Introduction: For those who drink before bed, alcohol initially acts as a sedative but subsequently disrupts sleep quality. A study on the effects of alcohol on the EEG power spectrum of college students' sleep found that drinking before bed not only increases the intensity of delta waves associated with slow-wave sleep initially but also increases the intensity of prefrontal alpha waves—considered a reflection of sleep disturbance. Experts studying pre-sleep drinking say: "People may tend to focus on the common reports of alcohol's sedative effects, such as helping people—especially adults—fall asleep faster, without paying attention to the sleep disturbance it causes after falling asleep."
Experts also stated that if sleep is regularly disrupted by drinking before bed, especially over the long term, daytime health and neurocognitive functions such as learning and memory will be significantly impaired. He also emphasized that alcohol does not help with sleep, "The key message is that alcohol doesn't actually help you sleep, even if it might seem to make you fall asleep faster. In fact, sleep quality after drinking is significantly altered and disturbed."
Perhaps the notion that "drinking before bed aids sleep" should be changed. If you want a good night's sleep, you can try the following sleep remedies to help you sleep soundly through the night.
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1. Turn your bedroom into a sleep sanctuary.
The bedroom should be quiet and sufficiently dark, as darkness helps the brain's pineal gland produce melatonin, a hormone that promotes sleep. Heavy curtains can block out light, fan, or machine noise. A slightly cooler room temperature aids sleep, so you should adjust the room to a comfortable temperature. To improve air circulation, you can open a window. If the air in the room is too dry, buy a humidifier.
2. Develop a consistent routine.
Good nighttime habits can effectively signal to your body when it's time to sleep. You can use small, habitual actions to prepare for bed. For example, read a few pages of a novel, spend 5 to 10 minutes meditating, or do some light stretching. Going to bed and waking up at the same time every day is also crucial—even on weekends.
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3. Use your bed only for sleeping.
Some people like to knit, read, eat, or watch TV in bed, which are bad habits. If you only associate your bed with sleeping, you will fall asleep more easily when you get under the covers.
4. Manage your appetite.
Going to bed too hungry or too full can affect sleep. Don't eat too much right before bedtime, as the digestive process can make you more likely to wake up. Also, if you lie down after eating too much, you may experience acid reflux, where stomach acid flows back into the esophagus. If you are very hungry, you can eat a carbohydrate-rich snack, which can help the body release serotonin, a chemical that helps you relax. You could also have a few crackers or a bowl of oatmeal, perhaps with some milk or a slice of turkey, as the latter two are rich in amino acids and tryptophan, both of which have a sedative effect.
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5. Beware of caffeine.
Consuming too much coffee during the day, even not right before bed, can lead to lighter sleep. Once you pass fifty, your digestive system slows down, so caffeine stays in your body longer, for up to 10 hours. Limit your daily intake of tea, coffee, or cola to two cups, and drink them at least 6 hours before bed. If this doesn't work, reduce your overall caffeine intake.
Good nighttime habits can effectively signal to your body when it's time to sleep. You can use small, habitual actions to prepare for bed. A slightly cooler room temperature aids sleep, so you should adjust the room to a comfortable temperature.
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6. Try some exercise.
This is simple: if you feel physically exhausted by the evening, you are likely to sleep better. A study by Stanford University School of Medicine found that among a group of elderly people aged 50 to 76 with insomnia who exercised moderately for half an hour to an hour, four times a week, they slept an average of one hour more per night than another group that did not exercise, fell asleep faster, and had higher-quality sleep. Outdoor exercise is particularly helpful. Exposure to sunlight (especially in the afternoon) can help you resist the temptation to nap and reinforce the body's 24-hour circadian rhythm.
7. Take a hot bath.
Take a hot bath one to two hours before bed. When you get out of the tub, your body temperature will gradually drop, which will make you feel tired. But don't bathe right before bed, as this can be stimulating and make it harder to fall asleep.
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8. Drink some herbal tea.
You can try natural herbs such as chamomile, valerian, passionflower, skullcap, catnip, or hops, which can be brewed into tea. Drinking a cup of chamomile tea before bed can make you feel relaxed. If you want to drink valerian tea, you can steep 2 to 3 grams daily in hot water. However, do not mix these herbs with alcohol or mood-altering medications.
9. Don't "toss and turn".
If 30 minutes have passed and you still can't fall asleep, don't lie in bed "tossing and turning". Get up and do something relaxing, such as listening to calm music, flipping through a magazine, or drinking a glass of warm milk.
10. Get a suitable bed.
A bed that is too soft can lead to poor sleeping posture, which can cause muscle stiffness or back pain. If your mattress is more than 10 years old, it's best to replace it with one that is firm enough yet comfortable.
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