😴 Why You May Think That Alcohol Helps You Sleep

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Why You May Think That Alcohol Helps You Sleep

It's a common belief that a nightcap might help you drift off to sleep faster, but the truth about alcohol's effect on your sleep is more complex and less beneficial than many think.

Alcohol acts as a sedative, so it's not surprising that it can make you feel sleepy. Consuming alcoholic beverages can decrease the time it takes to fall asleep, providing an initial period of deep sleep that might seem like an improvement over tossing and turning.

However, this initial benefit is misleading. As the night progresses, alcohol's impact shifts dramatically. It reduces REM sleep, which is the stage of sleep crucial for memory consolidation and emotional processing. Less REM sleep means you're likely to wake up feeling less refreshed and mentally sharp.

Moreover, as your body metabolizes the alcohol during the night, it can lead to increased wakefulness and a disrupted sleep pattern. You might find yourself waking up multiple times throughout the night, particularly in the second half of your sleep cycle when the body has mostly processed the alcohol.

Alcohol is a diuretic, meaning it leads to increased urination and can cause dehydration. Both of these effects are likely to disrupt your sleep, either by needing to use the bathroom or through uncomfortable dryness and thirst.

While alcohol can help you fall asleep faster, the overall quality of your sleep takes a hit. The disrupted sleep patterns decreased REM sleep, and frequent awakenings contribute to less restorative sleep, which takes away all the benefits of falling asleep faster.

How Many Rest Days Are Necessary?

One of the most commonly asked questions we get is about rest days. It is important to know that a rest day can either be passive, which means you don't engage in any physical activity, or active, which means you engage in low-intensity activities like walking, biking, or stretching.

Why rest days?

• Injury Prevention: Adequate rest helps prevent overuse injuries, which are common when the body doesn’t get enough time to recover.

• Enhanced Performance: Recovery periods allow muscles to repair and grow stronger, enhancing your overall fitness performance.

• Mental Reset: Regular breaks can also prevent mental burnout, helping you stay motivated and focused on your fitness goals.

So, how many rest days should you take?

Beginners: If you're new to working out, aim for 2 rest days, spacing rest days apart rather than taking them consecutively. This schedule helps your body adapt gradually. If you experience muscle soreness, which is common as you start a new routine, consider taking an extra rest day, making it three per week until your body adjusts.

Intermediate and Advanced: For those with more experience or higher-intensity workouts, one rest day per week is generally sufficient. However, listen to your body—if you're feeling particularly worn out or notice that your muscles haven't fully recovered, it's wise to take an additional rest day.

Form VS Heavy Weights - What’s More Important

Lifting heavier weights is often seen as a fast track to muscle growth, but not if it sacrifices good form. Proper form is crucial for targeting the right muscle groups effectively and safely. Incorrect technique can lead to injuries, which not only hinder your progress but can also cause long-term health issues.

Always prioritize form over the amount of weight you lift. Quality movements ensure safety and better muscle activation, leading to more sustainable progress. Remember, lifting correctly is more beneficial than lifting heavy with poor form.

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Publisher: Ryan Engel

Editor: Michael Pender

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