The European Sleep Institute (ESCI) warns that the frequent consumption of alcoholic drinks in large quantities it can affect sleep hygiene. “They submit to Body to an endless attempt to recuperate to fulfill their duties and daily tasks“, they point out on their website.
On the other hand, the last Global Survey on Drugswhich included 22 countriesyielded data showing that the citizenship of Australia, Denmark Y Finland is the one that more days drunk per year (26.7 days the first and 23.8 days the last two). While Spain was in the position eighteenth. Also, this study made it clear that it is not the same drink alcohol until drunk than to do it with controlbecause the effects are very different.
And it is that nothing happens to have a glass of wine or a cane from time to time. However, it does problematic Do it regularly and in large quantities. Likewise, we must bear in mind that alcohol is a depressant drug of Central Nervous System that inhibits the brain functions and is likely to cause addiction. In fact, many people consume it as an escape route, but the excess consumption leads to serious problems Health What chronic diseases, strokes, liver problems either cancer ofmotheramong others.
Alcohol is the best ally for insomnia
As we have already pointed out, the alcohol it’s a enemy direct from sleep. In our imagination we have the idea that these drinks help us to sleep soundly, while the scientific studies show that actually alter the sleep phases. “The consumption of alcohol very often by nights may cause insomnia in people. The cyclesnormalof the dream are interrupted, although we fall asleep in less time, alcoholic beverages remain the possibility of reaching rest satisfying (the REM), where dreams occur”, say the ESCI experts.
In fact, according to Pan American Health Organization (PAHO), 70% of people who have been diagnosed with an alcohol use disorder have a Sleep disorder. This happens because “it interferes with the brain chemical activity“, which is essential for the body to achieve deep sleep. Among those chemical changes that reach revealwe found the dehydration. “Alcohol inhibits the release of vasopressina hormone produced by the brain that sends signals to the kidneys to retain fluids. As a consequence, alcohol increases the frequency for to pee and excessive loss of liquids. The resulting mild dehydration likely contributes to the symptoms of hangover What thirst, fatigue Y headache“, explain the National Institutes of Health (NIH) of USA.
Alcohol affects sleep because it inflames the body
The mayo clinic guarantees that the consumption in excess alcohol increases the inflammation of the body. “This causes inflammation of the wall that lines the stomach (gastritis), as well as stomach ulcers Y esophageal. It can also interfere with the body’s ability to absorb B vitamins and others nutrients. It can also damage the pancreas or produce inflammation of the pancreas (pancreatitis)”. What happens? That when we have all these problems, the sleep is less deep and restful because the discomforts do not allow us to sleep well, because we wake up more frequently during the night.
How to get restful sleep
The experts clarify that when a person wants to recover from a Sleep disorder caused by the consumption of alcohol, you will have to to refrain Come in five Y nine months to normalize it. In this sense, it is necessary to pass more than a year to regain normal sleep duration. And it is that when we sleep well, without a doubt, our body has more energy and we gain in health.
Tricks to have a restful sleep
Apart from trying don’t drink alcohol a few hours before sleeping, there are other tricks to have a restful sleep. For example, not using the mobile phone or any Electronic device; go to bed always at the same time; do physical exercise daily or do not eat abundantly just before we go to bed. with all these habits we will also sleep better because we will be avoiding stressone of the factors that most affects deep sleep.