The Impact of Alcohol on Sleep and HRV
.jpg)
While the effects of alcohol on mood are well-known, its impact on sleep and heart rate variability (HRV) 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. In addition, 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 & Heart Rate Variability (HRV)
Poor sleep has been consistently linked to reduced heart rate variability (HRV). When individuals experience insufficient or disrupted sleep, their HRV tends to decrease, indicating a shift towards a less adaptive autonomic nervous system response. Sleep deprivation and disturbances disrupt the delicate balance between the sympathetic and parasympathetic branches of the autonomic nervous system, resulting in decreased HRV.
Acute and Chronic Effects of Alcohol on HRV
Alcohol consumption can also have a direct impact on HRV. Acutely, alcohol suppresses HF-HRV, a marker of the parasympathetic or “rest and digest '' nervous system. Chronic and heavy alcohol use can result in a persistent reduction in HRV, even during periods of sobriety.
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 overall well-being.
References
- Ebrahim IO, Shapiro CM, Williams AJ, Fenwick PB. Alcohol and sleep I: effects on normal sleep. Alcohol Clin Exp Res. 2013 Apr;37(4):539-49. doi: 10.1111/acer.12006. Epub 2013 Jan 24. PMID: 23347102.
- Peever J, Fuller PM. The Biology of REM Sleep. Curr Biol. 2017 Nov 20;27(22):R1237-R1248. doi: 10.1016/j.cub.2017.10.026. PMID: 29161567.
- Ralevski E, Petrakis I, Altemus M. Heart rate variability in alcohol use: A review. Pharmacol Biochem Behav. 2019 Jan;176:83-92. doi: 10.1016/j.pbb.2018.12.003. Epub 2018 Dec 6. PMID: 30529588.