Drinking Alcohol Affects Snoring – Completely Disrupts Your Sleep Patterns

3 min read
3 min read

Drinking Alcohol Affects Snoring

Drinking Alcohol Affects Snoring – Alcohol equals more snores.  No doubt about it even if you cannot notice it yourself (how can you anyway?) and if you drink more, you will be snoring more.

Alcoholic beverages may induce drowsiness, and you think you will be merrily on your way to dreamland, but it’s not a friend to a restful sleep. Alcohol actually worsens your snoring and can impede breathing. So what’s the deal? And how does alcohol affect snoring?

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Drinking Alcohol Affects Snoring – Alcohol Is A Sedative

Alcohol is a sedative which can induce drowsiness and relax your body as well as your mind. However, it will also affect your muscles, some of which controls your respiratory system.

After a night of imbibing, the sedative quality fo alcohol will relax the jaws and the muscles of the throat which collapses your airway. The muscles collapsing with restrict the airflow and make you snore. If you are already a snorer, it will worsen your snoring.

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Drinking Alcohol Affects Snoring – Alcohol Causes Mild Apena

It doesn’t just stop there. Your blocked airways can lead to a sleeping disorder called apnea, a sleep-related condition that causes you to stop breathing while you sleep. Sounds scary, right?

Your brain kicks the system when you stop breathing and orders your body to respond and kickstarts the respiratory mechanism. Often, this renewed breathing is accompanied by a snoring sound or a loud gasp. Compare it to a car that stalled, and you are turning your key to start the engine, and the engine makes a chugging sound. That’s you snoring.

However, apnea induced by alcohol is different from chronic apnea. Chronic apnea can be a symptom of a more severe condition or can lead to a bigger breathing problem.

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Drinking Alcohol Affects Snoring – Alcohol Dehydrates Your Body

Another reason why alcohol worsens snoring is that it causes dehydration. Alcohol will dry your mouth, tongue, and throat muscles. The air will rattle through the dry membranes of the throat, and that dryness will make your snores sound louder.


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Alcohol Disrupts Your Sleep Patterns

If you think alcohol is done messing with your body, hold your horses. It’s still about to do more. When alcohol passes through the digestive system and goes into your bloodstream, it will go to your brain where it will wreck your sleep cycle.

We spend less time in deep sleep or non-REM sleep which is when our body repairs itself and restores our health. Alcohol also interferes with our REM sleep which is important in cognition and logic. We will also tend to wake up earlier than what our body needs. This is why we feel more fatigued and stressed after a night of drinking.

Combine this with snoring and the alcohol-induced mild apnea, and you can imagine the state of your body in the morning after.

Avoiding Alcohol-Induced Snoring

If you cannot avoid drinking alcohol, then snores will remain. The best way is to avoid imbibing and improve two things in your life: the quality of your sleep and chronic snoring.

If you still prefer to drink alcohol, then be ready to live with snores and some form of sleep disruption.

Also, you can try several of these tips to mitigate the harmful effects of alcohol on your sleep;

  1. Try to drink earlier in the evening and take your last drink at least 3 hours before your bedtime.
  2. Take your alcohol with food to help your body absorb the alcohol
  3. Try to limit your drinking to 2 glasses a day.
  4. Choose drinks with lower alcohol content.
  5. Sleep on your side and use an anti-snore mouthpiece.

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Improve Your Sleep Quality By Relaxing Before Bed

To help you relax and relieve stress, try a warm bath, do breathing exercises or guided meditation. Try reading a boring book or use essential oils to help you. Remember that using alcohol to help you fall asleep is one major factor that makes people fall into alcoholism.

Be kind to yourself. Enjoy the party, but enjoy more restful nights.

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Meet Our Review Board

Each week our team researches, writes and collaborates with industry leaders to bring you simple easy-to-read sleep information.

David Bridge

Sleep Coach

Siddhesh Tiwatne

Sleep Coach

Authored by health experts and journalists

Fact checked and science-backed

Medically reviewed by physicians

Meet Our Review Board

Each week our team researches, writes and collaborates with industry leaders to bring you simple easy-to-read sleep information.

David Bridge

Sleep Coach

Siddhesh Tiwatne

Sleep Coach

Authored by health experts and journalists

Fact checked and science-backed

Medically reviewed by physicians