Continuous Posting Plan (5 Parts Total) No. 4
Sleep and Hormone Balance | The Deep Relationship Between Alcohol and Growth Hormone
1 Introduction
"I find it easier to fall asleep when I drink alcohol." Many people say this, but
is that really sleep?
In this article, we will focus on "sleep and hormone balance" and explain the following in detail from both scientific and historical perspectives:
Why does drinking alcohol make it feel like you fall asleep faster?
However, how does it actually lower the "quality of sleep"?
The impact on metabolic hormones such as growth hormone and testosterone
The connection between the Japanese constitution and traditional ways of spending the night
We will explain these points carefully from scientific and historical perspectives.
2 Is falling asleep faster closer to being "anesthetized"?
Alcohol has the effect of suppressing the central nervous system, and after drinking, you feel like you fall asleep faster because
"brain activity temporarily slows down."
However, this is a state close to a "forced shutdown."
Non-REM sleep (deep sleep) decreases
REM sleep (dreaming sleep) time is shortened and fragmented
You wake up more easily in the middle of the night and cannot get a sense of deep sleep
Due to the diuretic effect, waking up during the night and dehydration occur
In other words, even if you feel like you "fall asleep easily," the reality is that
the quality of your sleep is significantly reduced.
3 Does growth hormone secretion stop?
During sleep, especially during the first 90 minutes of deep non-REM sleep, a large amount of
▶︎ **Growth Hormone (GH)** is secreted.
This is also important for adults, and
Muscle repair
Body fat burning
Regeneration of skin, hair, and internal organs
, and more.
However, multiple studies have confirmed that alcohol consumption
suppresses the secretion of this growth hormone.
In particular, drinking right before bed
dulls the hormonal signals from the pituitary gland, so
it becomes harder to build muscle
you become more prone to weight gain
and recovery from fatigue is delayed
, among other effects.
4 Does testosterone also decrease?
Alongside growth hormone, another thing to pay attention to is
▶︎ testosterone (male hormone).
This is
muscle synthesis
metabolic promotion
and improvements in confidence and concentration
, making it a very important hormone that supports both the body and mind.
Alcohol consumption
lowers sleep quality, which suppresses nighttime testosterone secretion,
and long-term drinking habits can also lower baseline testosterone levels.
As a result,
you cannot build muscle and your body 'shrinks'
and you experience a decline in energy and concentration
You fall into a state where you
become prone to gaining weight and difficult to lose it.
5. What is the Japanese trick to "not pass out after drinking"?
Hearing this, you might think, "So alcohol really is the enemy of sleep," but
actually, by being clever about "how you drink" and "the timing," you can suppress the negative effects on sleep.
People in Japan during the Edo period and pre-war era:
Had their evening drinks between 6:00 PM and 7:00 PM
Afterward, they would "warm their stomachs" with miso soup, pickled plums, or rice porridge before going to bed
Since there was no lighting, they naturally went to bed early and woke up early
In this way, byinserting a light meal and a period of "calm" after drinking,the alcohol concentration in their blood would drop gradually, protecting the quality of their sleep.
6. Three modern tips for "sleeping well even after drinking"
6-1. Move your drinking time earlier
→ If possible, finish drinking 2 to 3 hours before bedtime
6-2. No nightcaps; have hot water or miso soup instead
→ Warm fluids make it easier for body temperature to drop, supporting sleep onset
6-3. Keep alcohol to a "moderate amount + rest days"
→ For whiskey, limit it to about 60–90ml per day, and have two completely alcohol-free days per week
By just following these three things,
secretion of growth hormones,
promotion of fat burning,
and liver recovery,
you will get closer to a "weight-loss constitution" that naturally encourages these processes.
7. Next time preview | "Is it true that you won't gain weight even if you drink?"
The final installment of the series finally reaches the core of the main topic.
Why do some people stay thin even though they drink every night?
What is the difference between fattening alcohol and slimming alcohol?
The complex relationship between diet, timing, muscle mass, and more.
What is the scientifically sound way to drink 'slimming alcohol'?
This will be a summary session that connects knowledge with practice, so please look forward to it!
8 Conclusion
Sleep is the 'recovery time' that accounts for one-third of your life.
No matter how well you eat or how much you strength train,
if your sleep is shallow, it can all be for nothing.
Enjoy your alcohol and sleep well.
What is necessary for that is not 'reducing,' but'adjusting.'
May your drink not hinder your recovery from fatigue tomorrow.
Drink wisely, sleep deeply, and live flexibly.