AFTER a boozy festive period, many of us embark on ‘Dry January’ to give our bodies and livers a break.
Though cutting down on booze can greatly benefit your health, it might not be plain sailing at the start.
GettySwearing off alcohol might aid your health but it can also have some unintended consequences for your sleep[/caption]
A study commissioned by sleep tech firm Simba found that the first week of Dry January can test your perseverance in a number of ways, as some surprising consequences can trickle down to your sleep.
As Lisa Artis from The Sleep Charity explained: “Dry January isn’t just a commitment to an alcohol-free month and a challenge for the taste buds; it’s a roller coaster for your sleep too.
“People often use alcohol as a sleep aid because it helps them to fall asleep quite quickly – this is due to its sedative effects that induce feelings of sleepiness and being relaxed.”
“However, while many think it’s the start of a deep sleep, it is actually far more likely to prevent us getting the quality rest our bodies need.
“Alcohol consumption has been linked to poor sleep quality and quantity, as it upsets sleep patterns, encourages dehydration, and alters the blood pressure of the brain, leaving you far from fresh the next day.”
But if you’re vowing to avoid booze for a month, unfortunately you might not sleep like a baby immediately.
“For those taking on Dry January, in the short term, people may find they experience sleep difficulties – in particular, drifting off and staying asleep,” Lisa warned.
“If they don’t try to get into new good sleep habits, this could lead to insomnia. However, in the long term, sleep will improve.”
Speaking to over 1000 Brits who swore off alcohol for Dry January in the past two years, Simba found that many grappled with increased insomnia (23 per cent), vivid dreams or nightmares (20 per cent) and daytime tiredness (28 per cent) during the first days of the challenge.
Since we’re not yet halfway through January, you might still be in the thick of all the above sleep complications.
Here are all strange ways your booze-free month could be impacting your sleep as your body adjusts to the challenge – and how to combat the side effects.
1. Heightened noise sensitivity
Simba’s sleep study found that 21 per cent of Brits who attempted Dry January became more sensitive to noise during the night as they embarked on the month-long challenge
Booze can often have a dulling effect on our senses, as it depresses our nervous system.
So when you quit alcohol, your nervous system undergoes a recalibration, making outside stimuli like noise more apparent.
Lisa advised you make sure your room is dark, cool and clear of gadgets, to make “a haven for rest and relaxation, not work and play”.
“Encourage plenty of fresh air into your room during the day, then close windows and doors to minimise external sounds when you go to bed,” she went on.
“Experiment with calming playlists and white noise apps, and consider using earplugs in the first seven to 10 days of abstaining.”
2. Nighttime jitters
Nearly a quarter of respondents to Simba’s study said they wrestled with nighttime anxiety at the start of the challenge.
Stopping drinking can throw off the usual balance of chemicals in your brain, specifically impacting the neurotransmitter norepinephrine that plays a role in your body’s ‘fight or flight’ response.
One of the outcomes can be that you end up feeling more anxious than usual, because your brain is adjusting to the absence of alcohol and figuring out how to find its balance again.
Lisa suggested you establish a relaxing, alcohol-free bedtime ritual to signal to your body it’s time to unwind.
Having a hot milky drink or a herbal tea with passion flower or valerian root before bed could help calm you, the sleep specialist suggested.
You could also try some gentle stretches, like a cat-cow or the legs-up-the-wall pose, or follow a guided muscle relaxation session through a podcast or app.
Scents might also help your body relax too, according to Lisa, who recommended fragrances like cedarwood or bergamot essential oil, for their relaxing effects.
3. Night sweats
The Simba research found that 16 per cent of respondents suffered night sweats during the first week of Dry January.
Alcohol withdrawal prompts a surge in sympathetic nervous system activity, which can lead to alterations in thermoregulation – the body’s ability to maintain a stable internal temperature – and leading to night sweats.
Try staying hydrated with water and electrolytes and turn off your radiators in your bedroom to combat this unpleasant side effect, Lisa advised.
The type of sheets you use can also prevent excessive sweating by maintaining a drier sleep environment, she added, recommending pure cotton which is naturally breathable.
4. Vivid dreams and nightmares
Alcohol can suppress rapid eye movement (REM) sleep, which is the stage associated with dreams.
So when you cut down on the stuff, you might experience a rebound in vivid dreams and even nightmares.
According to Lisa, smell might influence your dreams so she recommended trying some “scent-based distraction”.
“Bergamot induces calm, happiness and dissolves anxiety, while red mandarin calms stress and combats anxiety,” she said.
“Rose, a powerful emotional healer, softens negative emotions, while vetiver provides an “off switch” for the mind, combating insomnia and mental exhaustion.
“Sandalwood can also address stress-related issues and promotes grounding. Roman chamomile is particularly soothing, helping to subdue anxiety, anger, and panic.”
5. Daytime drowsiness
Simba’s study revealed that 28 per cent of participants experienced lethargy during the day in the first week of Dry January.
Alcohol has sedative effects, so its absence can disrupt your established sleep routine and your body can struggle to adapt to this change, leading to daytime sleepiness.
According to Lisa, the way you snack can important to your energy levels throughout the day.
She recommended you choose foods like Greek yogurt with almonds or apple slices with peanut butter, which will release energy gradually and ward off sudden crashes.
It’s also important to get plenty of natural light, especially in the morning to support your circadian rhythm and signal to your body it’s daytime.
Lisa suggested you take a brief stroll outside or sip your morning coffee in the garden.
But more than anything, you should be listening to your body. If you’re feeling tired throughout the day, this might be a sign to go to bed 30 minutes earlier.
6. Trouble falling asleep
Over a third (34 per cent) of participants said they struggled to fall asleep when they first stopped drinking.
Alcohol influences neurotransmitters like gamma-aminobutyric acid (GABA), which tell your central nervous system to chill out and get ready for sleep.
As your body readjusts to the lack of booze, it can cause a brief period of imbalance in neurotransmitter activity, meaning your brain is temporarily more excitable and making it harder to shift into sleep mode.
Lisa suggested you try a warm water foot soak to soothe the jitters or apply gentle pressure to acupuncture points, like the base of the skull or the inner wrist.
A weighted blanket might also help you relax and drift off.
7. Insomnia
Simba’s research found that nearly a quarter (23 per cent) of respondents experienced increased insomnia when they first stopped drinking during January.
If you’re consistently struggling to drift off and waking up during the night, Lisa said you try adopting the Zero Gravity sleep position for some respite.
“The position involves elevating the legs and slightly reclining the upper body, resulting in a posture that simulates the sensation of weightlessness,” she said.
“Achieve the position by lying flat on your back and raising both your head and feet with pillows slightly above your heart level, so the spine is neutrally aligned.”
How long will it take for my sleep to go back to normal?
Don’t worry – the going won’t be tough the whole way through.
Over a third of participants in the Simba study found their overall sleep quality had improved after slogging through Dry January, with 36 per cent regularly waking up refreshed by the end of the month and 23 per cent waking up less during the night.
After 31 days, over a quarter (27 per cent) said they were managing to kip for seven hours most nights, the minimum recommended by the NHS.
Meanwhile, another 17 per cent reported being able to nod off within 10 minutes of hitting the hay.
As Lisa explained: “After just one week of banishing booze, most will notice they are sleeping better, and everyone should see a massive improvement in their slumber after around four weeks.”