A few lines of discussion, but to me, this is the most central. And the most apropos for the Board, as I’m guessing that most people here are 40+ or maybe even 50+.
Wine has been a major part of my life for most of my life. It’s a daily enjoyment with meals. I do not drink during the day, and generally in the evenings, it is with moderation. I also do not drink for the sake of drinking; I’d use hard liquor over wine were that the case. Wine is a beautiful thing, so complementary of life. Weekends are off-record.
Now that said, all of us are kidding ourselves if we think our bodies remain immune to the effects of wine as we age. There is a body of substantive literature on this subject, some evolving, on how it directly impacts sleep more significantly, later in life. This point is particularly true for men, with a sizable percentage of men in their 50s having symptoms of sleep apnea and obstructive breathing during sleep.
I have personally noticed it over these last 2 years. I am 53.
I have a very high energy level and a very active life, and have never really noticed much of an issue from moderate consumption, say 2-3 glasses per night. My body also seems to metabolize alcohol quite well.
Now I notice it more. It’s not higher alcohol wine, as I tend to avoid them. It’s the simple consumption. Alcohol consumed before sleep effects your sleep.
My concierge physician happens to be in our wine group. All of us are over 50, athletes, and all work too hard, push too hard. For himself, and us, he’s been doing a lot of research on this subject, and has outlined some pretty basic tenets to balance these things. His central point is that deep, quality sleep, is critical to longevity and an active older age. His recommendations are not ground-breaking, they are pretty intuitive really, but I bet most (like me) violate them most days:
- No more than 2 glasses per night
- Last glass 3 hours before bed
- Wine with food
- no coffee past noon
- no working out 2-3 hours before bed
- snack before bed recommended
- hot shower or bath before bed
- no iPhones or laptops in bed - something about the emitted light stimulates the brain
- read before bed
Like I said, I violate most of these things. And I sleep like crap. My sleep has also gotten worse these last couple of years in this middle-age. While I can still power through the day, sometimes my head is a little foggy, or my body sluggish. It’s not the alcohol, it’s the lack of quality sleep brought about by all of these factors. And factors due to physiology - i.e., obstructive breathing.
So what’s a person to do? I cannot lead a monastic life. I’ve always been a “more is more” kind of guy. But some adjustments are necessary.
Last night I violated almost everything above. So pardon the long-winded cathartic this morning. It’s my penance.