HMN 2025: Alcohol may help you fall asleep faster, but it makes for an even worse night – here’s why

Alcohol is often used as a sleep aid – with some people believing a “nightcap” to help them fall asleep more easily. But while it may be nice to wind down after a long day with a glass of wine or beer, alcohol may not be as beneficial to sleep as some people think. In fact, it may lead to a worse night’s sleep overall.

If alcohol is consumed before bed, it can initially have a sedative effect – making you sleepy fall asleep faster. But while we might think that a nightcap shortens the time it takes to fall asleep, recent research shows that this sedative effect actually only occurs after drinking higher doses of alcohol – between . 3-6 standard wine glassesdepending on the person – within three hours of bed.

And while this may be beneficial, it is not recommended to use alcohol to fall asleep. This is not only because of the negative health effects of alcohol consumptionbut also because alcohol interferes with sleep later in the night.

This interruption mainly the influence of REM (rapid eye movement) sleep. Alcohol delays the first episode of REM sleep – and reduces the amount of REM sleep you get during the following night. You may also get up more often or sleep more lightly in the latter part of the night. This is significant, because REM sleep – sometimes called “dream sleep” – is thought to be important for memory and emotion regulation.

These disruptions to REM sleep are seen even after drinking low doses of alcohol (about two standard drinks) within three hours of sleep time.

Any kind of sleep disruption can make you feel more tired the next day. disturbed REM sleep memory consolidation, cognitive function and how you regulate your emotions can be impaired.

It is worth noting that most research only focuses on the effect of alcohol on one night’s sleep. In general, less is known about the effect of multiple nights of drinking on sleep – and only a small number of studies (with small numbers of participants) have shown inconsistent results.

However, one study indicated that sleep disturbances were still evident on the first night without drinking after multiple nights of drinking. This suggests that after repeated nights of drinking, it may take time to recover from sleep.

Why alcohol affects sleep

Although more research is still needed to understand exactly why alcohol affects different parts of sleep – especially for those who regularly drink large amounts – we know that there are a number of mechanisms that link alcohol consumption to sleep.

First, alcohol increases the action of a chemical messenger in the brain called GABA. This has a sedative effect, which is thought to enhance the feeling sleepy many people experience when they drink alcohol. Alcohol may also increase adenosine levelsa chemical messenger important for sleepiness.

But the increase in chemicals when drinking is short-lived. Once the alcohol has been metabolized by the body, it often a “rebound effect” in which the body tries to compensate for the changes that alcohol induces in physiological functions and sleep. This causes the lightheadedness and disturbed sleep that people experience during the latter part of the night after drinking.

Alcohol also has an effect circadian rhythms – the 24-hour body clock that responds to environmental light cues to synchronize our sleep-wake cycle. One of the ways our circadian rhythm does this is by releasing specific hormones at certain times of the day. For example, our company will release of melatonin during the hours of darkness to help us feel tired – and stay asleep through the night.

But alcohol affects the production of melatonin and our body temperature changes. The timing and amount of melatonin released and the reduction in core body temperature are important for sleep. Changes in these will lead to changes in sleep.

In addition, alcohol relaxes the muscles in the airways, which can worse snoring – may also disturb your partner’s sleep.

Finally, because a diuretic effectdrinking alcohol before bed could mean more visits to the bathroom during the night – which would disrupt sleep more.

How to get a better night’s sleep

If you sometimes use alcohol to help you fall asleep, here are some things you can do instead to get a better night’s sleep:

• Keep a regular schedule. Going to bed and waking up at the same time each day helps regulate the body’s circadian rhythms and improve sleep.
• Create a peaceful sleeping environment. A cool, quiet and dark room great for getting a good night’s sleep.
• Create a consistent bedtime routine. Do some relaxing activities before bed to help the brain wind down – such as reading or taking a bath.
• Limit your caffeine intake in the evening. Caffeine is a stimulant – and its effects can last for many hours, with half of it remaining in our body four to six hours after consumption, on average. Only eat caffeinated foods and drinks earlier in the day.
• Be active. Physical activity can be beneficial for regulation of circadian rhythms and help us feel tired at the end of the day. Even better if you can do your workout in natural morning light, as exposure to morning light regulates circadian rhythm and improves sleep quality.

The good news for people who enjoy a nightcap or the odd night out is that many of the negative effects of alcohol on sleep are relatively short-lived, and can be reversed by avoiding alcohol or reducing intake. Although it may take longer to sleep and circadian rhythms to return to normal in people who frequently drink higher amounts, stopping alcohol can help.

Not only will sleeping better make you feel more refreshed, it will also benefit you overall health and well-being.