Sleep and Alcohol Don’t Mix

Sleep and Alcohol Don’t Mix

Think a nightcap may help you get a better night’s sleep? Think again.

A new review of 27 studies shows that alcohol does not improve sleep quality. According to the findings, alcohol does allow healthy people to fall asleep quicker and sleep more deeply for a while, but it reduces rapid eye movement (REM) sleep, which is often considered the most restorative type of sleep.


Think a nightcap may help you get a better night’s sleep? Think again.

A new review of 27 studies shows that alcohol does not improve sleep quality. According to the findings, alcohol does allow healthy people to fall asleep quicker and sleep more deeply for a while, but it reduces rapid eye movement (REM) sleep, which is often considered the most restorative type of sleep.


REM sleep happens about 90 minutes after we fall asleep. It’s the stage of sleep when people dream, and it’s thought to be restorative. Disruptions in REM sleep may cause daytime drowsiness, poor concentration, and rob you of needed ZZZs; so if you fell irritable after a night of drinking, it could be due to a lack of REM.


Dreams generally occur in the REM stage of sleep, during REM sleep the brain is more active, and may be regarded as ‘defragmenting the drive.’ REM sleep is also important because it can influence memory and serve restorative functions. Conversely, lack of REM sleep can have a detrimental effect on concentration, motor skills, and memory. REM sleep typically accounts for 20 to 25 percent of the sleep period.

The onset of the first REM sleep period is significantly delayed at all doses of alcohol and appears to be the most recognizable effect of alcohol on REM sleep, followed by a reduction in total night REM sleep.

Incidentally, alcohol is a diuretic, can make you need to go more, interrupting your normal sleep pattern.

Alcohol should not be used as a sleep aid, and regular use of alcohol as a sleep aid may result in alcohol dependence.


Want to sleep better, try these tips to develop some good sleep habits:

  • Get regular exercise, but no later than a few hours before bed.
  • Avoid caffeine, alcohol, or nicotine.
  • Reserve the bed for sleeping.
  • Keep your bedroom at a cool temperature and dark.
  • Set regular wake and bed times.

Adapted by Charles Cleveland, MPH:

April 2013 issue of Alcoholism: Clinical & Experimental Research

Web Med, Jan. 22, 2013

Does Consuming Alcohol Boost Your Risk of Breast Cancer?

“Alcohol is related to both premenopausal and postmenopausal breast cancer,” says Walter Willett, chair of the nutrition department at the Harvard School of Public Health. “And the more you drink, the higher your risk.”

Drinking over more of your life also matters. “Women who started drinking earlier in life and then stopped, their risk goes down,” Willett explains. “The highest risk is in women who started consuming alcohol early and continued.”

And it’s not just women who overdo it.

“We now see a 17 percent increased risk with only one drink every other day,” notes Willett. “What’s remarkable is how modest that amount is. With colorectal cancer, you don’t see much increase in risk until you get to over two drinks a day.”

Alcohol’s ability to raise blood estrogen levels appears to explain at least part of the increased risk. “But we’re still not entirely sure whether it’s limited to the increase in estrogen or whether there’s more to it than that,” adds Willett.

Could teenage drinking pose a particularly potent threat?

“That’s been a worry from the beginning, because the breast is more sensitive then,” says Willett.

When he and others tracked nearly 6,900 teens aged 13 to 20 for five years, each daily serving of alcohol they consumed was linked to a 50 percent higher risk of benign breast disease. (Some types of benign breast disease are risk factors for cancer.)

Sources: JAMA 306: 1884, 2011; J. Natl. Cancer Inst. 93: 710, 2001; Pediatrics 125: e1081, 2010.

Does Vitamin D Reduce the Risk of Diabetes?

Florida Hospital-Sanford Burnham Translational Research Institute for Metabolism and Diabetes is taking part in the first definitive, large-scale clinical trial to investigate if a vitamin D supplement helps prevent or delay type 2 diabetes in adults 30 or older who have prediabetes. Funded by the National Institutes of Health (NIH), the D2d study is taking place at 20 sites across the United States.

“Vitamin D use has risen sharply in the U.S. in the last 15 years, since it has been suggested as a remedy for a variety of conditions, including prevention of type 2 diabetes,” said Myrlene Staten, M.D., the study’s project officer at the National Institute of Diabetes and Digestive and Kidney Diseases, part of NIH. “But we need rigorous testing to determine if vitamin D will help prevent diabetes. That’s what D2d will do.”

Researchers are recruiting about 2,500 volunteers with prediabetes — blood glucose levels that are higher than normal, but not high enough to be called diabetes (100-125 md/DL), to take part in the study. Half of the participants will receive a daily dose of vitamin D, the other half will receive a placebo, a pill that has no drug effect.

