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According to recent news reports, many Americans are sleep deprived for a variety of reasons. Some have a sleep disorder, while others have a busy and demanding schedule. Regardless of the cause for sleep deprivation many people experience consequences in the form of health problems and serious accidents.

Because of its sedative effects, alcohol tends to be viewed by many as a sleep aid. As a sedative, alcohol slows down the functioning of the central nervous system. Accordingly, a person feels relaxed and perhaps sleepy after consuming some alcohol. However, studies have shown that alcohol disrupts the normal sleep cycle, which leads to sleep deprivation.

States of Sleep

A good night sleep is comprised of two alternating states. The first state is called slow wave sleep (SWS). During SWS, the brain waves are very slow. The other sleep state is called rapid eye movement (REM). During REM, the eyes move rapidly even though the person is asleep.

The average adult sleeps 7.5 to 8 hours every night. During 75% of the night, a person is in deep, restful SWS. Episodes of REM sleep occur periodically every 90 minutes and last between 5 to 30 minutes. REM sleep is less restful than SWS and is usually associated with dreaming. The function of REM sleep is unknown. However, we know that deprivation of REM sleep in rats can lead to death within a few weeks. The findings from studies with rats suggest that REM sleep is probably essential for health in humans.

What is Sleep?

Scientists used to view sleep as a state of decreased brain activity. More recent studies reveal that sleep is an active process. Sleep is controlled largely by nerve centers in the lower brain stem, where the base of the brain is connected to the spinal cord. Some of the nerve cells produce serotonin, a neurotransmitter, or chemical messenger, linked to promoting the onset of sleep and regulation of SWS. Other nerve cells produce norepinephrine, a chemical messenger that promotes REM sleep and facilitates brain arousal. The exact method of coordination between the two neuro-chemical messengers and presumably other neurotransmitters to complete a sleep cycle is unknown.

How Does Alcohol Disturb Sleep?

Studies have shown that alcohol interferes with normal sleep patterns by disrupting the functioning of neurotransmitters that induce and regulate the sleep cycle. Consumption of alcohol at night causes sleepiness in most individuals. But the need to eliminate alcohol from the body means that a person will be awakened several times during the night, thus fragmenting the sleep cycle. In addition, alcohol is known to interfere with and decrease REM sleep in the first half of the night and causes a rebound of REM sleep in the second half of the night. REM rebounding causes frequent awakenings during the night leading to fragmented poor quality sleep.

Another serious sleep setback related to drinking alcohol at night is its association with a condition known as sleep apnea. In sleep apnea the upper air passage is constricted during sleep causing the person to awake many times gasping for air. Alcohol exacerbates the condition by affecting the functioning of the muscles in the upper air passage area. Difficulties in breathing lead to frequent awakenings, which affect the quality and quantity of sleep.

In conclusion, alcohol should never be used as a sleep aid. Consult with your physician if you are experiencing difficulties with sleep. For more information, please contact the Alcohol & Drug Council at 274-6288.

Arpi Hovaguimian, LMSW is the Executive Director of the Alcohol & Drug Council of Tompkins County, Inc. Sober Talk is a monthly column by the Council and runs the first Thursday of each month.