Avoid Alcohol Before Napping During Flights for Better Health and Sleep
Considering a glass of wine and a nap on your next flight? Discover why experts warn against this combination due to its negative impact on your health and sleep quality.
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The “fasten seat belt” sign is off, and it's time for a nap on your flight. Grab your neck pillow, eye mask, and a glass of wine to ensure you are well-rested when you land.
According to new research, that tactic may not be a good idea. Airplanes flying at altitudes around 8,000 feet (2,438 meters) have lower air pressure and oxygen levels, which is known as hypobaric conditions. When alcohol consumption and lack of sleep are added to the mix, a person is more likely to experience a significant drop in oxygen saturation in their blood. This study was published in the journal Thorax on Monday.
"Dr. Eva-Maria Elmenhorst, the lead study author, who is the deputy of the department of sleep and human factors and leader of the Working Group on Performance and Sleep at the DLR Institute of Aerospace Medicine in Cologne, Germany, strongly advises against consuming alcohol while on board airplanes."
A man with insomnia looks at the clock at dawn from the bed with concern. Lifestyle concept
A man with insomnia looks at the clock at dawn from the bed with concern. Lifestyle concept
Cavan Images/Getty Images/File
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Researchers conducted a study by simulating an airplane cabin environment to investigate the effects of alcohol on sleep. They had 48 healthy adults sleep for four hours on two separate nights - one without alcohol and one after consuming the equivalent of two glasses of wine or cans of beer.
The study found that on the nights when participants had alcohol, there was a decrease in oxygen levels and an increase in heart rate.
Experts warn that drinking alcohol while sleeping in low air pressure conditions can put a significant burden on the heart and worsen symptoms in patients with heart or lung issues. This finding highlights the importance of further research on the connection between sleep, air travel, and alcohol consumption.
Dr. Andrew Freeman, a cardiologist at National Jewish Health in Denver, emphasized the need for more studies to explore the complex interplay between sleep, flying, and alcohol. As the director of cardiovascular prevention and wellness, he stresses the significance of understanding how these factors can impact our health.
Alcohol may help some people fall asleep on a plane, but it actually leads to poor quality sleep.
The study authors not only gathered information on heart strain but also examined the quality of sleep among participants, which was found to be lacking.
According to the study, individuals in the airplane conditions who consumed alcohol had a shorter duration of time in REM sleep, a stage crucial for memory consolidation and brain recovery.
The finding isn’t surprising, according to Freeman. He mentioned that although alcohol can help you fall asleep, the quality of sleep is not as good as when you are sober.
Freeman pointed out that many people have noticed that heavy drinking can worsen snoring and sleep apnea.
The amount of sleep can also be affected by alcohol, according to Dr. Shalini Paruthi, who is the co-director of the Sleep Medicine and Research Center at St. Luke’s Hospital in Chesterfield, Missouri.
Drinking alcohol tends to result in more interrupted sleep, causing people to wake up more frequently during the night and not sleep as long, explained Paruthi, who is a spokesperson for the American Academy of Sleep Medicine. She was not part of the study.
"It's common for people to only consider the immediate benefit of falling asleep faster when using alcohol, but they often overlook its other effects," she explained.
Freeman warned against combining sleep aids with alcohol, as both are depressants and can enhance their sedative effects when used together.
It's a major issue when people mix sleeping pills with alcohol, leading to medical emergencies. It's important to rest before reaching your destination.
Try to align your flights with your natural body cycles, Freeman suggests. This could mean selecting a flight that matches your sleep schedule, allowing you to either arrive and continue resting or arrive and begin your day.
Avoid creating those sleep and wake cycles with too many stimulants such as coffee or energy drinks and depressants like alcohol, he added.
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Young African woman lying fast asleep in her comfortable bed at home in the early morning
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Next, make sure to stay hydrated while flying. The air in airplanes tends to be dry, and many people forget to drink enough water, according to Freeman. He suggests that the best beverage to have is water.
When it comes to food available at airports and on airplanes, it often tends to be high in salt, grease, and processed ingredients. Freeman advises either bringing your own food or looking for airport options that are healthier, such as plant-based and lighter choices.
Exercise can also improve your sleep quality, so he recommends taking the stairs or walking instead of using elevators and moving sidewalks. On long flights, it's important to stand up and move around to keep active, according to Freeman.
Furthermore, he mentioned that there is plenty of evidence showing that the blue light from screens can disrupt our sleep patterns.
Consider investing in noise-canceling headphones if you want to catch some sleep on a plane. It might also be helpful to avoid using screens, especially during takeoff.
According to Freeman, maintaining your healthy habits while flying can be a challenge. However, making the effort to do so can ensure you feel refreshed and ready for your travel adventures.
Editor's P/S:
This article highlights the risks associated with alcohol consumption during air travel, particularly in combination with lower oxygen levels due to high altitudes. The study suggests that individuals should avoid alcohol on flights to prevent potential health risks, including decreased oxygen saturation and heart strain. Additionally, alcohol can hinder sleep quality, reducing essential REM sleep for memory consolidation and brain recovery.
In addition to the health risks outlined in the article, it is worth noting that alcohol can also affect cognitive function and reaction time. Impaired judgment and coordination due to alcohol consumption can pose risks in situations where quick responses are critical, such as in the event of an emergency. Therefore, abstaining from alcohol on flights not only benefits sleep quality but also promotes overall safety and well-being during air travel.