Participants will have check-ups for the study twice a year, and will receive regular health care through their own health care providers. The study will be double-blinded, so neither participants nor the study’s clinical staff will know who is receiving vitamin D and who is receiving placebo. It will continue about four years.

Based on observations from earlier studies, researchers speculate that vitamin D could reduce the diabetes risk by 25 percent. Article by Sara Channing, for more information contact Florida Hospital at 407 303-7100


Sleep is not a luxury; it is a basic health need long known to affect a person’s ability to think and function. Increasingly scientists and researchers are learning more about other values of sleep that may impact health and help improve and extend lives.

“The effects of sleep on the human body are both complex and amazing, affecting not just appearance and alertness, but many aspects of physical and mental health,” said TDH Commissioner John Dreyzehner, MD, MPH. “We now understand the amount and quality of sleep can be factors in getting or avoiding cancer and heart disease, cause weight gain leading to obesity, and contribute to joint inflammation and other physical problems. Lack of proper sleep can also cause depression, memory loss and weaken creativity, as well as generating performance issues affecting safety.” (more…)

Ireland Helped with Health Expo

Ireland Helped with Health Expo

Edith Samambwa, Irish Mission Health Ministries Sponsor organized a health expo in the city of Dublin. Many locals attended and found ways they could improve their health. Follow up to the health expo is a stop smoking program and a health club. Way to go Ireland!

Exercise                         Counceling
Health Age Nutr
Curacao Health Expo

Curacao Health Expo

IMG_2713 IMG_2705 IMG_2698

The health expo in Curacao was held on February 9th 2014. [Curacao is a constituent country of the Kingdom of the Netherlands, an island about 200 miles north of South America]

When the doors to the building were opened, the students (some 95 strong who just graduated from the health educator course) took their position at their assigned booths and eagerly shared what they had learned during the past one month.

We admitted the first one hundred persons within one hour. Many of the people we saw suffered with hypertension, diabetes, heart disease and cancer.

The building was buzzing with excitement from the visitors as they were ushered from one booth to the next. The excitement of the students could not be contained. Our most popular stations were the step test and the massage areas.

We had young as well as old attend the health expo. One elderly woman was 103 years old. It was a wonderful experience for the students, the church and the community. When the doors were finally closed we had seen 225 persons who went away with smiles and thanks for having share in such an occasion. [Thank you Cynthia Bonas for sharing this report]

Animal Protein Triggers Cancer

Animal Protein Triggers Cancer

IMG_1213T. Colin Campbell, PhD, Professor Emeritus of Nutritional Biochemistry at Cornell University, coauthor of the international bestseller, “The China Study”, spent parts of two days at Southern Adventist University Feb 3-4 sharing from his rich experience as a research scientist.

One fascinating and significant finding that Dr. Campbell shared was his identifying a link between protein consumption and cancer. Dr. Campbell observed that when he exposed animals to cancer for just 12 weeks, and had them on 20% of their calories from animal protein, the cancer grew, but those animals also exposed to the same cancer but on a 5% of their calories from animal protein there was no cancer growth. When they switched the animals from the 20% to the 5% animal protein it turned off the cancer; diet alone could control the cancer whether it would grow or not. The kind of protein used in the study was normally Casein (cow’s milk).

Charles Cleveland, president of HER is pictured with Dr. Campbell at SAU

Disappointment turns to Joy!

Recently in mid December when Chuck Cleveland and Rodney Bowes were in China doing a health Expo training program, one individual was greatly disappointed when he was not able to receive a set of the health Expo banners to use with his health program. When Chuck got back to his local Dunlap, TN church, he presented the need and the $550 was raised that night to supply these banners directly to this man in China; now he has the banners and will welcome the New Year doing health screening programs in his community.

Expo Banners for India

Expo Banners for India

A long anticipated dream has just happened, printing the HER health expo banners in five of the major languages of India. The press has just run a printing of the Hindi, Tamil, Telugu, Nepali, and Bangla languages; some of the orders have already shipped to various institutions and will soon be used full time in communities all over the country. If you would like to sponsor a full set of health expo banners for the work in India please contact us at 423 949-8211 or write, HER, 1814 McCarver Loop Road, Dunlap, TN 37327

Oroville, California

Oroville, California

April finds the Oroville, CA SDA church doing a health expo in the local Wal-Mart parking lot. Rodney and  Julie Bowes spent the weekend training the church how to do more effective  screening programs with the health expo.Glucose Massage

Have no product in the cart!