‘Tis indeed the season to be jolly for many of us. And this means mulled wine, an extra glass of bubbles, a work event or two during the week, visiting family and friends over Christmas and of course ringing in the new year with yes – of course – yet another alcoholic drink!
Now whilst I’ve written before about the improved number & quality of non- and low-alcoholic drinks options, most of us still like to enjoy a glass or two of the alcoholic stuff, especially at this time of year. And alcohol is a wonderful sedative. The advantage is that it will send you to sleep. However, when it comes to your sleep that’s just about the only advantage! Disadvantages include:
- Each glass of alcohol takes circa 1.5 hours to leave your bloodstream. So, you can easily be over the legal limit to drive the morning after the night before,
- Cognitive performance has been shown to suffer from drinking alcohol up to 24 hours later,
- Drinking alcohol is an ‘empty calorie source’ – no nutritional value yet plenty of calories added!
- The oxidation of alcohol delays fat oxidation, so for those trying to lose weight this has the exact opposite effect.
- Alcohol consumption, especially late at night, often leads to mindless eating – a midnight kebab anyone?
In fact, the sedative effects of alcohol do wear off throughout the night. So, it’s not even helping you sleep after a while!!!
So, what tactics can be employed to optimise your sleep during this period.
#1 The first tip is clearly obvious – drink less alcohol! Multiple studies show how a reduction in alcohol intake can reduce your risk of a stroke and a heart attack. Replacing the habit of alcohol in the evening can help greatly e.g. sample some non/low alcohol beer, wine, spirits or mocktails. Or try tonic water, herbal teas or sparkling water etc.
#2 When you have a glass or two of wine, have at least the same amount of water. This ‘fills you up’ and also reduces the risk of a hangover the next day. Trust me, I’ve been gathering data on this for decades! So, take more water with it – literally! Especially when you are eating a meal too, it’s a simple strategy.
#3 Be grown up about this. People who are most successful at quitting a habit avoid temptation! So, if you are trying to reduce alcohol consumption, don’t agree to a whole evening in the pub! Breakfast or lunch are a perfectly good time to meet.
Season’s greetings to you all! See you in 2024
Source: Els van der Helm on Linked In