm. Masturbation can easily become a ritual before sleeping, a moment for you to find yourself and (re)discover yourself!
To facilitate sliding and raise the temperature, Libertine Oil is your ally: edible CBD lubricating and massage oil with a light hazelnut taste, it is compatible with the silicone of sex toys such as Coco by Puissante, a versatile sex toy with a part that vibrates to titillate your erogenous zones and a suction part for your clitoris.
- Replace alcohol with healthier drinks:
Alcohol is a trivialized factor of socialization in our society, especially in France, where the culture of alcohol is part of our customs: not drinking alcohol often leads to surprise or confusion in our interlocutor. Conversely, excessive drinking, known as “binge drinking”, is accepted and even acclaimed among students. Confusing when we know that alcohol has a harmful impact on our sleep and more generally our health!
No need to drink alcohol to fit in, you can completely replace alcohol with:
- non-alcoholic beer : a classic that still works.
- kombucha: slightly acidic fermented drink prepared with black tea.
- Mocktails : non-alcoholic cocktails for a more festive side!
- Club-Mate : to have energy throughout the evening. It is a carbonated caffeinated drink with mate extract. Compared to other energy drinks, Club-Mate contains a high dose of caffeine (20 mg per 100 ml), low sugar (50 g/kg) and low calories (20 kcal per 100 ml drink).
Despite the awareness of the harmful effects of alcohol, many still associate alcohol with fun: a misconception. Do not hesitate to discuss this subject with those around you and your friends, it can relieve the pressure on them: you can have fun, have a good time, and not drink alcohol.
- Discover CBD and its anti-stress properties for a more peaceful daily life.
For a more peaceful daily life, CBD represents a natural and non-addictive solution. By acting directly on the CB1 and CB2 receptors that help regulate the nervous system, CBD molecules help reduce stress and anxiety and encourage muscle relaxation. More relaxed, you will no longer need alcohol to let go.
CBD can be used in several ways: in infusion, in the form of CBD oil, in sublingual application or in vaporization, a method proposed by PAX.
Want to relax? We have the Antidote!
The Silent Night Antidote
Our sublingual oil with its sharp and concentrated formula is your best ally to improve the quality of your sleep. The combined action of CBD Broed Spectrum* and soothing active ingredients including Melatonin and Valerian make it easier to fall asleep for peaceful nights, restful sleep and easier awakening. Thanks to Antidote Douce Nuit, say goodbye to insomnia, nocturnal awakenings, unrested awakening, restless nights, nightmares, sleep apnea.
Formula available in 10% and 20% CBD, 10ml and 30ml.
The Silent Night Antidote
Our sublingual oil with its sharp and concentrated formula is your best ally to improve the quality of your sleep. The combined action of CBD Broed Spectrum* and soothing active ingredients including Melatonin and Valerian make it easier to fall asleep for peaceful nights, restful sleep and easier awakening. Thanks to Antidote Douce Nuit, say goodbye to insomnia, nocturnal awakenings, unrested awakening, restless nights, nightmares, sleep apnea.
Formula available in 10% and 20% CBD, 10ml and 30ml.
Silent Night Antiote
Our sublingual oil with its sharp and concentrated formula is your best ally to improve the quality of your sleep. The combined action of CBD Broed Spectrum* and soothing active ingredients including Melatonin and Valerian make it easier to fall asleep for peaceful nights, restful sleep and easier awakening. Thanks to Antidote Douce Nuit, say goodbye to insomnia, nocturnal awakenings, unrested awakening, restless nights, nightmares, sleep apnea.
Formula available in 10% and 20% CBD, 10ml and 30ml.
Now you have all the keys to have a deep and restorative sleep!
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sources:
lambs, S. (2021). Chapter 13. Insomnia and alcohol use disorder. In: , S. lambs, Managing insomnia with CBTs (pp. 268-275). Paris: Dunod.
Stein MD, Friedman PD. Disturbed sleep and its relationship to alcohol use. Abuse. 2005 Mar;26(1):1-13. doi: 10.1300/j465v26n01_01. PMID: 16492658; PMCID: PMC2775419.
Simou E, Britton J, Leonardi-Bee J. Alcohol and the risk of sleep apnea: a systematic review and meta-analysis. SleepMed. 2018 Feb;42:38-46. doi: 10.1016/j.sleep.2017.12.005. Epub 2018 Jan 3. PMID: 29458744; PMCID: PMC5840512.
Pietilä J, Helander E, Korhonen I, Myllymäki T, Kujala UM, Lindholm H. Acute Effect of Alcohol Intake on Cardiovascular Autonomic Regulation During the First Hours of Sleep in a Large Real-World Sample of Finnish Employees: Observational Study. JMIR Mental Health. 2018 Mar 16;5(1):e23. doi:10.2196/mental.9519. PMID: 29549064; PMCID: PMC5878366.