If You Want Quality Sleep, Do These Two Things

Originally published on Medium.com

Small tricks to help you cut down on coffee and alcohol

In our society, stimulants such as caffeine and alcohol are widely consumed.

Most people can only get out of bed once they smell nutty aromas drifting throughout the house.

You grab your favourite mug and indulge in the hot liquid before speaking your first words to your spouse or family.

If you are on the run, you might pick up an expresso on your way to work.

After the day, you head to the local bar for cocktails to unwind; only planning to have one is what you like to tell yourself, but you usually have two or more.

Suddenly, it's time to sleep, and you lie in bed, overthinking.

When you do finally fall asleep, you might find yourself jolting and waking up wide awake.

Insomnia has kicked in, and for the next few hours, you stress out, toss and turn, which leads you to grab a sleeping aid such as melatonin, but it doesn't always work because you've become dependent on it.

Only to wake up the next day feeling exhausted and starting the cycle again.

How coffee affects you

A few cups of coffee daily can lead to too much caffeine consumption. Caffeine stimulates the nervous system, alerting you and generating motivation.

However, if you have become dependent on it, you will require a caffeine fix because it is highly addictive.

A cup of coffee a day keeps your cortisol hormone at a high level — also known as the “death hormone”

The adrenal glands release cortisol, the stress hormone; when they release too much cortisol, they tend to burn out, causing health issues and even becoming underactive.

Since our adrenal glands are involved in our response to stress, it's essential to ensure they are working correctly; some noticeable signs of underactive adrenals are insomnia, fatigue, and depression.

Coffee consumption every day could cause dehydration since one cup requires two cups of water. If you drink three cups daily, you must consume six cups of water to keep your cells balanced and hydrated.

Regular coffee drinking depletes nutrients such as B and C vitamins, magnesium, calcium, iron, and more.

Since coffee can suppress your appetite, if you skip breakfast or meals throughout the day, you will lack nutrients, affecting your overall sleep.

How alcohol affects you

It is common for people to consume alcohol in the evenings to unwind after a long day at work because alcohol acts as a natural sedative, so you feel relaxed.

Depending on your consumption, sex and size, excessive daily drinking can cause sleep deprivation.

Although alcohol may help you fall asleep faster, it ultimately leads to destructive sleeping patterns such as fragmented sleep and frequent waking because it's a slow process for the liver to metabolize the alcohol.

According to a study, after three consecutive days of drinking two to three drinks a night, you can develop a tolerance to the sedative, which is why moderation is essential.

Alcohol can interfere with the REM sleep phase, the period when you are deep asleep. It's crucial to experience REM so that the body can heal properly. If you don't receive adequate sleep, disease can manifest, adding to the stress in your life.

How to cut down on coffee and alcohol

Believe it or not, most people drink over two cups of coffee daily. Try measuring your coffee cup to see how much liquid it holds. You will be surprised.

• During the first week, begin to slowly remove coffee and alcohol. If you are highly dependent on it, you don't want to completely remove it because of withdrawal symptoms such as headaches or irritability. Each week, remove a little more.

• Use coffee substitutes such as chicory root. They provide the body with probiotics, minerals, and vitamins that will help heal your gut from years of coffee and alcohol. Chicory root has the same bitterness and nutty aromas as coffee, making it an excellent substitute.

• Switch to non-alcoholic wines or beers throughout the week to break up the drinking cycle and pour them into your favourite glass.

Sometimes, it's the attachment to coffee and alcohol that can keep us hooked on the stimulants—having to have it to function in the morning or having it late at night so that you can fall asleep.

Try journaling your thoughts on why you need both stimulants. By understanding your attachment, you may be able to kick the habits and enjoy both coffee and alcohol in moderation.

Further thoughts

If you've been having sleep problems for years, it might be time to look at what you incorporate into your diet and eliminate what isn't working.

Stimulants such as coffee and alcohol are quick fixes but ultimately will destroy your organs, such as your adrenals if you are over-consuming.

When the body isn't living in a state of homeostasis, sleep deprivation can occur, and disease will manifest.

After I cut back on coffee and alcohol, my body became balanced again because I could absorb my nutrients properly; my sleeping patterns have also become consistent.

I spent years in the coffee and alcohol cycle and had no idea how much it affected my sleeping patterns until I decided to clean up my diet and stay disciplined with my health.

Even though it will take discipline, when you sleep well, you feel much better.

Disclaimer: This article is for educational purposes only and does not replace the advice of a doctor if you're struggling with addiction.