Author: Georgia Good
Outside, the leaves are turning red and gold and falling from the trees; the air is sharpening, and everywhere, gourds are appearing on porches, storefronts and kitchen tables. Winter holidays shimmer before us, and the signs of fall are all around.
There’s a lot to look forward to, but as we leave summer behind, it’s not always easy adjusting to the new season. Have you noticed that you’re struggling to sleep - or that your sleep always feels a bit worse in the colder months? It’s common: sleep quality is often worse in fall and winter. Less sunlight and fresh air can disrupt Circadian rhythms, our bodies’ melatonin production, and our nighttime breathing patterns - all of which damage our sleep, and make it harder to get out of our warm beds in the morning.
But if you’re not sleeping well, there might be another cause too. You may have heard: alcohol can seriously impact sleep quality. At Wynk, we’re taking part in Sober October - taking a fall break from booze, to refresh and reset before winter kicks in.
We’ve been looking at the benefits of drinking less alcohol and the sober-curious lifestyle. It turns out that sleep is a major part of this. Maybe you like to wind down with a beer or a glass of wine after a long day at work - maybe you like to let loose with a bit more than that, at the end of the week. We don’t blame you.
But it might be affecting your sleep. Alcohol is a depressant, which means it slows down your brain. That’s why you might feel relaxed or sleepy after a few drinks, meaning it’s easier to crash at first. But as the night goes on and the alcohol leaves your system, you’re likely to wake up, or sleep less soundly - making you groggy in the morning.
How can alcohol affect your sleep?
- Sleep quality: The more you drink, the more your sleep quality can drop (factors like age and gender also play a role). Alcohol reduces the time you spend in REM sleep, which is crucial for feeling rested and processing and storing memories.
- A small amount (less than one or two drinks) can knock your sleep quality down by about 9.3%.
- Moderate drinking (around two for men, one for women) can drop it by 24%.
- Heavy drinking (over those amounts) can lead to a 39.2% decrease in sleep quality.
- Dreams: Since alcohol interferes with REM sleep, once those alcohol levels dip during the night, you’re likely to have more intense dreams. You might wake up more often because of wild or stressful dreams.
- Sleep duration: Your sleep might get fragmented. You might fall asleep quicker, but you’ll likely wake up several times as your body tries to cycle through the different stages of sleep.
- Bathroom breaks: Alcohol can make you need to pee more often, so you could be up and down to the bathroom throughout the night.
What can I do about it?
Fall is a time for transition! A time to decompress from the summer, reflect, and maybe try out some new habits, to set you up well for the winter. As the nights get longer, it’s natural to want to sleep more - but it’s even more important to be mindful of the quality of your sleep.
To do so, here are some bedtime habits you could try:
- Switch off phones and other devices an hour or two before bed. The blue light can trick your brain into thinking it’s daytime, making it harder to fall asleep.
- Try some light stretching, yoga or meditation.
- Limit your alcohol consumption in the evening - or stop it altogether for a while.
- Drink Wynk!
Not only are low-dose cannabis drinks a healthier alternative to booze, they might also improve your sleep. Our hemp-infused seltzers, with their precise blend of CBD and THC, can aid in relaxation, helping you wind down. They can also enhance REM sleep, so that you’ll wake up more rested in the morning.
We’ve all found ourselves up all night, tossing and turning, wondering if it was that last beer that did it. Next time, when you don’t sleep a wink - try drinking one instead.
