Alcohol and the Holidays.

And why do I wake up in the middle of the night after drinking?

For many people, all the celebrating, parties, and family gatherings around the holidays, means an increased consumption of alcohol.  And for most, this leads to a deterioration in their quality of sleep.  And this dynamic gets worse the older you get.  Why?   

There are two neurotransmitters in the body that have opposing actions and have a diurnal rhythm, GABA and glutamate.  GABA is calming and usually increases prior to bed and remains elevated during the night.  Glutamate is excitatory and is usually elevated during the day.  Drinking alcohol has a direct impact on GABA. Alcohol mimics GABA and binds to its receptors.  It naturally inhibits Glutamate.  This can lead to a calmness during and after drinking and make it easy to fall asleep.  But this surge is only for a relatively short period of time.  When it wears off, there is a resurgence of the body's normal GABA/Glutamate state.  This is in strong contrast to the previous state of relaxation.  The sudden increase in Glutamate, often causes one to wake up.  This dynamic usually worsens with age.  Taking 1000mg of the amino acid Taurine at bedtime helps curb alcohol-impaired sleep.  Drinking earlier in the day and avoiding late evening alcohol will also help. 

Alcohol also negatively affects detoxification.  If you are drinking alcohol regularly, I recommend supporting your detoxification pathways.  Nrf2 activation is one way to do that.  Nrf2

Not all alcohols are created equal. 

Wine is one of the top 3 most heavily sprayed crops and I therefore recommend prioritizing organic.  It is also high in sugar, with rose often having the highest amount due to its typical sweet nature. 

Beer has the highest content of uric acid of any alcohol.  Beer also contains Brewer’s yeast, which has another dose of uric acid.  Uric acid is the number one driver of metabolic syndrome.  See my previous blog on Uric Acid

Hard alcohol doesn’t contain the same pitfalls found in wine or beer.  However, it is often combined with mixers that are processed and high in sugar or high fructose corn syrup.  Try to stick with simple and natural preparations, such as a splash of spritzer or lime. 

Moderation with alcohol is always best.  And, keeping some of the above principles in mind, allows for better sleep and healthier choices, while still allowing you to imbibe while celebrating.