Does Alcohol Affect Your Sleep?

Sleeplessness, insomnia, poor sleep health. Whatever you want to call it, it’s hard to deny the exhausting epidemic affecting millions of people all over the world. People, as a whole, are getting less rest and are desperately turning to pills or other aids as a result.

Nightcap Before Bed Is Not A Good Idea

Along with prescription medications and old folk remedies, many have incorporated a glass or two of alcohol into their nightly routine to try to catch a few more hours of shuteye. But does this method really work?

In two separate studies, up to 28% of people said they use alcohol to help them fall asleep.

Despite what many believe, that nightcap might be destroying the quality of your ZZZs because…

Deceptively Drowsy

Alcohol makes you fall asleep faster, which some people think is a benefit. But they end up with lower quality rest.

You could be waking up through the night on your luxury mattress and not remember the next morning. But you’ll feel more tired, for sure.

Alcohol changes brain activity during your night spent asleep, resulting in a less restful experience. There is often an increase in deep sleep in the first half of the night, but people experience disruptions in the latter half.

Some alcohol drinkers wake up earlier and have trouble falling back asleep.

Ways Alcohol Disrupts Your Night

More Bathroom Breaks

Drinking before bed means your liver works overtime to rid the body of toxins. Requiring you to make more bathroom trips in the middle of the night.

Night Sweats

Alcohol can make you feel like you are warmer than you actually are, potentially heightening cold-weather-related dangers.

Binge-drinking or hangovers can affect the natural balance of hormones, causing hot flashes.

The brain, heart, and liver contribute greatly to overall body heat. When the liver kicks into overdrive working through alcoholic toxins, the body’s temperature can rise.

Sleep Apnea

People who drink are more likely to snore! Alcohol relaxes muscles in the throat, making snoring and sleep apnea more of a concern.

Deep Dive: What Alcohol Does to Your Sleep Cycle

Alcohol and REM

Drinking before bed can also interfere with REM  and your body’s natural circadian rhythm.

The higher the amount consumed, the more disrupted REM can become.

REM begins much later no matter the amount of alcohol consumed.

More Vivid Dreams

Alcohol may cause some sleepers to reenact their dreams in their sleep. People can walk, talk, and perform actions without actually knowing what is going on.

Drinking can cause dreams to feel more real and vivid… but be careful! This also affects how real nightmares can feel!

Sleep responsibly 🙂

 

Source Links: Sleepadvisor.org

Slumberzone Disclaimer*

Nothing on this website is intended to be a substitute for professional medical advice, diagnosis, or treatment. You should always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition. The contents of this website are for informational purposes only.

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Sleep Hygiene: How to make your bed the right way?

There’s more to hygiene than brushing your teeth and taking regular showers, you know. Excellent sleep hygiene can have a remarkable impact on your overall health, even more than hitting the gym.

And it’s not just about duration, though that’s a part of it. Slumberzone New Zealand’s research team has rounded up all the research to help dispel the myths about navigating the best path to your personal sleep health.

If you wake up with your bedsheets tangled up around your feet, then you’ll benefit from this guide about how to make your bed.

Because no one likes tangled sheets!

You’ve probably been making your bed for decades, but have you been doing it right?

We can tell you that making a bed isn’t rocket science, but there are some crucial steps to keep in mind to ensure you get the best and most comfortable night of sleep possible.

Layers of a Bed

Base Layers

There are two optional layers that you may want to include:

  1. Dust ruffle – This is a piece of material that goes around the box spring to hide it and prevent the area under the bed from showing. It’s also called a bed skirt. There are ruffled versions (hence the namesake) and more streamlined versions as well.
  2. Mattress pad – Although it’s technically optional, we view a mattress pad as a requirement. Some brands have comfort layers to soften your mattress, but the primary purpose of these is to protect the fabric of your mattress. All sorts of things can seep through your sheets and onto your mattress. Sweat and other bodily fluids will cause embarrassing stains when it comes time to move or donate your mattress. Putting a mattress pad or protector over the surface will keep it looking new.

Bottom Sheet

The bottom sheet is often fitted with elastic at the edges or all around. Fitted sheets are often the bane of people’s existence when it comes to folding, but they’re important for providing you with a clean and comfortable sleeping surface.

Top Sheet

The next layer is the top sheet. The color and pattern will usually match the fitted sheet unless you decide to purchase each piece individually so that you can mix and match.

Blanket

Blankets are optional depending on the season and your personal preferences. You may choose to place the blanket between the top sheet and the top layer, or you may want to leave the blanket folded at the end of the bed or store it in a basket. The choice is yours.

Top Layer

The top layer is a comforter, duvet, or quilt. Duvets are becoming a popular choice because they’re easier to take care of. A comforter or heavy quilt would have to be professionally cleaned, while a duvet cover can go in the washing machine and then cover a quilt easily.

Pillows

Interior designers recommend following the rule of odd numbers. This means putting either 3,5 or 7 luxury pillows on the bed. Since you technically need only one or two pillows for sleeping, have a sanitary storage place (not the floor) to store pillows when they’re not in use. A basket by the bedside table or a trunk is both ideal.

Clear the Bed

Start with a clean surface. Place pillows, duvets, quilts, blankets, and the top sheet aside. Avoid putting them on the floor. Instead, drape them over a chair or another piece of furniture.

Put the Fitted Sheet

The term “hospital corners” originates from the way hospital beds are made, but the term is also used in the hotel industry and the military. It’s widely viewed as the best way to make a bed. The end effect is crisp and luxurious, even though the name has none of those qualities.

  • Here’s how to do it in five easy steps:

  1. Make sure your top sheet is placed squarely on the surface with equal amounts of material hanging from both sides.
  2. Neatly tuck the end of the sheet into the foot of the bed between the mattress and the box spring or frame.
  3. There should be a panel of fabric hanging down from each side. Starting on one side, lift the material and lay it on the surface. Straighten out any wrinkles.
  4. You’ll notice that there’s a triangular piece of material dangling. Tuck it underneath the mattress.

The last step is to take the piece of fabric that you reserved earlier and tuck that underneath as well. You should see a nice, clean seam, similar to when you wrap a present.

Place the Duvet or Comforter

If you’re using a comforter or duvet only, this part is easy. All you have to do is place it on the top of the sheets or blanket and make sure that it’s placed in the

What can I add to make it comfier?

A functional mattress pad is our first tip to make it more comfortable. Extra pillows and soft blankets also work wonders and recreate the feeling of a sanctuary.

How can I layer a bed with a quilt?

Yes, definitely! The only limits here are your imagination. If the weather is cold, an additional quilt can keep you warm. Or, if you’d prefer to use it as an accent piece, fold it in thirds and lay it at the foot.

What are the benefits of making your bed every day?

Making your bed every day is an ideal way to begin the morning. You get to start the day having accomplished a task, and you can carry that momentum and positive feeling with you all day. And, when it’s time to go to sleep, there’s nothing more inviting than a crisp, well-made bed to make you feel snug as a bug in a rug.

Sources :

https://www.psychologytoday.com/us/blog/brain-candy/201208/make-your-bed-change-your-life

https://www.sleepadvisor.org/how-often-should-you-wash-your-sheets/

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