Alcohol may appear to be a helpful sleep aid, but it actually disrupts your body’s natural sleep cycles as it metabolizes throughout the night. – Naomi Rahim/Moment RF/Getty Images
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Do you often reach for an alcoholic drink to relax and fall asleep? Whether it’s an old-fashioned, a hot toddy, or even an espresso martini, many individuals have a favorite evening beverage that signals the end of a long day. But have you ever wondered about the history behind this nightly ritual?
The tradition of enjoying a drink before bed to encourage better sleep, also known as a nightcap, dates back to the early 18th century. Initially, the term “nightcap” referred to a literal hat worn at night to keep the head warm for more restful sleep before modern heating. Over time, people began associating this warming sensation with the effects of an evening alcoholic drink, a notion that persists in popular culture today.
However, as health authorities continue to issue warnings about the risks of alcohol consumption, it may be time to reconsider this nightly habit. In January, then-US Surgeon General Dr. Vivek Murthy released an advisory on the cancer risks linked to alcohol consumption and called for updated health warnings on alcoholic beverages.
Moreover, the negative impact of alcohol can extend to your sleep quality. According to Dr. Anthony Reffi, a clinical psychologist and assistant scientist at Henry Ford Health’s Sleep Disorders and Research Center in Detroit, alcohol is a central nervous system depressant that causes drowsiness but hampers sleep quality, leading to nighttime awakenings and daytime fatigue.
How exactly does alcohol affect sleep? The effects vary based on factors such as sex, body weight, metabolism, and the alcohol amount consumed, explained Dr. Deirdre Conroy, clinical director of the behavioral sleep medicine program at the University of Michigan.
While a higher alcohol dose can facilitate falling asleep, it also raises the chances of waking up during the night, Dr. Conroy noted. Alcohol functions by inhibiting excitatory neurotransmitters in the brain, inducing drowsiness more rapidly, said Dr. Timothy Roehrs, former research director at the Sleep Disorders and Research Center of Henry Ford Health System.
Consuming alcohol before bedtime elevates blood alcohol content, disrupting rapid eye movement (REM) sleep, a crucial phase for cognitive functions like memory, concentration, and mood regulation.
In the first few hours of sleep, alcohol peaks in the body, leading to initial drowsiness. However, during the latter part of the night, a “rebound effect” occurs, causing more frequent awakenings and disturbances as alcohol is metabolized, explained Dr. Reffi.
Moderate to high alcohol doses also decrease the total amount of REM sleep an individual experiences in a night, Dr. Reffi added.
Research has shown that individuals with chronic insomnia might experience temporary relief
A study discovered that individuals who consumed a high amount of alcohol before going to bed initially experienced longer sleep duration compared to those who had a low amount or none at all. However, after a week, the differences disappeared, and the high-dose drinkers were found to be sleeping less and spending fewer minutes in deep sleep, according to Reffi. Apart from impacting sleep quality, regular alcohol intake before bedtime can result in long-term consequences such as developing a higher tolerance to its sedative effects and an increased risk of alcohol dependence. Furthermore, combining alcohol with other bedtime medications can enhance its calming effects, potentially leading to accidents if one gets out of bed during the night, explained Conroy.
To improve the quality of your sleep, it might be beneficial to reassess your evening routine and seek out healthier alternatives to consuming alcohol before bedtime. Non-alcoholic beverages have gained popularity as a relaxing option without the negative effects of alcohol. Several brands now offer options that replicate the taste of cocktails while still providing a satisfying drink to help individuals unwind before sleep, as suggested by Reffi. Alternatively, herbal teas or a “sleepy girl mocktail” can also offer a similar calming effect to alcohol.
However, excessive liquid intake before bedtime can lead to disruptions and frequent trips to the bathroom during the night, so it’s advisable to avoid consuming too much close to bedtime. Additionally, it’s crucial to abstain from caffeine for at least eight to ten hours before sleep to avoid disrupting the body’s natural sleep patterns. For those struggling with consistent sleep disturbances, seeking guidance from a professional can help identify any underlying issues, according to Conroy. Establishing a consistent wind-down routine can also signal to the body that it’s time to rest.
Incorporating relaxation techniques, avoiding stimulating activities before bedtime, and limiting naps can significantly enhance sleep quality, along with regular exercise. Reffi suggested trying other relaxing activities before bed, such as reading, meditating, journaling, praying, or spending time with loved ones. It’s advisable to steer clear of stress-inducing activities before bed, like watching the news, using social media, or keeping your phone on do not disturb mode.
