For many of us, going out and drinking at the end of a long week can be a fun way to unwind and release any built up tension before this weekend. Unfortunately, this isn't great for your sleep and can disrupt your sleep patterns, leaving you feeling groggy and low on energy the next day. While there's no way to completely avoid the negative effects that alcohol has on sleep, there are simple strategies to improve your chances of getting a good night's sleep after a night of partying and drinking. Read on as we explore effective techniques to help you sleep better and recover more effectively.
Hydration is key.
Alcohol is a diuretic, which means that increases urine production, leading to dehydration. Dehydration worsens the symptoms of a hangover and also contribute to poor sleep. Drinking plenty of water before, during, and after consuming alcohol is the best way to reduce the intensity of a hangover, so you can sleep more soundly and feel more refreshed the day after.
Limit caffeine intake.
After a night of partying, you may be tempted to rely on caffeine to combat fatigue. While it may offer a temporary energy boost, consuming caffeine late in the day can disrupt your sleep schedule. Try to avoid coffee, energy drinks, and other caffeinated beverages at least six hours before bedtime to promote better sleep.
Try some Vitamin B
Alcohol in general can reduce or even inhibit certain B vitamins, resulting in fatigue and tiredness. This is why B Complex vitamins are often supplemented to prevent hangovers. Here are a few varieties worth trying
- Vitamin B1 (Theanine)
- Vitamin B2 (riboflavin)
- B3 (niacin)
- B6 (pyridoxine)
- B7 (biotin)
- B9 (folate)
- B12 (cobalamin)
Establish a wind-down routine after getting home.
Creating a relaxing routine before bed is a powerful way tell your body that it's time to sleep, especially after a night out. Try taking an extra 20-30 minutes after getting back home to wind down - a warm bath, a cup of tea, some deep breathing can prepare your mind and body for a restful night's sleep.
If you feel particularly upbeat after coming home, you can also try adding a few drops of all-natural Valerian extract to a glass of water or some tea. We love these Sleep Drops by Gûrhu.
Avoid electronic devices.
The blue light emitted by smartphones, tablets, and laptops can interfere with your body's production of melatonin, or your sleep hormone. While it can be tempting to stay awake scrolling social media or going through the night's photos, try unplugging one hour before bedtime. Consider using night mode or installing apps that filter blue light to minimise its impact on your sleep quality.
Create a sleep-friendly environment.
Sleeping in a cool, dark, and quiet room will maximize your chances for a good night's sleep. Use blackout curtains or an eye mask to block out external light, and consider using earplugs or white noise machines to minimize disruptive sounds. Investing in a comfortable mattress, pillows, and bedding can also significantly enhance your sleep experience.
While it's tempting to indulge after a long week, cutting off before that one drink too many can make all the difference. Drinking in moderation allows your body to process the alcohol more efficiently, reducing its impact on your sleep patterns and minimising the likelihood of a hangover.
Allow time for recovery.
After a night of partying, give your body time to recover and catch up on sleep. If possible, avoid scheduling early morning commitments or strenuous activities the day after drinking alcohol. Allow yourself ample time to sleep in and rest, which can help your body restore its energy levels and promote better sleep quality.
Stick to a consistent sleep schedule.
Maintaining a regular sleep routine is vital for good sleep hygiene. Try going out earlier to allow yourself a weekend bedtime within 1-2 hours. of your normal bedtime. Your body and your sleep clock will thank you for the consistency, which enhances your overall quality of your sleep.