In a study interviewing abstinent alcohol dependent people, a substantial proportion described having been aware that alcohol disturbed their sleep, but that they needed to drink to get to sleep. So alcohol use may create sleep disruption, but the sleep disturbance in turn, elicits greater alcohol use. “There is nothing wrong with drinking wine or any other alcohol in moderation,” Dr. Colsky says. “The problem comes in if your purpose of drinking wine is to put yourself to sleep. This may become a habit that negatively impacts your ability to get a full night of restful sleep.”
“Long-term use of alcohol produces sleep deprivation because it prevents an individual from having deep, refreshing sleep,” he adds. Alcohol is known to reduce REM sleep resulting in grogginess, daytime fatigue, irritability and mental fog. This happens because your body shifts from “sedation to stimulation” in the middle of the night as the level of alcohol in your blood decreases. Sleeping in a quiet, dark, and cool room—and keeping the bedroom for sleeping, not TV or phone use—are additional tips Dr. Colsky recommends for promoting sleep. We consulted two experts in sleep and wine, Dr. Andrew Colsky, J.D., L.P.C., L.M.H.C., founder of National Sleep Center, and Dr. Madaiah Revana, cardiologist and CEO of Revana Vineyards, to find out. Dr Lindsay Browning, psychologist, neuroscientist and sleep expert at And So To Bed, explains how sobriety can improve your sleep.
Practical steps, such as limiting intake and timing consumption wisely, can help minimize these effects. However, for consistent, restorative sleep, prioritizing alcohol-free evenings remains the most reliable approach. In conclusion, while alcohol might seem like a quick fix for falling asleep, its suppression of REM sleep undermines the quality and restorative nature of your rest. Understanding this mechanism empowers you to make informed choices, balancing occasional indulgence with strategies to protect your sleep health.
Why Alcohol Causes 3 a.m. Wakeups and Fragmented Sleep
As your body metabolizes alcohol, typically at a rate of one standard drink per hour, withdrawal effects can occur, leading to fragmented sleep in the second half of the night. This is why you might wake up frequently or feel unrested despite sleeping a full 7–8 hours. For example, a 30-year-old who consumes three glasses of wine with dinner may experience a 20–30% reduction in REM sleep, resulting in grogginess and impaired focus the next day. While it may help you fall asleep faster, alcohol disrupts REM sleep, the phase crucial for memory consolidation and emotional regulation. Over time, this REM suppression can lead to cognitive impairments, mood disturbances, and chronic sleep deprivation. For example, a 35-year-old professional relying on alcohol to combat work-related stress might experience worsened anxiety and reduced productivity due to fragmented sleep.
May Cause Other Sleep Issues
- Dr. Revana recommends avoiding drinking late at night and stopping drinking 3 to 4 hours before bed, which allows time for the body to metabolize alcohol while protecting REM and the sleep cycle.
- In contrast, alcohol’s disruption is subtler, often leading individuals to mistakenly believe it improves sleep.
- To minimize the impact of alcohol on sleep, have your last drink at least 3 or 4 hours before bedtime.
- Alcohol consumption changes the function of these chemical messengers resulting in changes to your sleep patterns.
- Some people with insomnia may turn to alcohol as a quick fix to bring on sleep.
- Additionally, timing matters—avoid consuming alcohol within 3–4 hours of bedtime to allow your body to metabolize it before entering deeper sleep stages.
However, getting knocked out with an anesthetic is not the same as getting true rest. To understand the difference, we first have to look at what sleep really is. This may mean a night of drinking too much and impacted sleep could both be contributing to a headache the next morning. It does this by affecting chemical messengers in your brain called neurotransmitters. While it may provide temporary relief, it can worsen insomnia over time by disrupting sleep patterns and increasing dependence on alcohol to fall asleep.
Alcohol And Sleep: Unraveling The Myth Of A Restful Night’s Aid
Additionally, timing matters—avoid consuming alcohol within 3–4 hours of bedtime to allow your body to metabolize it before entering deeper sleep stages. For those over 50, who naturally experience less REM sleep due to aging, even small amounts of alcohol can exacerbate this reduction, making it especially important to monitor intake. To mitigate these effects, it’s essential to understand the timing and dosage of alcohol consumption. If you choose to drink, aim to finish your last alcoholic beverage at least 4 hours before bedtime. For instance, if you typically go to bed at 11 PM, avoid drinking after 7 PM.
