When it comes to winding down after a long day, many people turn to alcohol to help them relax and ease into sleep. Whether it's a glass of wine, a beer, or a nightcap, alcohol is often seen as a sleep aid.
But according to Matthew Hewston, DO, a sleep specialist at Atlantic Health, although alcohol seems to help you fall asleep faster, it can significantly disrupt your sleep quality and lead to long-term health issues. Here’s how alcohol consumption negatively impacts your sleep.
1. It briefly helps you fall asleep faster
Alcohol is a central nervous system depressant, meaning it slows brain activity and induces feelings of relaxation. This sedative effect can make you feel drowsy and help you drift off to sleep more quickly. But this initial sense of relief is misleading. While alcohol can bring on sleep, it doesn’t necessarily mean the quality of sleep will be good.
2. It disrupts your sleep cycles
A good night’s sleep moves through cycles. This includes light sleep, deep sleep, and REM sleep. One complete sleep cycle lasts about 90 minutes, and you typically go through four to six cycles during the night. Alcohol interferes with these sleep stages. It suppresses REM sleep, which makes it more likely that you will wake up during the night.
3. It increases wakefulness during the night
As the effects of alcohol wear off, it can cause you to wake up more frequently throughout the night. Studies show that alcohol consumption is linked to a higher frequency of waking up during the second half of the night, which can make it hard to fall back asleep. These interruptions can cause a reduction in overall sleep quality, leaving you feeling unrested, groggy, and fatigued the next day.
4. It impacts breathing and snoring
Alcohol relaxes muscles, which can negatively affect your airway. This can lead to increased snoring and, in more severe cases, obstructive sleep apnea (OSA). Sleep apnea is a condition where the airway becomes partially or completely blocked during sleep, causing interruptions in breathing. People who suffer from sleep apnea will exacerbate their condition by drinking alcohol, which leads to more frequent and severe breathing disturbances during the night.
5. It causes dehydration and nighttime bathroom trips
Alcohol is a diuretic. This means it increases urine production, which can lead to dehydration. As a result, you may wake up during the night feeling thirsty or needing to use the bathroom more often. These disruptions affect the quality of your sleep, leaving you feeling tired and groggy in the morning.
“Over time, regular alcohol consumption can contribute to insomnia because it alters the brain's natural sleep-wake cycles and can lead to a dependency on alcohol for sleep,” says Dr. Hewston.
“Alcohol might provide short-term relief, but if you’re looking to improve your sleep quality, skip the alcohol consumption altogether. Instead, establish a consistent sleep schedule and create a pre-bed routine that involves relaxing activities that do not require bright light exposure and are not overly exertional.”
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