You know the drill. You and your better half have been invited to THAT 50th, the one that is sure to be a banger of a night with old friends who you haven’t seen in a decade but, who despite the 3 plus kids later, still know how to party. A story that anyone over 45 knows well.
It's the first night out in months that perfectly aligns with the busy social calendar of your usually unavailable babysitter, the one that little Tommy adores and the only non-family member that you trust with his bedtime routine. You're looking forward to letting your hair down, putting on some glitz and schmoozing with the McFarlanes. You're also looking forward to having a flute or two of the good stuff.
10.30pm rolls around, and after 2 glasses of Veuve turned into 5, you discreetly tap your partner on the shoulder and whisper 'it's time to go.' Jenny McF is not having any of it, grabs your other hand in her more than tipsy state and drags you to the bar for 'just one more, for old times sake!'. You can't say no to Jenny, you never have. As the barman pours not one but 2 shots each of Mezcal, you start going through your to-do-list for the morning - little Tommy's art project you said you'd help with during breakfast, the teens rowing practice before school, never mind the F45 class you booked and paid for- all before 8.30am. But you justify it by telling yourself, 'I'm so tired anyways, just one more (maybe 2) won’t make a difference and I'll crash into bed.'
Sure enough you crash, head-on into your bed in a mangled mess with your spanx and makeup. And by 3am you're jolted awake by a thundering headache and the equally loud snoring of your partner still dressed in his suit. The soft glow of the bedside lamp shows the glistening stream of saliva dripping from the corner of his mouth. You look at the time and you start calculating how many hours you have left before the morning rush. But you're now wired and know that not only is sleep not happening, the dark cyclone of a middle-age hangover is looming. Something way worse than the grey little clouds of a 20-year-old one. Your heart starts racing as fast as your thoughts. You're now caught in the loop of the anxiety-guilt-shame spiral. ' I've just added 10 years onto my age, my skin feels like sandpaper, I forgot to buy milk for breakfast… Coffee, is there coffee? Where is that ringing sound coming from?' and so it goes.
The effects of alcohol on sleep can make one question time and again if it's worth it, especially as we get older. And whilst a one-night stand with over-indulgence is not going to cause lasting damage, the cumulative effects of alcohol on sleep disturbances is something we should all be mindful of.
So let's break it down.
1 - Don't be fooled by that chilled out feeling
Alcohol is known as a relaxant and this is the part of what makes it so appealing. It's why after a stressful day, pouring a glass of the good stuff or popping a cold one has been a cultural norm across the globe. The reason is that alcohol affects the neurotransmitter, GABA, which, when activated, has a calming effect on the nervous system- lowering inhibitions and slowing down the mind. But this is where things get tricky because who doesn’t love that warm fuzzy feeling of being relaxed, chatty and free to be oneself? However, these effects are short-lived and before you know it, one drink can turn into four pretty quickly to keep the zen flowing. Then you crawl into your bed, feeling ‘fine’ but the illusion of your sleep being a deep restorative rest is exactly that, an illusion. Whilst you might get an hour or two of rest when intoxicated, it’s short lived and you will most likely have a night of disrupted sleep and feel like a wreck the next day.
The liver works overtime and waking up feeling hot
When we go to sleep, contrary to popular belief, our bodies and brains are actually working hard to process everything we have consumed and experienced that day. Our organs, especially helped along by our hormones - which for women is a lot more complex - are hard at work detoxing and repairing. The liver is a key organ in this night-shift routine, working at getting rid of the toxic load accrued throughout the day. However when you add in the burden of alcohol, the liver is working way harder than it should and this can affect your sleep. It also raises your body temperature which will explain that 3am wake up feeling hot and dehydrated.
The sleep cycle and alcohol
Every 90-120 minutes, your body goes through one whole sleep cycle. Each sleep cycle consists of non-rapid eye movement (NREM) sleep and rapid eye movement (REM) sleep. What's more is that the first half of the night NREM sleep dominates and as you move through the night towards sunrise, REM sleep dominates. It's important you go through each stage in order to wake up feeling rested. Throw alcohol into this dance of sleep cycles and you’re likely to experience more “deep sleep” and less REM sleep than usual, especially when you first hit the hay. This is why, if you're intoxicated enough, falling asleep with the TV on full blast and the lights on is easy. Later in the night, once your body has metabolized the alcohol, you’re likely to experience a more dramatic rise in REM, the lightest stage of sleep, which can lead to frequent wakings and disturbed, low-quality sleep.
The thing about getting older
As we age, not only does our sleep quality tend to decrease but we have a harder time metabolizing alcohol. This combination is why in our 20's we can hit the gym, spend the day on the beach and then head out for dinner with friends, all whilst nursing a hangover. But as a 50-year-old simply driving the kids to soccer practice feels like an extreme sport.
And whilst we're all for letting your hair down and living your best middle-age life, we also are massive fans of healthy hacks to mitigate sleep and sanity loss.
Here are our top tips for having a glass of the good stuff whilst still protecting your precious sleep.
Stick to day drinking
When you drink alcohol during the day, it gives your body enough time to metabolize the alcohol before it lights out. This means your sleep is less likely to be disrupted and the hangover the next day won't be as nasty. Just make sure you drink a lot of water and have a good meal before you turn in for the night.
Timing is everything
Following from this, the most effective prevention hack for a decent night's sleep after consuming one too many, is to stop drinking a few hours before bedtime. The golden rule is that it's not so much about when you start, but rather when you stop. Also it takes on average 1 hour to metabolize a glass of wine, pace yourself.
Hydration is key
Alcohol can parch your system of essential fluid and electrolytes, so make sure that after every drink you are rehydrating with water.
Have a healthy meal
Again, timing is key. Make sure you have a nourishing meal before you start drinking to slow down the absorption of the alcohol. If you’re hungry after you stop drinking, have a healthy snack that's not too hard to digest before you go to bed. Don’t go smashing a bag of salty chips.
Make sure your sleep environment is Comfi
We know you already know this but for the people at the back… A supportive, temperature-controlled and luxurious mattress is not going to cure your hangover, but it will go a long way in supporting you getting the sleep you need to feel human again. Also, lying in the fetal position after a night of overindulgence is all the more comforting on a Comfi. It feels like the hug you need to get through.
Just because you're getting older doesn’t mean you can't have fun and let it all hang out. We all deserve that, but as mums we know that it's a slippery slope to losing your precious sleep and with that, your sanity. We're all for hanging out but doing it responsibly to avoid hanging over.
Podcast Highlight: Want more sleep tips? Tune into our podcast with Sleep Expert Gareth O'Donnell for insights on improving sleep habits.
*This article is not to provide medical advice. Excessive alcohol consumption and its related sleep problems are cumulative and can have serious effects. If you are having problems with your sleep and alcohol consumption please contact your GP or health advisor.
Sources:
Gareth O'Donnell, Comfi Sleep Expert YouTube Podcasts
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5821259/#S13title
https://www.webmd.com/mental-health/addiction/ss/slideshow-alcohol-aging
https://www.sleepfoundation.org/nutrition/alcohol-and-sleep
https://www.gq.com/story/day-drinking-alcohol-sleep