With the recent shift to daylight savings, a number of Brits find themselves battling to get their sleep patterns back on track, and some are willing to try just about anything to kickstart their slumber. However, despite the popular practice of having a nightcap, alcohol might actually be one of the worst options for securing a good night’s rest.
Sleep specialists at Bed Kingdom have cautioned that while alcohol might initially help you nod off more quickly, it can lead to disrupted sleep and cause frequent awakenings throughout the night. They pointed out: “While alcohol can often make you fall asleep faster, drinking it close to bedtime can cause fragmented sleep and can be the cause of frequent waking throughout the night.”
The experts also drew attention to research indicating that consuming alcohol up to four hours before bed could negatively affect your sleep quality and result in nighttime awakenings and difficulty returning to sleep. They suggest enjoying your last drink ideally over four hours before bedtime to allow your body ample time to process it.
Nicotine and caffeine were similarly noted to impact sleep quality adversely. Yet, many may be unaware of how significantly their afternoon tea can affect their nightly rest.
Another piece of research, found in the National Library of Medicine, showed that it takes around five hours for half the caffeine in a single serving to leave your system. The experts acknowledged that their advice might seem somewhat drastic but encouraged individuals to “consider cutting off caffeine eight to 12 hours before your bedtime”, reports Surrey Live.
According to sleep experts, if you’re aiming for a 11pm bedtime, your last caffeinated drink should be consumed around 1pm and your final alcoholic beverage before 7pm. Pairing these restrictions with certain foods and drinks known to aid sleep can also be beneficial.
Almonds, pistachios, walnuts, and cashews were among the top recommendations for promoting quality sleep, along with kiwis, cherries, malted milk, and oily fish. However, they cautioned that if sleep issues persist for more than a month despite cutting out caffeine, alcohol, and nicotine, and begin to affect daily life, it’s time to consult a GP.