How Alcohol Affects Sleep

Men, before exchanging high fives, please take note that this is not your green light to mix https://ecosoberhouse.com/article/vacationing-in-recovery/ boozing with sleeping. Studies show that chronic alcohol users often experience disrupted sleep cycles—less restorative slow-wave sleep and more REM, which can leave you feeling foggy instead of refreshed. The initial sedative effect can quickly turn into fragmented rest due to interruptions caused by disrupted REM cycles and reduced deep-sleep duration. It’s essential for individuals seeking better-quality rest to consider healthier alternatives rather than relying on substances like alcohol that ultimately hinder their efforts toward achieving restorative slumber. Some people might turn to alcohol as a remedy for insomnia due to its initial calming effects.

Sleep Habits And Health

• So whether you drink right before bed and have difficulty falling asleep or wake up later in the night, alcohol might be the culprit.
• In addition to increasing hot flashes and night sweats, alcohol also seems to have a more general detrimental impact on women compared to men.
• A few drinks here and there shouldn’t hurt your overall health, but your drinking habits could be worth a second look if you find they’re impacting your sleep schedule or any other parts of your life.
• The circadian disruption that can result from alcohol consumption contributes to leaky gut syndrome, according to research.
• However, the bulk of the evidence shows that alcohol doesn’t improve sleep.
• Based on data from roughly 160,000 Sleep Foundation profiles, nearly 90% of respondents who regularly consume alcohol in the evening have reported at least one sleep-related problem.

However, those does alcohol help you sleep who regularly engage in binge drinking are far more likely than those who do not to have trouble falling asleep at night. You may also find alcohol does not help you fall asleep because you have developed a tolerance for its sedative effects. During the second half of the night, sleep becomes more actively disrupted. The rebound effect may include more time in REM—a lighter sleep stage from which it is easy to be awakened. Additionally, alcohol can worsen the effects of sleep disorders such as obstructive sleep apnea (OSA). It relaxes the throat muscles, increasing the likelihood of airway collapse, which can worsen snoring and apnea events.

• This chronotype is commonly seen in adolescents and those with psychiatric disorders.
• Plus, since alcohol is a diuretic, it causes dehydration in your body.
• Insomnia is an issue that leads to difficulties falling or staying asleep.
• Chronic sleep problems are common among people who abuse alcohol long-term.
• Alcohol consumption reduces the amount of deep sleep one experiences during the night.
• If you’ve stopped drinking alcohol, but are still having sleep issues, be sure to reach out to a sleep specialist.

Alcohol Can Cause Insomnia

Drinking alcohol can potentially cause insomnia symptoms and feeling groggy the following day and has been proven to reduce REM sleep. While it may Halfway house seem effective in the short term, the long-term consequences include disrupted sleep cycles and potential dependence, leading to more significant sleep issues. Going to bed and waking up at consistent times helps regulate your body’s internal clock (circadian rhythm), promoting better overall quality of rest. If you want to avoid any ill-side effects of alcohol—at least as it relates to your sleep—cut yourself off around three hours before bedtime.

Table of Content

We performed chi-square tests and independent sample t-tests to assess gender differences in initial reports of underlying disease, smoking status, exercise frequency, depressive symptoms, and anxiety symptoms. We used the Wilcoxon two-sample test to assess gender differences in AUDIT-KR scores. To investigate the relationship between global or component scores of the PSQI-K and AUDIT-KR scores, we performed the Mann-Whitney test. If you sleep better when you don’t drink, you might consider stopping alcohol use entirely. However, if you continue to have sleeping difficulties, reach out to a sleep specialist.

How to get a better night’s sleep

Further, alcohol relaxes the muscles in the airways, which can exacerbate snoring – potentially disrupting the sleep of your partner too. Consuming alcohol and experiencing restricted sleep reduces alertness during the day. It can have a relaxing effect, but research shows that too much alcohol can lead to a lack of sleep or insomnia.

• Wondering how to help sleep apnea at home while managing alcohol intake?
• Many people turn to alcohol to cope with difficult feelings, but alcohol may end up having the opposite effect if it interferes with sleep.
• Sleep and circadian rhythm disruption from alcohol also contribute to next-day tiredness, fatigue, irritability, and difficulty concentrating.
• We used the Wilcoxon two-sample test to assess gender differences in AUDIT-KR scores.
• When you consume alcohol before bedtime, REM sleep typically pays the price.
• Sleep deprivation due to alcohol consumption can exacerbate performance impairment and daytime sleepiness.

Is a Nightcap Before Bed Still Okay?

Maybe you enjoy a glass of beer or wine after dinner, or your weekends include drinking with friends at bars or social events. Depending on alcohol content, additives, and how they’re metabolized, some alcohol is more harmful than others. Drinks with high alcohol content, such as spirits and cocktails, can significantly disrupt sleep. If you’ve ever ingested any type of alcoholic beverage, you’re probably familiar with the feeling of fatigue or sleepiness that can set in during or after drinking.

Alcohol Exacerbates Existing Health Conditions and Sleep Disorders

Unfortunately, over time, frequent alcohol use can reinforce a cycle of poor sleep and health consequences. Alcohol can cause sleep disruptions and reduce REM sleep, the deepest stage of sleep during which dreams occur. This means that even if you get enough hours of sleep, you may still wake up feeling tired and groggy.

Once the body has metabolised the alcohol, there’s often a “rebound effect” in which the body tries to compensate for the alcohol-induced changes in physiological functions and sleep. This causes the light and disrupted sleep that people experience during the latter part of the night after drinking. Alcohol is often used as a sleep aid – with some people crediting a “nightcap” with helping them fall asleep more easily. But while it might be nice to unwind after a long day with a glass of wine or a beer, alcohol may not be as beneficial for sleep as some think.