Vol.30 A “triple espresso” at 3 a.m.
In my last email, I shared that even one glass of wine can ruin sleep by increasing slow-wave sleep (deep sleep) while blocking REM sleep.
If REM sleep is most associated with emotional and mental restoration, deep sleep is when physical restoration happens. During this stage, your cardiovascular system rests and recovers, growth hormone is released, and brain waves slow to delta waves, which are linked to healing and repair.
If you’re anything like me, you might wonder: Well, if I lose some REM but get more deep sleep, isn’t that at least a good trade?
Unfortunately, the answer is no.
When your system is flooded with a depressant like alcohol, your body produces counter-chemicals to restore balance — in this case, cortisol and adrenaline.
That means instead of rest and recovery, your body is secretly brewing a “triple espresso” overnight to offset alcohol’s sedative effects.
If you’ve ever woken up at 3 a.m. after a heavy (or even not-so-heavy) night of drinking — heart pounding, mind racing — that’s the “triple espresso” at work.
Here’s the truth: sedation is not the same as rest.
The good news? Your body is remarkably good at healing and adapting. Once you begin skipping the nightcaps, your sleep quality can be restored.
And that’s exactly what we’ll cover in the next deep dive: how to restore your sleep — and 5 tips to get through your first nightcap-free week.
More soon,
Jeanette
