According to an article on The Conversation, Professor Emma Sweeney—Head of the Department of Sport Science at Nottingham Trent University (UK)—and Psychology and Sleep Lecturer Fran Pilkington-Cheney analyzed why alcohol, often considered a sleep aid, can actually severely impair sleep quality.
Does Alcohol Help You Sleep?
The two experts explained that while drinking alcohol right before bed can initially have a sedative effect, making it easier to fall asleep, studies show that this effect only becomes significant when a substantial amount of alcohol (around 3–6 drinks, depending on individual tolerance) is consumed within three hours before sleeping.
However, alcohol consumption can also lead to various health issues and disrupt nighttime sleep. As a result, experts do not recommend using alcohol as a sleep aid.
How Alcohol Affects Sleep Quality
Alcohol prolongs the first stage of the REM (Rapid Eye Movement) sleep cycle while reducing the total amount of REM sleep throughout the night. This makes you more likely to wake up, especially in the second half of the night, leading to shallow and fragmented sleep.
This is significant because REM sleep (sometimes called “dream sleep”) plays a crucial role in memory consolidation and emotional regulation.
Even small amounts of alcohol (about two drinks) consumed within three hours before bed can still disrupt REM sleep.
Any sleep disruption can leave you feeling tired the next day. An imbalance in REM sleep can also impact memory, cognitive function, and emotional stability.
Interestingly, most studies have only examined the effects of alcohol on sleep for a single night. However, one study found that even on the first night without alcohol after a period of frequent late-night drinking, sleep remained significantly disrupted. This suggests that if you regularly drink alcohol before bed, it may take time to restore normal sleep patterns.
Alcohol and Sleep Disruptions in Older Adults
Experts pointed out several known mechanisms through which alcohol affects sleep:
- Impact on Brain Chemistry
Alcohol increases the activity of a neurotransmitter called GABA (gamma-aminobutyric acid), which has a calming effect and is responsible for making many people feel drowsy after drinking. Alcohol also stimulates the production of adenosine, a key chemical that promotes sleep.However, these effects are short-lived. As the body metabolizes alcohol, a “rebound effect” occurs, where the body overcompensates for the physiological changes caused by alcohol. This results in lighter, more fragmented sleep in the latter half of the night. - Disruption of the Body’s Internal Clock
Alcohol interferes with the body’s circadian rhythm, including the release of melatonin, the hormone that helps maintain sleep throughout the night. Normally, melatonin production increases in darkness, signaling the body to sleep. Alcohol, however, disrupts this process and affects body temperature regulation, further diminishing sleep quality. - Worsening Snoring and Sleep Apnea
Alcohol relaxes the muscles in the airway, making snoring worse. This can disturb both your sleep and that of your partner. - Increased Nighttime Urination
Alcohol is a diuretic, meaning it increases urine production and can cause frequent nighttime bathroom trips, further disrupting sleep.
How to Improve Sleep Quality Without Alcohol
Instead of drinking before bed, the experts recommend the following sleep-improving habits:
- Maintain a consistent sleep schedule – Going to bed and waking up at the same time every day helps regulate the body’s internal clock and improves sleep quality.
- Create an ideal sleep environment – A cool, quiet, and dark room promotes better sleep.
- Engage in relaxing activities before bed – Reading or taking a warm bath can help calm the mind and ease the transition to sleep.
- Limit caffeine intake in the afternoon – Caffeine is a stimulant that can interfere with sleep for several hours. On average, half of the caffeine you consume remains in your system for 4–6 hours, making it harder to fall asleep.
- Stay physically active – Regular exercise helps regulate the body’s sleep-wake cycle and promotes deeper sleep. Exercising in the morning under natural sunlight can also help balance circadian rhythms and improve sleep quality.
The experts also noted that if you have a habit of drinking alcohol before bed, gradually reducing or eliminating it can help minimize its negative impact on sleep.
For those who frequently consume large amounts of alcohol, sleep and circadian rhythms may take longer to return to normal. However, quitting alcohol can still bring significant health benefits.
Ultimately, they emphasized that high-quality sleep not only makes you feel more refreshed but also contributes to overall health and well-being.
