Drinks that are ruining your quality sleep as expert shares top tips to avoid it in summer

The late-night sun and cozy temperatures see a spike in drinking across the UK every summer, but Brits could be sacrificing their sleep for their tipple. While it’s not surprising that a full night out will impact a person’s sleep, Drinkaware revealed the effects extend a lot further than many realise.

The Alcohol advisory noted that just a few, regular drinks can disrupt a person’s sleep cycle as having alcohol in your system leads to less time in the Rapid Eye Movement stage of sleep which is where the body truly rests and recovers. Some studies have even found that better levels of quality REM sleep are linked to better mental health.

Additionally, alcohol’s diuretic properties can leave tired Brits being woken by their bladder before they’ve fully rested or even leave them dehydrated which also contributes to poor sleep quality. Drinkaware also connects drinking to snoring and sleep apnoea as the intoxicating beverages are muscle relaxers which can lead to narrowed airways during sleep.

It doesn’t take full sobriety to make a major difference in one’s sleep cycle as the advisory website noted it takes the body an hour to process one unit of alcohol, although this can vary from person to person. Giving the body time to process the alcohol before going to bed can improve sleep quality slightly.

For those wanting to steer clear of alcohol entirely, it can seem to be a daunting task during the festival and party-filled summer months. Co-founder and CEO of Sabino Recovery Thomas Isbell shared five tips to stay sober under the hot sun.

Keep reasons visible

There are a vast variety of reasons people choose to go sober, and Thomas advised that keeping this reason visible during moments of temptation can help break the hypnotic draw of alcohol. For example, keeping a photo of the reason as your phone wallpaper or in your wallet.

Buddy up

Thomas recommended joining up with another sober person at events that might be difficult to steer clear of alcohol. Particularly he noted a sober buddy should be someone “you can talk to when things get difficult, and they will help you keep in check”.

While it’s not always possible to have a close friend by your side at every event, there are Facebook groups aimed at linking up sober buddies. Or simply having helplines saved on your phone with easy access to can help in a moment of near relapse.

Find dopamine

Everyone has different reasons for enjoying alcohol, but finding that enjoyment and dopamine drive in healthier alternatives is possible. Things like exercise, meditation and a nutritious diet can help a person keep their dopamine levels up so they avoid looking for artificial sources.

Embarrassment and fun

Thomas advised: “Many of us feel embarrassed over doing something like dancing in public, but in order to remain sober you must jump the hurdle and become okay with doing things you have deemed humiliating in public. Practicing mindfulness ahead of a trip can set you up and then engaging, little by little, in the ‘embarrassing’ behavior can slowly but surely get you feeling more confident.”

Be aware before you head out

Researching areas and venues, and importantly whether they have alcohol-free options and where they might be located, can help start you on the right path before you even leave the house. This can be finding maps of festivals, talking to hosts or researching venues online and flagging that you’re alcohol-free beforehand can help them provide for you.