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Edition 11 - March 2005

Sleep problems? Don't take them lying down

Lofty Jones has a mate that once said to him "I'll drink a half bottle of Scotch and just wait for it to hit me. I feel it kicking in and I jump into bed and hopefully, it'll send me off into dreamland".

Trouble is, just as Lofty's mate gets off to dreamland, he probably often wakes up dry-mouthed and needing to go to the loo.

Alcohol can also cause night sweats and lots more snoring. Lofty thought this is probably not so great for his mate's wife. Or perhaps his mate has already been banished to the spare room?

Beneficial sleep is unlikely with alcohol

We know that the enzymes in a glass of warm milk help you sleep. Alcohol, on the other hand, simply knocks you out, and you're unlikely to get a beneficial sleep. After two to four hours you may wake up and then have difficulty getting back to sleep. And that's just the beginning. Add the night sweats, dehydration and loo trips, and you start to get the picture.

Sleep and your health

We all know that a good night's sleep is essential for health and well-being. Studies show links between poor sleep and health problems such as obesity and high blood pressure, moodiness, decreased productivity, and safety issues in the home, on the job, and on the road. With so much at risk, you may like to think about an alternative to that nightcap - particularly if it follows pre-dinner beers and a bottle of wine with dinner.

10 hints for a better night's sleep

Lofty went back to see his mate recently, and told him about some hints for a better night's sleep that are available on the The Right Mix: Your Health and Alcohol website. These include:

1. Don't use alcohol - try warm milk or drinks like Horlicks
2. Only go to bed when you are tired
3. If reading helps you get to sleep, keep it to a maximum of 20 minutes
4. Can't get to sleep? Try relaxation exercises, or get up and do something else
5. Hunger can keep you awake - a light snack before bed can help
6. Avoid coffee and cigarettes before bed
7. Don't save your 'think time' for bed - make a list and look at it in the morning
8. Get into a sleep routine. Get up at the same time every day, even on weekends
9. Don't nap during the day
10. Exercise every day

Next Edition

In the next edition we'll look at alcohol use and depression...

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Next Edition

In the next edition we’ll give you a wake up call on sleep and alcohol.

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The Right Mix team

Edition 10 - December 2004
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Edition 8 - June 2004
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