Content of the material
- How Alcohol Affects Sleep
- Why Alcohol Disrupts Your Sleep – Sleep Center – Everyday
- If You Experience These 9 Subtle Symptoms After Drinking
-  And what about meditation?
- Long term benefits:
- How to avoid a hangover
-  How Long Does Caffeine Affect Your Sleep?
- Can Coffee Make Me Sleepy?
- Bouillon soup
- Ways to promote better sleep
- We want you to experience improvements and benefits in every aspect of your life!
- Take a break from drinking today
How Alcohol Affects Sleep
Alcohol may be consumed in beer, wine, and hard liquors like vodka, rum, gin, and whiskey. It is more often consumed at night, also called a nightcap, and may negatively affect your sleep. While alcohol can make you feel tired at first, it can also disturb your sleep as it wears off.
When it comes to sleep, alcohol:
- Enhances the brain’s levels of a chemical called adenosine, which can lead to sleepiness
- Relaxes the airway and can worsen snoring, as well as pauses in breathing known as obstructive sleep apnea
- Wears off quickly, which can lead to frequent, short awakenings
- Can interrupt rapid eye movement (REM) sleep, which is important for dreaming, learning, and memory processing
Why Alcohol Disrupts Your Sleep – Sleep Center – Everyday
· A glass of wine may help you relax and nod off, but having it too close to bedtime can lead to poor sleep quality and a groggy, not to mention hangover-plagued, morning after.
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If You Experience These 9 Subtle Symptoms After Drinking
· These could be caused by the alcohol itself, or by an ingredient in your drinks that your body can't process, like gluten or sulfites.
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 And what about meditation?
Yoga and meditation comes hand in hand. Both teaches us to let go and be in touch with our inner self. Meditation encourages peace and invites quiet into your mind. Eventually, it will manifest into your body and you’d fall asleep like a child. While the rest of the world is racing, take some time to relax your mind. Play some sleep meditation tunes to help you release all the stresses of the day.
One useful meditation strategy is writing down your reflections or journals for the day. It’s okay to write down your worries and vent some of your day struggles. However, make sure that your journal includes 70% of the things you’re grateful for during that day. Gratitude always brings peace to the anxious. It’s a proven way to look at the brighter side of everything.
You can also practice Mindfulness Meditation where you pay attention to your body, specifically your breathing. If your troubles keep bugging you, try to shift your mind into the here and now. Be patient and do not judge yourself. After meditating, watch your body fall into a deep sleep of contentment and calm.
Long term benefits:
There are also a number of benefits that come from making your reduction of alcohol a long term lifestyle change, for example you reduce your risk of developing seven different types of cancer, as well as improved mental health and mood.
How to avoid a hangover
The symptoms of a hangover are mainly caused by dehydration because alcohol makes you wee more.
In order to avoid a hangover, you need to drink plenty of water on top of the alcohol you’re drinking.
The NHS recommends drinking water or non-fizzy soft drinks between each alcoholic drinks.
Fizzy drinks speed up the absorption of alcohol into your body, so try to avoid using them as chasers.
To avoid a hangover, you should also avoid drinking more than you know your body can handle.
You must not drink alcohol on an empty stomach, so stock up on carbohydrates such as pasta or rice and fats before you drink to help slow down your body’s absorption of alcohol.
Your choice of drink will also impact how rough you feel the next day – so don’t drink dark-coloured drinks if you’re sensitive to them because they’re known to make a hangover worse.
When you get home or before you go to sleep, make sure you drink a pint or so of water and keep an extra glass by your bed to sip if you wake up during the night.
 How Long Does Caffeine Affect Your Sleep?
The more recently you had your cup of tea or coffee, the more affect it will have on your body.
So, if you had a cup in the morning, your sleep will likely be better.
But caffeine stays in your system a long time, even a little in the morning can affect your sleep.
It affects your sleep all day and all night.
Can Coffee Make Me Sleepy?
Some people have reported that coffee induces sleep. This, however, has not been confirmed. Coffee is known to contain a stimulant called caffeine. This stimulant hinders the production of sleep-inducing hormones in the brain. Instead, the body is fueled with energy to do more work and speeds up productivity. Hence, coffee hinders sleep until it is worn out of the body.
The function of caffeine in coffee sounds good and healthy. However, there are grave consequences for its misuse. The intake of coffee on an empty stomach, taking coffee when ill, on medication, or taking coffee later than usual during the day is harmful. This can cause:
- A major disruption in sleep patterns;
- Increase nervousness;
- A decrease in cognitive and motor skills.
Hence, the intake of coffee should be monitored and paid attention to so as to avoid risks of running into these problems.
Ever heard of Bouillon soup? Well, it might just be your new favourite hangover fix.
Bouillon soup can be made from potatoes, plantains, sweet potatoes, spinach, watercress, cabbage, celery, and sliced meat.
The word Bouillon comes from an old French word that means “liquid in which something has been boiled”.
If you don’t like the sound of this, get some bouillon stock cubes and add them into the dish you’re making or use it as the base for a yummy soup or sauce.
The NHS site explains that a thin, vegetable-based broth like this is a “good source of vitamins and minerals, which can top up depleted resources.”
This soup is also really easy for the stomach to digest, so if you’re feeling a bit weak and sensitive you’ll still be able to hold this down.
Ways to promote better sleep
Try making changes in your lifestyle that promote better sleep. Creating a good sleep environment, establishing a routine, and making healthy decisions can help improve the quality of sleep that you get each night.
- Establish a regular sleep schedule. Choose a bed time and wake time that will help you meet the recommended number of hours for sleep each night.
- If you decide to take a nap, limit your shuteye to 10 or 20 minutes. Don’t nap late in the afternoon.
- Set up a good sleep environment. Your bedroom should be dark, cool, and quiet. You should have a comfortable mattress, pillows, and a blanket.
- You should exercise everyday. Regular physical activity is good for your health, and it can help you fall asleep at night.
- Silence your phone and set it on the other side of the room. This will discourage you from checking it throughout the night.
- Turn off screens well before bedtime.
- Dim the lights leading up to bedtime.
- Avoid consuming caffeine, or stop drinking caffeine early in the day.
- Avoid eating large meals before bedtime.
- Don’t smoke or use tobacco products.
- Don’t drink alcohol, especially before bed.
- Relax and unwind before bedtime. Take a bath, color, write in a journal, paint, listen to soothing music, read, stretch, or do a puzzle.
- Putting aside stressful and worrying thoughts until bedtime can make it difficult for you to fall asleep, and these thoughts might wake you up in the middle of the night. Set aside some time during the day to process, reflect, and meditate on your thoughts.
- Talk to a sleep specialist. Sometimes making lifestyle changes isn’t enough to improve your sleep quality and help you get the rest that you need. 30% of adults have symptoms of insomnia, according to the American Academy of Sleep. Talk to a medical professional if you find it difficult to fall asleep, you wake during the night, or you get poor quality sleep.
We want you to experience improvements and benefits in every aspect of your life!
Take a break from drinking today
From what we have observed, it seems no area of your life goes untouched.
In fact, we believe if there was a pill that could do all this, it would be called A WONDER DRUG. When in our experience, the magic formula comes from simply going booze free. Give it try. Take a challenge and go booze free with OYNB.
It might just change your life.