What about Dry March?
Dry January is a time when some use the turning of the New Year to abstain from alcohol for a month, hoping to “undo” some of the holiday overindulgence and/or reset their habits for the coming year. We do know that abstaining from alcohol, even temporarily, can lead to significant improvement in sleep quality and overall health. If you participated in this tradition (and felt the positive effects), you may have considered extending the time.
What effect does alcohol have on sleep?
Sadly, the idea of a “nightcap” helping your sleep is a lie. Yes, alcohol is a sedative that can cause early sleep; however, it is also known to be a disruptor of sleep architecture. Meaning, it causes fragmentation of some of our most restorative stages of sleep, often REM sleep, commonly in the second half of the night (Thakkar, et al 2015). REM sleep is considered important for memory consolidation and mood regulation. There is a dose effect, so the higher the dose (the more you drink) the higher the risk in causing poor sleep. Even a small amount has been found to affect sleep quality (Pietilä, et al 2018). More chronic use is associated with worse sleep as well. So skipping the evening drink, may offer your body a chance to engage in more restorative sleep cycles.
Alcohol-Free Sleep is Associated With:
Enhanced sleep quality and a more restful night
Improved energy levels during the day
More regular sleep patterns
Reduced sleep apnea risk (alcohol relaxes throat muscles and can worsen snoring)
Improved mood
Tips for Maximizing Sleep Benefits:
Replace the Ritual - Try replacing your nightly libation. You can consider a non-alcoholic beer or dealcoholized wine. Or even a soothing tea instead.
Consider ways to make the new ritual even more enticing! Pair your new non-alcoholic drink with candles, essential oils, music or an evening bath to add to the appeal.
Create a Restful Environment: Ensure your bedroom is quiet, dark, and cool.
Limit Screen Time before bed
Establish a Routine: Keeping regular wake and bed times. Not sure how to start? First establish an ideal wake up time to help determine the best bed time.
“Consider taking a break from alcohol as an opportunity to reconnect with your body’s natural rhythms and experience the revitalizing power of quality sleep. ”
If you tried dry January and noticed the benefits, consider keeping the good times rolling! If you didn’t do Dry January, there is no reason why you can’t consider Dry March, Dry April… etc… A dry week, a couple of weeks. Do what might work best for you. Remember, even little steps can be important progress towards better health and well-being.
This is intended for informational purposes only. If you’re interested in getting help for alcohol or substance abuse, you can call the SAMHSA National hotline, a free, confidential, 24/7, 365 treatment referral and information service
1-800-662-HELP (4357)
Be Well, Sleep Well.
Caroline Okorie, MD, MPH