Most people believe that drinking coffee before going to bed can deteriorate sleep. A much less known fact is that drinking alcohol and smoking actually provoke the same effect, and often to a greater degree. This is why medical specialists tend to advise giving up those habits to their patients suffering from a variety of health conditions. The purpose is to improve quality and the amount of sleep thus helping the body to accumulate the defenses it currently needs.
What Science Says
Many may argue by saying that smoking a couple of cigarettes or drinking some alcohol in the evening can make you drowsy and leads to enhancement problems: https://countrypill.com/neosize-xl. The impression is deceptive though. According to the Sleep journal, tobacco and alcohol should be avoided at least four hours prior to going to bed. The recommendation is not so strong when it comes to taking a cup of coffee. People adhering to this advice within a topical study tended to sleep more and better than their reference-group counterparts.
The findings were obtained during a study focusing on evening consumption of nicotine, coffee and alcohol. The research group comprised experts in medicine and multiple adjacent areas from a number of reputable American universities and R&D institutes, so you can hardly call their findings in question. Almost 800 patients, only African-Americans, were monitored over a period of about 5,000 days. Their sleep data were derived by sensors embedded into a kind of wristwatch.
How Alcohol and Tobacco Affect Your Sleep
According to the researchers, receiving some nicotine or alcohol in the evening, less than four hours before going to bed, had a significant effect on sleep irrespective of such factors as gender, age, being under stress etc.
Patients with insomnia were found to be the most vulnerable category in terms of nicotine effects. Their sleep duration dropped by 40 minutes on the average. The effect existed, no matter what type of consumption was used – smoking, vaping and so on.
The work was special because only African Americans were monitored. This category of people is known to have poorer sleep patterns than white Americans. They also abuse alcohol and smoking more often, so improving their lifestyle and understanding what it actually depends upon are of primary importance. In this respect, the findings provide a scientifically proven support for the existing practice when doctors recommend their patients giving up unhealthy habits to boost recovery. The recommendation is applicable to a wide range of health problems, not just those directly related to insomnia and sleep disorders.
To debunk a popular misconception, the researchers emphasize on a rather little role that drinking coffee in the evening may play as a sleep deterioration factor. Only a weak correlation was established based on the data collected.
Sometimes, people do look for a way to keep their productivity during late hours. The discussed study provides them with a sound, scientifically proven remedy: a glass of wine and a couple of cigarettes can help you keep up for a longer time to complete what you have to do.