Does Alcohol Affect Sleep?
What You Need to Know Before Bed
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Sleeplessness, insomnia, poor sleep health. Whatever you want to call it, it’s hard to deny the exhausting epidemic affecting millions of people all over the world. People, as a whole, are getting less rest and are desperately turning to pills or other aids as a result.
Along with prescription medications and folk remedies, many have incorporated a glass or two of alcohol into their nightly routine to try to catch a few more hours of shuteye. But does this method really work.
In two separate studies, up to 28% of people said they use alcohol to help them fall asleep.
Despite what many believe, that nightcap might be destroying the quality of your ZZZs because…
01
Deceptively Drowsy
Alcohol makes you fall asleep faster, which some people think is a benefit. But they end up with lower quality rest. [2]
You could be waking up through the night and not remember the next morning. But you’ll feel more tired, for sure. [3]
Alcohol changes brain activity during your night spent asleep, resulting in a less restful experience. [1]
There is often an increase in deep sleep in the first half of the night, but people experience disruptions in the latter half. [2]
Some alcohol drinkers wake up earlier and have trouble falling back asleep. [3]
02
Ways Alcohol Disrupts Your Night
More Bathroom Breaks
Drinking before bed means your liver works overtime to rid the body of toxins. Requiring you to make more bathroom trips in the middle of the night. [1]
Night Sweats
The brain, heart, and liver contribute greatly to overall body heat. When the liver kicks into overdrive working through alcoholic toxins, the body’s temperature can rise. [4]
Sleep Apnea
People who drink are more likely to snore! Alcohol relaxes muscles in the throat, making snoring and sleep apnea more of a concern. [1]
03
Deep Dive: What Alcohol Does to Your Sleep Cycle
Alcohol may cause some sleepers to reenact their dreams in their sleep. People can walk, talk, and perform actions without actually knowing what is going on. [5]
04
Gender and Alcohol
05
Frequently Asked Questions
Why Do Alcoholics Often Experience Insomnia?
People who binge-drink generally feel more tired the next day, leading them to drink more to try to fall asleep, creating a cycle. [7]
Is Mixing Alcohol with Sleeping Aids Dangerous?
06
Tips on Being More Sleep Responsible With Drinks
07
Better Sleep Aids
Hot Tea
In a 2011 study, people who drank passionflower herbal tea showed significantly improved rest quality over people who drank a placebo. [11]
Hot Bath
Multiple studies have shown taking a warm bath or shower around 90 minutes before bed increases and improves deep sleep. [12]
Blue Light
Reducing exposure to blue light through filters and specially coated glasses can improve your time asleep drastically. [13]
[1] Disturbed Sleep and Its Relationship to Alcohol Use, Substance Abuse
[2] Reviewing Alcohol's Effects on Normal Sleep, Science Daily
[3] Alcohol and Sleep: What You Need to Know, Psychology Today
[4] Feeling Warm & Flushed Skin from Drinking Alcohol, Alcohol.org
[5] Why You Should Limit Alcohol Before Bed for Better Sleep, Cleveland Clinic
[6] Alcohol Disrupts Women's Sleep, CNN
[7] New Study Shows how a Single Binge Drinking Episode Affects Gene that Regulates Sleep, University of Missouri Health
[8] The Effects of Mixing Sleeping Pills and Alcohol, Alcohol.org
[9] What Are Your Sleep Busters?, Mayo Clinic
[11] A Double‐blind, Placebo‐controlled Investigation of the Effects of Passiflora incarnata (Passionflower) Herbal Tea on Subjective Sleep Quality, Wiley Online Library
[12] A Shower at Night Might Help You Sleep Better, Mercola
[13] Blue Light Has a Dark Side, Harvard Health Publishing
