Night Cap before bed: Can one drink ruin your sleep?

I still remember the first time I stumbled.I’m sleeping Aid alcohol property. I was 15 years old and had my first breakup and had lost my sleep for nearly two months. The beer “prescribed” by my roommate went to sleep within minutes with my head hitting my pillow. I’m lying It is always within reach of 7-11 blocks of shelves.

If you rely on a night cap for quick sleep, you are not alone. “Alcohol helps me sleep” is one of the top “benefits” of alcohol that many of my clients hesitate to give up. After all, good night sleep is essential to our happiness, both physically and emotionally. The animal literally died within weeks as researchers kept the rats awake 24 hours a day. In this post, we share five important features of sleep. Even one drink shares why it hurts them.

To understand why sleep is essential to our health, we first need to understand the maintenance role that sleep plays in restoring the body, regulating the brain, and resetting emotions.

Sleep Science: 5 Key Features of a Good Sleep

hormone: While sleeping, stress Hormones like cortisol slow down, and repair hormones like growth hormone increase, giving the body space to heal and rebuild.

Heart Health: Sleep gives the cardiovascular system downtime. While we sleep, our heart rate drops, our blood pressure drops, and our cardiovascular system allows for rest and recovery.

Immune system: At night, our bodies make small proteins called cytokines that work with white blood cells to combat infection. If your sleep quality is poor, your cytokine production will decrease.

Cognitive Ability: The downtime associated with sleep allows the brain to undergo reconstruction, create new neural connections and update existing pathways. Research has shown that quality sleep is better Memory, concentrationproblem solving, and decision making.

Feelings and Emotional regulation: Sleep is like “self-generated” Treatment. ” rem Sleep is especially essential for processing emotions. When we are fully rested, we are generally better at regulating our emotions and maintaining a more positive mood.

From this list, it is clear why you are motivated to do anything to ensure a good night’s sleep, including self-processing a glass of wine every night.

Does alcohol really help you sleep? Night Cap Myth

Towards the end of my 10-year drinking CareerI began to realize that despite my daily sleep over 10 hours at night, I was regularly exhausted. Even if it seemed like “good sleep” alcohol was given to me, I wouldn’t find myself bouncing off my bed and skipping into the kitchen on a Monday morning. Instead, I dragged it to my desk and clung to that first coffee to start the morning. For a long time, I have concluded that I am just old.

It wasn’t my age that only stole my energy after I let go of it, it was my “sleep aid” alcohol. Within a few weeks, my energy returned and my heart was clear. Even after just eight hours of sleep, I felt refreshed, well thought out and ready to wear my shoes.

Curious, I decided to delve into my research. That was when I discovered exactly how much sleep alcohol was being stolen and how much it would take to ruin our quality of sleep.

How one drink can cut through the quality of your sleep

In 2018, a group of Finnish scientists studied how alcohol affects sleep quality. They equipped 4,098 adults (ages 18-65) with wearable devices that measure heart rate variability (HRV). High HRV means Nervous system Relax and restore itself. A low HRV means the body is still in stress mode.

Their discoveries were eye-opening:

• Even small amounts of alcohol (less than two for men and less than one for women) reduced sleep recovery by 9.3%.
• Moderate alcohol recalls have been reduced by 24%.
• Heavy drinking reduced by 39.2%.

In other words, even a glass of wine can dramatically damage the quality of our sleep. While nightcaps physiologically may help us feel asleep, our bodies continue to be overdrive and work under stress instead of rest and recovery. It’s no wonder many of us feel particularly exhausted after a hard night of drinking. Our bodies are honest.

Breaking Night Cap Habit: 4-Pillar Alcohol-Free Empowerment System

The good news is that you can simply skip the night cap and get a good night’s sleep.

If you’ve been looking at the bottle as a “sleep aid” for a while, you’ll need more than just breaking the pattern and deciding to “stop drinking.” With calm curiosity, we use the 4-pillar system to build an empowered, alcohol-free life.

Pillar 1 – Value Alignment: Discover and reorganize what truly brings satisfaction and satisfaction.

Pillar 2 – Reconstruction of Belief: Rewrite the story you’ve told about alcohol and about yourself.

Pillar 3 – Skill expansion: You can replace alcohol with an empowerment tool and eventually let go of the bottle as a crutch.

Pillar 4 – Upgrading your thinking: We will build a concept that can turn a set fold into a stepping stone.

To break the night cap loop, you need to exchange outdated beliefs with “alcohol ruins my sleep.” At the same time, you can build the skills to ensure good night rest without alcohol.

To explore this further, start with 5 Tips Guide to Pass Your First Night Cap Free Week.