The Two Sleep Tips Every Hospitality Worker Needs
By W3Design
Two favourite devices that hospitality professionals often indulge in are coffee and alcohol, both of which can feel like necessary fuel for long shifts or unwinding after a hectic day.
Coffee provides that quick burst of energy and mental alertness needed to stay on top of fast-paced work, while a drink after a shift can feel like a well-deserved reward or a way to decompress.
Although these can be enjoyable methods, they can quickly turn into dependence, habit or sometimes addiction, leading to major health issues such as burnout and insomnia.
Nothing worse than trying to fall asleep after a long shift, but the mind and body won’t allow it, causing more stress and unnecessary fatigue, making it harder to perform at your best both on and off the floor.
How coffee affects you
A few cups of coffee a day can lead to excessive caffeine intake. Caffeine stimulates the nervous system, alerting you and generating motivation.
However, if you have become dependent on it, you will require a caffeine fix because it is highly addictive.
A cup of coffee a day keeps your cortisol hormone at a high level — also known as the “death hormone”
The adrenal glands release cortisol, the stress hormone; when they release too much cortisol, they tend to burn out, causing health issues and even becoming underactive.
Since our adrenal glands play a role in our response to stress, it's essential to ensure they are functioning correctly; some noticeable signs of underactive adrenals include insomnia, fatigue, and depression.
Daily coffee consumption could cause dehydration, since one cup requires two cups of water. If you drink three cups daily, you must consume six cups of water to keep your cells balanced and hydrated.
Regular coffee drinking depletes nutrients such as B and C vitamins, magnesium, calcium, iron, and more.
Since coffee can suppress your appetite, if you skip breakfast or other meals throughout the day, you will lack nutrients, which can affect your overall sleep.
How alcohol affects you
It is common for hospitality professionals to consume alcohol after shifts to unwind because alcohol acts as a natural sedative, so you feel relaxed.
Depending on your consumption, sex and size, excessive daily drinking can cause sleep deprivation.
Although alcohol may help you fall asleep faster, it ultimately leads to destructive sleeping patterns such as fragmented sleep and frequent waking because it's a slow process for the liver to metabolize the alcohol.
According to a study, after three consecutive days of drinking two to three drinks a night, you can develop a tolerance to the sedative, which is why moderation is essential.
Alcohol can interfere with the REM sleep phase, the period when you are deep asleep. It's crucial to experience REM so that the body can heal properly. If you don't receive adequate sleep, disease can manifest, adding to the stress in your life.
How to cut down on coffee and alcohol
Believe it or not, most people drink over 2 cups of coffee a day. Try measuring your coffee cup to see how much liquid it holds. You will be surprised.
During the first week, slowly reduce coffee and alcohol intake. If you are highly dependent on it, you don't want to completely remove it because of withdrawal symptoms such as headaches or irritability. Each week, remove a little more.
Use coffee substitutes such as chicory root. They provide the body with probiotics, minerals, and vitamins that will help heal your gut from years of coffee and alcohol. Chicory root has the same bitterness and nutty aromas as coffee, making it an excellent substitute.
Switch to non-alcoholic wines or beers throughout the week to break up the drinking cycle and pour them into your favourite glass.
Sometimes, it's the attachment to coffee and alcohol that can keep us hooked on the stimulants—having to have it to function in the morning or having it late at night so that you can fall asleep.
Try journaling your thoughts on why you need both stimulants. By understanding your attachment to coffee and alcohol, you may be able to kick the habit and enjoy them in moderation.
Further thoughts
If you've been having sleep problems for years, it might be time to review what you eat and drink and eliminate what isn't working.
Stimulants such as coffee and alcohol are quick fixes, but ultimately will destroy your organs, such as your adrenals, if you are over-consuming.
When the body isn't living in a state of homeostasis, sleep deprivation can occur, and disease will manifest.
As a hospitality professional, cutting down on coffee and alcohol is your best bet in rebalancing the mind and body.
Disclaimer: This article is for educational purposes only and does not replace the advice of a doctor if you're struggling with addiction.
If you want guidance with your health and wellness journey, fill out the contact form and book your free wellness call today!
