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Sleep Knowledge

3 min.

16 August 2023

Go sober for better sleep

#sober october #going sober #rise and shine

It’s Go Sober for October in the UK, which is an annual campaign launched by Macmillan that encourages people from all over the country to get sponsors and give up drinking alcohol for a month, or even longer in some cases. The money raised will help support millions currently living with cancer in the UK. Whilst it is for a good charitable cause, there are also many health benefits to giving up alcohol, including better quality of sleep.

Drinking alcohol is common amongst adults in the UK, especially during the weekend. This is typically done for fun, however, the health drawbacks may not be worth it. In rare cases, people will rely on alcohol in order to get to sleep - one study shows that this is the reason around 10% of people drink alcohol. However, rather than providing beneficial support to a person, alcohol simply causes them to pass out. The quality of sleep when influenced by alcohol is generally poor and this can have a bad effect on your well being. 

If you feel as though you want to go sober to improve your sleep, this guide will outline why sleeping without alcohol is better for you.

Reasons why alcohol negatively affects your sleep

  • Interrupts your sleep cycle

The regular drinking of alcohol can disrupt your sleeping pattern and can cause you to spend less time in the Rapid Eye Movement (REM) stage of sleep. REM is one of the most important part of sleep, as your body carries out important restorative activities. Without this stage of sleep, you are more likely to feel tired and sluggish the next day. Therefore, drinking less alcohol allows you to get a better night’s sleep and spend more time in the REM stage, which will increase the chances of you having more energy the next day.

  • Breathing problems

Alcohol is a sedative that relaxes the muscles in your body, which in return can restrict airflow in the throat and causes your jaw to be too relaxed. This increases the chances of snoring during sleep, and even those who never snore sober can have a higher chance to do so when under the influence of alcohol. In some cases, this can greatly increase the risk of sleep apnea, especially if you drink a few hours before you go to sleep.

  • Sleepwalking and parasomnias 

After alcohol consumption, you have an increased chance of moving and talking in your sleep. This can result in sleepwalking, which can have a negative impact on your sleep and your health. There is also an increased chance of suffering parasomnias, which involve unusual physical experiences that disrupt your sleep.

  • Insomnia

Insomnia is a common sleep disorder that makes it difficult to fall asleep, stay asleep, or it can stop you from falling back to sleep. This often results in you feeling more tired than usual when you wake up. The chances of suffering from insomnia increase after the consumption of alcohol. Up to 40% of people experience insomnia of some kind, while as many as 72% of people with an alcohol-use disorder may have the condition. 

  • Weight gain

Some alcohols can make you gain weight at a quicker rate, such as beer, cider, and rum. Whilst an increase in weight is primarily seen as an aesthetic change, it can also have drastic effects on your health and sleep. A poor quality of sleep has repeatedly been linked to a higher body mass index (BMI) and weight gain. Also, the chances of suffering from sleep apnea increase due to weight gain.  

How to prevent sleep issues caused by alcohol withdrawal

When people quit drinking, it can sometimes lead to withdrawals and this can result in a poorer quality of sleep. This is a bigger issue for those that have experienced a period of heavy drinking. However, there are ways in which you can prevent these sleep issues after quitting alcohol consumption:

  • Develop good sleep habits, such as keeping a regular bed time and rising time

  • Avoid napping, as this can mess up your sleeping schedule

  • Stay clear of stimulants like caffeine in the evening

  • Regular physical exercise/activity

  • Relaxation techniques, such as reading, meditation, and warm baths

  • Avoid using electronic devices before sleeping

While you are not guaranteed instant results from these, they should gradually help you get over your alcohol withdrawals and increase your quality of sleep.

More from Sunrise by Emma

Going sober could be the best choice you make for your sleep health and wellness. To further improve your sleep quality, you can find more sleep-related articles which offer tips and advice on sleep health and sleep wellness on the Sunrise by Emma website. 

Also, head over to Emma Sleep for research-backed sleep products to ensure the best night sleep, such as special mattresses, pillows and weighted blankets.

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