- Alcohol suppresses REM sleep, leading to a longer time before entering REM and reduced REM sleep during the first half of the night, or even throughout the entire night.
- Alcohol can make you feel sleepy because it’s a central nervous system depressant, meaning it slows down brain activity, which can lead to drowsiness.
- When you’re in the first two stages, you’re in “light sleep.” When you’re in the third stage, you’re in “deep sleep.” And the fourth stage is your “vivid,” or dream, stage.
- Incorporate non-pharmacological sleep strategies such as a consistent bedtime routine, mindfulness meditation, or herbal teas like chamomile.
- From a practical standpoint, reducing alcohol-induced dependency starts with gradual tapering.
That’s why alcohol isn’t recommended as a way to help you fall asleep. REM sleep leaves us feeling rested and helps with memory, learning and concentration. REM (rapid eye movement) is the part of your sleep cycle that is essential for memory consolidation, emotional processing and creativity.
REM Sleep Disruption: Alcohol reduces REM sleep, leading to less restorative and fragmented sleep patterns
For instance, consuming just two standard drinks (equivalent to 14 grams of pure alcohol each) can significantly reduce REM sleep duration, leaving you with a less restorative sleep experience. To maximize alcohol’s sedative effect without compromising sleep quality, timing and moderation are key. Consuming alcohol too close to bedtime (less than 1 hour) can interfere with melatonin production, delaying sleep onset despite initial drowsiness.
Readers May Be Healthier, More Empathetic, And Even More Attractive, Science Says
While caffeine is known to delay sleep onset, its effects are more predictable and can be managed by avoiding consumption after midday. In contrast, alcohol’s disruption is subtler, often leading individuals to mistakenly believe it improves sleep. Unlike melatonin or herbal teas, which promote does alcohol help you sleep no, sleep expert explains why sleep continuity, alcohol undermines it, making it a poor choice for those seeking a restful night. As a general rule, stick to having a drink with a gap of at least 4-5 hours before bedtime – as it takes one hour to metabolize a full glass of alcohol.
“Additionally, as the alcohol is processed in your system, it can lead to frequent awakenings in the evening, increased night sweats, and since it is a diuretic, more trips to the bathroom,” he says. As alcohol relaxes the muscles in your throat, it can also cause breathing problems like snoring and sleep apnea, he adds. You may wonder whether getting five to six hours of deep sleep is at least good for your physical health. Unfortunately, with alcohol in your system, that repair work is disrupted—your body isn’t getting the restoration it needs. With alcohol-induced sleep, instead of the usual four to six cycles of REM, we might get only one or two.
For those struggling with persistent sleep issues, consulting a healthcare professional is advisable, as chronic REM sleep disruption can have long-term cognitive and emotional consequences. During the years 2019, 2020 and 2021, Sleep Cycle’s sleep survey users on average tagged alcohol in their sleep notes around 2.5 percent of their total number of sleeps. The sleep notes feature within the Sleep Cycle app allows users to tag a number of activities (such as alcohol consumption, exercise, etc.) that they’ve undertaken before bedtime. This lets our users draw their own conclusions on whether a particular activity led to a poorer or improved quality of sleep and can also let them see certain patterns over time. It can also worsen insomnia by fuelling nighttime awakenings and fragmented sleep.
This is further supported by research that indicates that alcohol has a relatively long-lasting change in circadian rhythm and sleep regulations. However, as a general rule for the odd occasional drink, stick to having a drink with a gap of at least 4-5 hours before bedtime. As research consistently shows, however, the opposite is actually true. Drinking alcohol might help you fall asleep—but it won’t keep you there. And the negative effects of interrupted sleep can add up over time, leading to other unwanted health concerns including chronic pain.
How Alcohol Blocks REM Sleep and Emotional Recovery
“Your sleep may feel disrupted in the first week as your brain adapts to the absence of alcohol,” she continues. “Lighter sleep and trouble falling asleep are common in this period as well as a rebound in REM sleep causing intense and vivid dreams.” During rapid eye movement (REM) sleep, your brain is very active and your eyes move rapidly, but your arms and legs are temporarily unable to move. REM is the stage of sleep where most dreams occur, and it’s essential for memory and learning. Alcohol suppresses REM sleep, leading to a longer time before entering REM and reduced REM sleep during the first half of the night, or even throughout the entire night. Alcohol’s depressant nature and sedative effects help the brain shut down and lose consciousness.