On average, adults tend to sleep between 7 ½ & 8 hours
per evening. While the exact functionality of sleep is unknown, most evidence
points towards the idea that a lack of it can result in a variety of
consequences, including breathing impairments, depression, and heart disease.
In addiction, daytime exhaustion due to lack of rest is often attributed to
impaired occupational and social function, memory deficits, and automobile
accidents.
The consumption of alcohol has been seen to cause sleep
disorders by way of disrupting the duration and sequence of the various sleep
states and altering the amount of total sleep time.
Non-Alcoholic
Following the initial stimulation post consumption, alcohol
ingested around bedtime may work to decrease the amount of time necessary to
fall asleep. Due to its sedating effects, many individuals suffering from
insomnia use alcohol as a way to ensure a quick and easy transition into
dreamland. Unfortunately, studies show that the alcohol consumed within the
last hour before sleep may actually serve in disrupting the end half of the
sleep cycle. As such, those who utilize alcohol as a sleep tool may often
experience fits of daytime sleepiness and fatigue.
Alcoholic
Sleep disturbances that are attributed to alcoholism include
frequent awakenings, a decrease in sleep quality, and a prolonged pre-sleep
period. Hasty consumption reductions in alcoholics may result in alcohol
withdrawal syndrome, including insomnia and fragmented sleeping patterns.
Recovery
Aside from minor improvements following the initial
withdrawal period, sleep patterns in recovering alcoholics run the risk of
never returning to normal. Studies show even abstinent alcoholics to suffer
from poor sleep quality, with increased sleep fragmentation and decreased SWS.
Ipso facto; relapse in severe alcoholics may result in increased SWS and
decrease sleep fragmentation. Though this improvement may work to promote
relapse to a small extent; in time, sleep disruption will once again rear its
ugly little head.
I've had my fair share of drink in my days but it's just not what it was. People take it to the next level and get out of hand.
ReplyDeleteLike many people, at the start of the year, I made a resolution to decrease my alcohol intake.
DeleteDrink Less in Seven Days by Georgia Foster has really helped me stick to this resolution. Georgia is a clinical hypnotherapist and alongside the written version of the book, there are also 4 "Hypnosis Hub" recordings that readers are encouraged to access to help them with the program.
One of the great things about Drink Less in Seven Days is that Georgia (and I"m going to call her Georgia because she kind of feels like a friend) is totally non-judgemental about how much you drink, why you drink, why you feel you drink too much etc. I feel that this is an area where people carry a lot of shame and negative feelings and to have someone who approaches an emotional issue like this with absolute objectivity is helpful in driving the desired behaviours. She's on your side!
There are two main parts to Drink Less in Seven Days. The first is how your amygdala (the part of your brain that deals with emotions and fear/stress responses) can actually work against your efforts to quit or reduce your drinking. It shows you how to move your decision to drink away from this very instinctive part of your brain to your prefrontal cortex which is the part of your brain that is more concerned with considered decision-making.
I found this part of the book fascinating, particularly the parts where she spoke about silencing your inner critic.
However, it was the second part of the book, where Georgia broke down different personality types. what triggers them to drink and how to circumvent these triggers that I found most useful. (Also fascinating, if like me you love a good theory of behaviour and the ability to proclaim "Yes!!!! That's me!"). Because it makes total sense right? If you drink out of social anxiety (which is me a little bit) your methods to success will likely be different to someone who drinks because everyone around you is (also me a little bit).
The biggest take away for me was starting to understand what triggers my wanting to drink and learning alternative strategies should I decide not to. I think a really important thing about Drink Less in Seven Days is that it is NOT about quitting drinking altogether. It is about cutting down to a level that you are comfortable with, whatever that is for you. And this feels more manageable than quitting altogether.
The cru of this type of book though is does it work?
So here's the real deal. I started this program in January. It's now March and I can count the times I have drunk alcohol on one hand. During this time I have been to pubs, bars and restaurants, entertained at home and been entertained at other people's homes so it's not like I have been hiding myself away. I have been around alcohol and people drinking as much as I ever was.
Will I drink again? Almost definitely. For me, this experiment was never about giving up altogether. And I have far too much fun making cocktails for this to give it up completely! However, I feel that moving forward I will be able to drink in a more mindful considered way.
Thank you to Georgia Foster for a thoroughly fascinating book that does exactly what it says on the cover!
Here's a link to The 7 Days To Drink Less Online Alcohol Reduction Program.
John
Finding the right drug and Alcohol Rehabilitation center can be time consuming and exhausting to say the least. It may take long hours online or on the phone speaking with professionals.
ReplyDeleteNice blog .... I read all post, I like it. Thanks web master
ReplyDeleteWhat are the effects of alcohol consumption