For many people, October marks a time to refresh their goals, and this can lead to numerous benefits for your sleep
As we wave goodbye to summer and the annual party season looms, it can be tempting to give into temptation and throw those health goals out the window. But initiatives like Stoptober and Sober October can provide the motivation you need to stay on track.
Designed to help people stop smoking and avoid alcohol respectively, Stoptober and Sober October are two separate campaigns that have been helping people improve their health for years – dedicating 31 days to better health habits.
Taking part in these initiatives can have significant benefits for many aspects of your health and wellbeing, yet one area that often isn’t discussed is sleep. We’re going to take a closer look at these how kicking habits like smoking and drinking can improve your sleep health in the long run.
Stoptober: quitting smoking and improving sleep
Stoptober is an annual campaign designed to give smokers the push they need to give up the habit for good. Participants are challenged to go 28 days without smoking, and research into the campaign has found that, if you succeed in holding out for this long, you’re five times more likely to quit for good.
Smoking cessation has obvious benefits to the body in terms of cardiovascular health and cancer prevention. But smoking also influences sleep quality and can be a barrier to all the benefits of a great night’s rest.
By impacting your breathing capacity, smoking can increase your risk of developing sleep conditions like sleep apnoea, which makes breathing more laboured while you sleep. People who suffer from sleep apnoea also often struggle to cycle through the different phases of sleep, as breathing difficulties can cause you to wake more frequently during the night.
Cigarettes also contain nicotine, which is a stimulant. Smoking can mask your exhaustion can make it harder to determine when you need rest. Smoking too close to bedtime makes it harder to wind down and can reduce the quality sleep that an individual gets each night – just as would be the case for someone who drinks a coffee at 10pm.
Sober October: swapping alcohol for better rest
Like Stoptober, Sober October is an annual initiative designed to help participants improve their health. Sober October was originally launched in the UK by Macmillan Cancer Support. Participants are encouraged to raise money for their sober efforts to support the charity, demonstrate their dedication and give their health a boost in the process. So far this year, more than 15,000 people have signed up for Sober October, and over £400,000 has already been raised at time of writing.
Avoiding alcohol can lead to numerous health benefits, from reducing your risk of diseases like cancer to helping with weight management and cognitive function. It can also lead to better sleep.
Alcohol is a central nervous system depressant. This means that having a drink or two might make it easier to fall asleep initially, but it can also lead to poorer quality sleep overall. When we drink, REM sleep is suppressed, leading to increased sleep disruption and a greater risk of insomnia.
The Sleep Foundation found that drinking low, moderate and high levels of alcohol can lead to 9.3%, 24% and 39.2% more sleep disruption respectively. By improving your health habits this October, you can rest easier. This in turn will give you the energy and motivation you need to stick to your guns and enjoy a healthier lifestyle overall.