February 17, 2022

Alcohol & Sleep

Bulletin Health Topic - 112


Alcohol is a sedative that many people take to enable them to fall asleep quicker. The problem is it has a major impact on the quality of our sleep. Alcohol will make you lose consciousness quicker, but we shouldn’t confuse consciousness with sleep. Losing consciousness from alcohol is like being knocked out. You don't get the restorative nature of sleeping.


There are many physiological affects of consuming alcohol before sleep.

  • resting heart rate goes up
  • compressed heart rate variability
  • respiratory breathing rate increases
  • body temperature increases


For restorative sleep, we need our heart rate and body temperature to decrease.


Alcohol blocks our R.E.M sleep cycle, so you end up with a night of light sleep. This is due to a by-product made from an alcohol called aldehydes.


Aldehydes will block the brains ability to generate R.E.M sleep. We end up waking many times throughout the night, often so brief we don't remember.


Sleep is critical to the function of the brain's waste removal system (Glymphatic system), the deeper the sleep the better. 


It’s when we have disrupted sleep that beta analyoid plaque builds in the brain. This can lead to Alzheimers and premature aging.


A single drink 4- 5hrs before bedtime seems to have minimal effect.


It’s when we have 2-3 drinks close to bedtime things start to decline.

Salmon & Quinoa Bowls with Green Beans, Olives & Feta

By Zina Stone • November 13, 2025
Ingredients 450g salmon fillet ½ teaspoon salt, divided ¼ teaspoon ground pepper 30g string beans (green, yellow, or a mix), trimmed and cut into 1-inch pieces 1 ¾ cups water ¾ cup quinoa (red, white, or tricolored), rinsed 3 tablespoons lemon juice 2 tablespoons olive oil 1 clove garlic, minced 2 teaspoons chopped fresh oregano, plus more for garnish, or 1/2 tsp. dried 1 medium tomato, seeded and chopped ¼ cup crumbled feta cheese ¼ cup pitted Kalamata olives, halved or sliced Instructions Preheat oven to 400 degrees F. Line a large baking sheet with foil. Place salmon filet on the prepared baking sheet and sprinkle with 1/8 tsp. salt and pepper. Bake until the salmon is no longer opaque in the center and flakes easily with a fork, 20 to 25 minutes. Let rest for 5 minutes, then flake the salmon into bite-size pieces (discard the skin). Meanwhile, bring 1 inch of water to a boil in a medium saucepan fitted with a steamer basket. Add 8 ounces beans; cover and cook until tender-crisp, about 5 minutes. Rinse the beans under cold water, drain well, and set aside. Combine 1 ¾ water, ¾ quinoa, and 1/8 tsp. salt in the saucepan; bring to a boil. Reduce heat to low, cover, and simmer until the quinoa is tender and most of the liquid has been absorbed, 15 to 20 minutes. Fluff with a fork. Whisk 3 tablespoons lemon juice, 2 tablespoons oil, 1 clove minced garlic, 2 teaspoons chopped oregano, and the remaining 1/4 tsp. salt in a small bowl. To serve, divide the quinoa among 4 dinner bowls. Arrange the salmon, beans, tomato, feta, and olives over the quinoa. Drizzle with the dressing and garnish with more fresh oregano, if desired. Nutrition and Cooking Times Serves: 4 | Prep time: 30 minutes | Cook time: 15 minutes | Total time: 45 minutes Nutrient Value per serve: Calories: 480kcal | Protein: 30g | Fat: 28g | Carbohydrates: 28g

Freedom Bulletin #305

By Zina Stone • November 4, 2025
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Oven Roasted Barramundi with Tomato & Olives

By Zina Stone • November 4, 2025
Ingredients 500g barramundi fillets 2 tbsp olive oil Salt and black pepper, to taste 1 cup cherry tomatoes, halved ½ cup mixed olives, sliced 1 clove garlic, minced 1 tbsp capers, drained Zest of 1 lemon ¼ cup fresh parsley, chopped Lemon wedges, to serve Instructions Prepare the Barramundi Preheat the oven to 200°C (390°F). Pat the barramundi fillets dry and season with salt, pepper, and a drizzle of olive oil. Place them on a lined baking tray. 2. Make the Tomato & Olive Medley In a bowl, mix cherry tomatoes, olives, garlic, capers, lemon zest, and half the parsley. Toss with olive oil and season with salt and pepper. 3. Roast and Serve Spoon the tomato and olive mixture over the fish. Roast in the oven for 12–15 minutes until the barramundi is opaque and flakes easily. Remove from the oven, garnish with the remaining parsley and a squeeze of lemon juice, and serve warm. Nutrition and Cooking Times Serves: 4 | Prep time: 10 minutes | Cook time: 15 minutes Nutrient Value per serve: Calories: 350kcal | Protein: 35g | Fat: 4g | Carbohydrates: 10g