Alcohol and sleep | Drinkaware (2024)

FAQs

What is the relationship between alcohol and sleep? ›

The biggest problem that alcohol causes is insomnia. After a few hours of sleep, alcohol can cause you to wake up and have a difficult time going back to sleep. Alcohol also has a negative effect on Rapid Eye Movement (REM) sleep. “REM sleep is the deepest sleep, where you have your most vivid dreams,” says Dr.

Alcohol is considered a depressant and directly affects the central nervous system. Once alcohol enters the bloodstream, it circulates to the brain, where it proceeds to slow down the firing of neurons. When neuronal firings decrease at a normal rate, it can result in relaxation, fatigue, and sleepiness.

Acute administration of large amounts of alcohol prior to sleep leads to decreased sleep onset latency and changes in sleep architecture early in the night, when blood alcohol levels are high, with subsequent disrupted, poor quality sleep later in the night.

Even Low Alcohol Consumption Hurts Sleep Quality

A study conducted by Finnish researchers found that any amount of alcohol consumption before bedtime hurts sleep quality. Specifically, low amounts decreased sleep quality by over 9%, moderate amounts by nearly 25%, and high amounts by almost 40%.

Alcohol makes it harder for the brain areas controlling balance, memory, speech, and judgment to do their jobs, resulting in a higher likelihood of injuries and other negative outcomes. Long-term heavy drinking causes alterations in the neurons, such as reductions in their size.

Long-Term Health Risks. Over time, excessive alcohol use can lead to the development of chronic diseases and other serious problems including: High blood pressure, heart disease, stroke, liver disease, and digestive problems. Cancer of the breast, mouth, throat, esophagus, voice box, liver, colon, and rectum.

That's because alcohol disrupts what's known as your sleep architecture, the normal phases of deeper and lighter sleep we go through every night. A night of drinking can “fragment,” or interrupt, these patterns, experts say, and you may wake up several times as you ricochet through the usual stages of sleep.

Moderate drinking sits at the point at which the health benefits of alcohol clearly outweigh the risks. The latest consensus places this point at no more than 1-2 drinks a day for men, and no more than 1 drink a day for women.

Alcohol initially acts as a sedative, increasing the proportion of deep sleep at the beginning of the night. However, as the alcohol's effects start to wear off, the body spends more time in light sleep, which is not as sound and may lead to more nighttime awakenings.

The alcohol in your system will mean you spend less time in the important Rapid Eye Movement (REM) stage of sleep,² with the end result that you wake up feeling less refreshed.

What is the best time of day to drink alcohol? ›

To head off any potential ill effects from too much alcohol and not enough food, Rose Francis suggests that you pair your booze with your biggest meal of the day: dinner.

Drinking water before bed helps prevent dehydration and supports temperature regulation. Be mindful of the amount to avoid nighttime bathroom trips and acid reflux. Moderation and timing can balance nighttime hydration with quality sleep.

Watch Your Diet: Avoid heavy meals, caffeine, and alcohol close to bedtime, as they can interfere with deep sleep. Relaxation Techniques: Practice relaxation techniques like deep breathing, meditation, or yoga to reduce stress and improve sleep quality.

Alcohol can negatively impact sleep in several ways. While it has a drowsiness effect and can help individuals fall asleep faster, it can disrupt sleep later in the night, leading to a. Alcohol can also worsen sleep apnea and other sleep disorders.