Have you noticed how alcohol affects you differently depending on the time of day and the situation? Even your stress levels, hydration levels and how much you ate can come into play. Well, you’re not imagining things – certain factors can exacerbate the effects of alcohol on you. That is why experts say it is important to be aware of the worst times to drink alcohol and to be aware, in general, when you decide to indulge in one or two drinks for adults.
A 2017 study published in JAMA Psychiatry found that alcohol consumption has steadily increased in the United States since the 1990s – especially for women, minorities and older adults. Not only that, but a May 2020 survey found that people started drinking even more after the coronavirus outbreak. In fact, the average person drinks a day increased by 27% compared to before the pandemic, while excessive alcohol consumption increased by 26%.
Clearly, it is time for Americans to take a long, strict look at their drinking habits – especially considering that alcohol consumption carries a number of short and long-term health risks, including hypertension, depression and immune system anxiety and certain types of cancer.
This does not mean that you cannot enjoy a glass of wine or a handmade cocktail from time to time – the secret is to be smart about how much and when you are drinking. Here are the worst times to drink alcohol, according to experts, and for healthier tips, check out our list of the 7 healthiest foods to eat now.
O Dietary guidelines for Americans defines moderate alcohol consumption as one per day for women and up to two per day for men.
“Drinking to excess is never a good idea, no matter when you’re doing it,” says Dr. Josh Ax, a certified clinical nutritionist and author of Ancient Nutrition. “Excessive alcohol consumption will affect your energy levels, brain function, cardiovascular health, mood, sleep patterns and more.”
According to the Sleep Foundation, excessive alcohol consumption – which involves drinking four or more drinks in about two hours for women or five extra drinks for men – can be especially detrimental to sleep quality. It is important to keep this in mind, as sleep deficiency can negatively affect mood, memory, cognitive performance, the immune system and the regulation of blood sugar.
Needless to say, as a general rule, it is best to enjoy a drink or two, depending on your gender and size, and then isolate yourself.
Don’t forget to read tips for choosing healthy drinks while you do this.
Sorry, day drinkers – but those Bloody Mary and Sunday Funday mimosas aren’t doing you any favors.
“Alcohol can cause sluggishness, fatigue, lack of motivation and concentration, low energy and low mood,” says Dr. Ax. “If you drink early in the day, you probably won’t have a productive and healthy day. You are also less likely to eat balanced and healthy meals, exercise and participate in stress-relieving activities.”
It is particularly important to keep this in mind if you still have work to do or any other mentally tiring task to complete on the same day. One study, which tested the cognitive skills of male medical students in the afternoon and evening, found that they did far worse on the afternoon test under the influence of alcohol compared to without, while there was little or no difference between their results in the evening, regardless of whether they drank or not. The researchers concluded that this suggests that there is a “circadian variation” in the effects of alcohol.
“If you are at a daytime event, just have a drink and enjoy it slowly,” adds Dr. Ax. “Then move on to moisturizing drinks, like lemon or sparkling water.”
Here are the side effects of quitting alcohol, according to science.
Experts say that drinking when you are bored can easily become a vicious cycle.
“If you are drinking because of boredom, you need a new hobby,” says Dr. Ax. “This is an action harmful to health and can lead to a more sedentary lifestyle, more boredom and, in turn, more drinking.”
Instead of grabbing a beer from the fridge when he has nothing to do, Dr. Ax suggests taking a walk outdoors, listening to music or cooking a healthy meal – like one of those more than 100 healthy recipes.
What is the first thing you do after a tiring day at work? If your inclination is to pour a drink, think twice.
“Some people use alcohol as a crutch when they feel stressed or anxious,” says Dr. Ax. “This is dangerous because it can lead to a vicious cycle and it will not help to relieve stress levels. In fact, it can increase anxiety, stress and the feeling of hopelessness.”
Research shows that alcohol can actually exacerbate the effects of stress. This is probably due in part to the fact that alcohol stimulates the release of stress hormones – such as cortisol, while changing the way the body perceives and responds to stress.
Result? It is much better to meditate or do breathing exercises if you need to relieve some tension and relax. Or try this 5-minute indoor workout!
Since alcohol is a sedative, you can assume that having a few drinks at night will help you get a better night’s sleep – but, apparently, the opposite is really true. According to The Sleep Foundation, although alcohol can induce feelings of relaxation and drowsiness at first, it is also related to poor sleep quality and duration. Essentially, as it causes you to fall into a deep sleep very fast, this causes an imbalance between slow wave sleep and REM sleep cycles. This, in turn, usually means more interruptions in sleep – and interruptions in REM sleep can lead to drowsiness and lack of concentration the next day.
For these reasons, The Sleep Foundation recommends avoiding alcohol for at least four hours before starting to smoke.
So, when is the ideal time to drink? According to Dr. Ax, in addition to following these guidelines, the best time to drink a glass is when you can be present and attentive. Thus, you are more likely to be aware of how much you are consuming and feel satisfied after just one.
“If there is a less harmful time to drink, it will be when you can fully enjoy the drink for its taste, perhaps as part of a healthy dinner with a loved one,” explains Dr. Ax. “Drinking alcohol once in a while – maybe a drink or two a week is ideal.”
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