Alcohol disrupts your sleep

(Drinking a little alcohol before going to bed can help you sleep faster, but then it can disrupt your sleep, the researchers said.

The research team at the London Sleep Research Center said studies have shown that alcohol is a disruptive agent for normal sleep cycles of humans.

While alcohol helps us fall asleep quickly and deeply, alcohol also loses the best sleep phase of people, when dreams happen.

Using alcohol too often can also cause insomnia.

Many people agree to drinking alcohol before sleeping. However, Dr. Irshaad Ebrahim - Director of London Sleep Research Center and the research team does not encourage this.'We have to be very careful about drinking on a regular basis,' warned Dr. Ebrahim.

"Drinking one or two glasses of wine can work well in the short term, but if you continue to drink before you go to sleep, it can cause unsettling problems.

If you want to drink alcohol, it's best to drink 1 1/2 hours to 2 hours before sleeping, then the effect of alcohol is no longer '.

Dr Ebrahim also said that people can depend on alcohol to sleep, but sleep by alcohol may not be really good and drinkers can snore when they sleep.

'As the amount of alcohol consumed increases, it interferes with breathing, which can turn people who are not snoring into snoring and make snorers suffer from sleep apnea.'

From more than 100 studies that Dr. Ebrahim's research team reviewed, they analyzed in detail 20 studies and found that alcohol changed sleep in three ways.

First, it increases the initial sleepiness, meaning that we will go to sleep more quickly.

Next, alcohol makes us sleep very deeply.

These two changes are like when taking antidepressants, which may explain why many insomnia drink alcohol to sleep.

But the third change is less pleasant, the later fragmentation of sleep.

Alcohol reduces the duration of the fast-moving sleep (REM) stage, which usually takes place in dreams. So sleep has not reached a state of good rest.

The director of the Edinburgh Sleep Research Center, Dr. Chris Idzikowski, said: 'Overall, alcohol does not help us have a good night's sleep, because it initially helps to sleep deeply but then disturbs sleep. In addition, deep sleep can increase snoring while sleeping and hinder breathing. So do not expect that alcohol will help us sleep better. '