The Impact of Alcohol on Sleep

While the effects of alcohol on mood are well-known, its impact on sleep is a topic that warrants attention. 

Effects of Alcohol on Sleep ‍

Initially, alcohol can induce drowsiness and hasten the onset of sleep. However, as the body metabolizes alcohol, sleep quality tends to deteriorate. 

Research suggests that alcohol has a dose-dependent decrease in the time spent in rapid eye movement (REM) sleep, the restorative phase associated with dreaming, learning, and memory consolidation. It also causes sleep disruption in the second half of the night leading to fragmented and less restful sleep. Increased awakenings during the night can contribute to feelings of grogginess and fatigue upon waking.

The Relationship Between Poor Sleep & Metabolic Health

Poor sleep has been consistently linked to various metabolic diseases such as obesity, insulin resistance, and the progression of MASLD. One explanation may be that poor-quality sleep can elevate our appetite hormones and activate areas of the brain associated with pleasure from high-fat foods, making it difficult to choose healthier options. Not getting enough good-quality sleep impedes our body's ability to process glucose, leading to blood sugar spikes and insulin resistance. 

What can I do? 

Reducing alcohol intake, especially before bedtime, can improve sleep quality and enhance overall health. By promoting healthy sleep habits, such as maintaining a consistent sleep schedule, creating a conducive sleep environment, practicing relaxation techniques, and making mindful choices about alcohol consumption, individuals can strive for better sleep and safeguard their liver and metabolic health.