Sleep and Alcohol Use

For many, especially those with severe alcohol use disorder, there is a common belief that a drink before bed will help with sleep, making it easier to fall asleep more quickly. However, drinking alcohol, especially at a high volume and frequency, has been demonstrated to have significant negative effects on the quality and duration of sleep. The lack of sleep that results can have serious consequences, ranging from the more direct (impaired occupational function and memory deficits) to the long-term (increased risk for depressive disorders and heart disease).

While it can be true that alcohol’s sedating effects may initially reduce the amount of time required to fall asleep, its continued presence in the body has significant negative impacts on the processes of sleep. First, research has shown that alcohol consumed before bedtime disrupts the second half of the sleep period, leading people to wake from their dreams and be unable to fall back asleep. There is evidence that “before bedtime” can extend up to six hours before an individual falls asleep, meaning that “happy hour” drinking can have the same effect as a drink immediately before bed. Older adults, who are more affected by alcohol consumption and already are more likely to have sleep-related issues, are also at increased risk of falls and injuries when waking up in the middle of the night.

Furthermore, chronic alcohol use has been associated with an increased risk for sleep apnea, a disorder where interrupted breathing caused by narrowed upper air passages can lead to hundreds of brief episodes of awakening a night, reducing sleep time. Drinking alcohol can on its own lead to a narrowing of the upper air passage, meaning that chronic alcohol users who otherwise have no sleep-related issues can display symptoms of sleep apnea. Research has shown that chronic alcohol users with sleep apnea are much more likely to be involved in fatigue-related traffic accidents.

Individuals with severe alcohol use disorder are especially affected by sleep disturbances, suffering from further decreases in quality sleep, more frequent awakenings, and daytime fatigue. Over time, it will take longer for a chronic alcohol user to fall asleep. Unfortunately, when heavy alcohol consumption is suddenly ceased, alcohol withdrawal syndrome can have significant negative impact on sleep as well, leading to insomnia and more frequent awakenings. The belief that resuming consumption can improve this is what leads many to relapse, but the relief experienced is only temporary as sleep quality reverts to its former baseline. Overall, the research shows alcohol and quality sleep are not compatible.

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Andrew Smith, Intern

Good Sleep Hygiene

What is sleep hygiene?

This term refers to science-backed practices involving practicing healthy sleep habits. These habits are important for many reasons such as letting your body properly recover, having proper energy for the next day and boosting your overall mental health and wellness.

Poor sleep hygiene

According to the CDC, over 1/3 of Americans are not getting the 7-9 weeks that are generally recommended for the adequate health and well-being of a person. This lack of sleep can cause many significant side effects listed below:

·         Feeling tired and foggy

·         Challenges with decision making

·         Causing feelings of anxiousness or sadness

·         Slowing of reflexes

Good news!

All of this can sound pretty overwhelming but the positive to this is that there are ways to increase your healthy sleep patterns.

Tips:

·         Set a consistent sleep schedule- try to get in the habit of going to sleep at the same time each night.

·         Create a relaxing routine before bed- try a warm bath, reading a book or using a sleep app such as Headspace.

·         Unplug an hour before bed- try to power off your phone or other electronics an hour before you go to sleep. This will help to promote a more relaxed state without any interruptions.

Click here for more sleep hygiene information and tips!

West Grove Clinic is Hiring

West Grove Clinic is currently seeking providers for the following positions:

• Morning Substance Use IOP Facilitator: Milwaukee

• Evening Substance Use IOP Facilitator: Milwaukee

• Therapist: Milwaukee

• Prescriber: Kenosha

To learn more about these opportunities click here.

Practicing Self Care

Self-care is an important practice we can incorporate into our every day lives in order to attend to our own physical, mental and emotional health. The benefits self-care can have on your overall health include:

• Reducing stress

• Improving positive emotions

• Stronger interpersonal relationships

• Stronger relationship to self i.e. Self-Love

And Many More! So, how can we practice incorporating self-care into our daily routines? An important element to realize when developing our self-care plan is that self-care looks different for everyone. Focusing on your induvial needs and wants is of the utmost importance when practicing self-care. You can ask yourself the following questions when developing your self-care routine:

• What brings me joy?

• What areas of my life are stressful?

• How do I process my emotions?

• When do I feel at my best?

For more information on this topic, click here!

Nia Delgado, Intern