With many desperate for solutions to improve their slumber, it’s important to note that alcohol, despite its sedative reputation, could be one of the worst offenders for disrupting a good night’s sleep.
Sleep experts at Bed Kingdom have cautioned that while a tipple might send you off to slumber quicker, it’s likely to cause an uncomfortable night’s rest.
They explained: “While alcohol can often make you fall asleep faster, drinking it close to bedtime can cause fragmented sleep and can be the cause of frequent waking throughout the night.”
Research has shown that indulging in alcoholic beverages up to four hours before hitting the hay can significantly diminish sleep quality, leading to disturbances and difficulty returning to sleep.
The experts advise finishing your last drink ideally more than four hours before bed to give your body ample time to process it.
But it’s not just booze that’s the culprit; nicotine and caffeine also play a role in sabotaging sleep, potentially affecting even your afternoon tea routine.
A study from the National Library of Medicine has shown that it takes about five hours for half of the caffeine in a single serving to leave your system.
The experts behind the research acknowledge their advice might seem a bit drastic but they’re encouraging people to “consider cutting off caffeine eight to 12 hours before your bedtime”.
If you’re aiming for a snooze by 11pm, they suggest having your last cup of coffee at around 1pm and wrapping up any alcoholic drinks by 7pm.
To boost your chances of a good night’s sleep, they also recommend munching on sleep-friendly snacks like almonds, pistachios, walnuts, and cashews, as well as kiwis, cherries, malted milk, and oily fish.
However, if you’re still tossing and turning after a month of ditching caffeine, alcohol, and nicotine, and it’s affecting your day-to-day life, the experts warned it might be time to book an appointment with your GP.
