A must read for sake lovers!Tips for enjoying alcohol without degrading sleep quality (Courier Japon) --Yahoo! News

Photo: Image Source / Getty Images

Alcohol reduces the quality of sleep-even if you don't say that, drinkers will be keenly aware of it over and over again. However, it is also difficult to say "no drinking from today". If so, isn't it possible to drink with less damage to the body? [Image] "Alcohol Holiday" Recommended by Experts Experts explain when and how much alcohol to consume. After drinking a few glasses of wine, I was attacked by sleepiness and just fluttered. When I wake up the next morning, the dishes are left out. I went home from nightlife and went straight to bed without removing my makeup. I don't care about skin care-everyone knows this. However, even if you fall into the dream world with the help of alcohol, overdose will make you fall asleep. This is because alcohol destroys the rhythm of sleep called "sleep structure". Sleep structure is a normal sleep cycle that alternates between deep and light sleep, which we experience every night at bedtime. However, consuming alcohol just before going to bed interferes with a series of sleep cycles and causes you to wake up many times. "Before bedtime alcohol has its harmful effects from midnight to morning," said Dr. Jennifer Martin, a psychologist and professor of internal medicine at the University of California, Los Angeles (UCLA). "Alcohol has a sedative effect at first, but when it is metabolized, it causes a strong wakefulness."

Mechanism of light sleep when deep drinking

What's happening in our bodies after drinking alcohol before going to bed? Blood alcohol levels are still high for several hours after alcohol intake. The sleep at that time is probably deep and you will never dream. One reason is that alcohol acts on a neurotransmitter called γ-aminobutyric acid (GABA) in the brain. GABA suppresses excitement between nerve cells and calms them down. Alcohol also has the function of inhibiting sleep (REM sleep) that accompanies rapid eye movements that people experience when they dream. However, as the night goes on and the alcohol level in the blood drops, the brain switches to an excessively excited state. Then, as soon as he entered the cycle of light sleep, he woke up and turned over many times. "When blood levels of alcohol drop, you start to suffer from sleep fragmentation," said Dr. R. Nisha Aurora, director of the American Academy of Sleep Medicine. The dreams I have in that state are clear, and I sometimes have bad dreams. The more interrupted your sleep, the easier it is to wake up more often, and the easier it is to see the continuation of bad dreams. Alcohol also has a diuretic effect. As the amount of urine increases, you may wake up with a urge to urinate while sleeping. Dr. Buhanu Prakash Kora, director of the Mayo Clinic's Center for Sleep Medicine and associate professor of psychiatry, explains: "Anyway, the toilet is closer. For the elderly, especially when drinking wine or spirits, the diuretic effect is immediate, even with just a few glasses. But it's because of the urge to wake up. It's unclear if it's just an obedient reaction to the body, which is near dawn and the sleep is beginning to break. "Also, some people get a big cry when they drink and sleep. Alcohol has a muscle-relaxing effect, which causes the upper airway muscles to loosen and block the airways, preventing normal breathing. Especially in patients with sleep apnea syndrome, the airways are momentarily blocked many times while sleeping, and each time they wake up repeatedly. Therefore, it is dangerous for people with this symptom to drink alcohol.

Amelia Nierenberg