# 酒精：先镇静，后破坏

它让你更快入睡，随后打碎后半夜并抑制 REM。



## 要点

- 预期更多觉醒和更高的心率。

- 早喝比晚喝损害小。

- 看你自己「喝与不喝」的数据。



## 来源

- Alcohol and sleep I: effects on normal sleep (Ebrahim IO, Shapiro CM, Williams AJ, Fenwick PB, 2013)

- Acute effect of alcohol intake on cardiovascular autonomic regulation during the first hours of sleep in a large real-world sample of Finnish employees: observational study (Pietilä J, Helander E, Korhonen I, Myllymäki T, Kujala UM, Lindholm H, 2018)

- Sleep, sleepiness, and alcohol use (Roehrs T, Roth T, 2001)

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这是对已发表研究的科普性总结，不构成医疗建议。筛查得分不是诊断。若得分偏高或身体不适，请咨询医生。

SleepShred for iPhone: https://apps.apple.com/app/id6802040541