Alcohol consumption can have a significant impact on your snoring habits. It doesn't matter if you gulp down the whole glass or just take a few sips; any amount can have an effect on your sleep quality.
So, before you head to bed tonight, consider how much alcohol you've had to drink. If you're looking to avoid snoring, it's best to abstain from drinking altogether. If you must consume alcohol, limit yourself to one or two drinks. Stop drinking earlier in the evening so that your body has time to metabolize the alcohol before you go to bed.
In this article, we'll explore the connection between alcohol and snoring in more detail.
Why Does Alcohol Make You Snore More?
Drinking alcohol near bedtime can have a significant impact on your snoring habits. When you drink alcohol, it relaxes the jaw and throat muscles, which can cause your air passages to become blocked and worsen snoring.
This blockage in the airway can cause the tissue in your throat muscles to vibrate as breathing now becomes forced – air passes through a limited space leading to alcohol-induced snoring. In addition, alcohol consumption can interfere with your sleep patterns, making it more challenging to get a good night's rest. As a result, you may be more likely to snore and develop more health problems if you drink alcohol regularly.
Also, alcohol dehydrates your body and causes a dry mouth and throat. A dry throat is more likely to vibrate when you breathe, causing you to snore louder.
According to study findings published in Otolaryngology-Head and Neck Surgery, consumption of alcohol is associated with increased severe snoring, altered sleep architecture in select groups, lower oxygen saturation, and obstructive sleep apnea.
Alcohol and REM Sleep
Alcohol is a central nervous system depressant that is commonly consumed before bed in the hopes of inducing sleep. While a night of deep sleep is certainly something we all strive for, alcohol causes low quality sleep. Snoring when drunk is a common occurrence even for non-snorers.
The consequence of alcohol-induced sleep is that your brain and body become less aware of breathing patterns and the muscle control of the mouth, which can cause increased partner complaints due to loud snoring sounds.
Although alcohol may help people fall asleep more quickly, it actually disrupts the normal sleep cycle and reduces the amount of time spent in REM sleep, the deepest stage of sleep. REM sleep is when we dream, and our eyes move rapidly. It's a crucial stage of sleep when our bodies can rest and repair. It is also essential for memory consolidation and learning.
Additionally, alcohol consumption can lead to morning grogginess and make it difficult to wake up feeling refreshed and well-rested. For these reasons, it is best to avoid drinking alcohol before bed if you are trying to stop snoring and get a good night's sleep.
Alcohol, The Circadian Rhythm, and Snoring
The human body runs on a 24-hour cycle, commonly known as the circadian rhythm. This internal clock regulates everything from hormone production to sleep patterns.
The 24-hour cycle is controlled by a "master clock" in the brain, and it helps determine when we feel sleepy or awake. Although the circadian rhythm is designed to keep us on a regular sleep schedule, it can be easily thrown off by alcohol.
Although a glass of red wine may seem like a good way to relax before bed, alcohol has a stimulating effect on regular brain activity. This can make it difficult to fall asleep, and it can also lead to restless sleep.
In addition, alcohol can interfere with the body's natural melatonin production, further disrupting the circadian rhythm. As a result, it's best to avoid alcohol before bed if you're trying to maintain a healthy sleep schedule.
How Long After Stopping Alcohol Will I Sleep Better?
Most snoring specialists and doctors suggest that you should give up alcohol for at least two weeks to see any improvement in your sleep apnea. With time, your body regains more energy and concentration. Note: If you are a regular snorer, you may not see any changes without using sleep devices or other treatments.
Snoring When Drunk? Stop Drinking Before Bed!
Overall, snoring and alcohol consumption are related in the way that alcohol can make your body more prone to snoring through muscle relaxation and deeper sleep.
While it may be challenging to give up your nightcap, there are certainly benefits to limiting alcohol consumption before bedtime. Instead, incorporate more natural relaxation techniques like breathing exercises, yoga, or best sleep positions in your sleep routine in order to prepare your body and mind for rest.
How Do You Stop Snoring When Drunk?
The only sure way to prevent drunk snoring is to stop taking alcohol before bed altogether. Instead, try some of the earlier above recommendations to try and relax before sleep.
If you have already taken a couple of glasses, here are a few things you can try to reduce the intensity of your snoring or prevent it altogether.
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Sleep on your side.
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Stay hydrated by drinking plenty of water.
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Use mouth guards and mouthpieces.
Bottom Line
If your partner complains about your snoring even after you stop drinking, it's best to see a doctor for a sleep test. There are many potential causes of snoring, and alcohol is just one of them. If you're struggling to stop snoring, there are many effective treatments for snoring and sleep apnea available.
Don't hesitate to speak with your doctor about your options. If you want to learn about how to stop snoring after drinking alcohol, visit our home page.
