Alcohol and Sleep: Why Feeling Sleepy Is Not the Same as Sleeping Well
A glass of wine makes you drowsy, and it feels as if it helps you sleep. In the first hour or two, that is partly true. After that, alcohol tends to do the opposite, which is why a night out so often ends in a restless 4 AM.
Key takeaways
- Alcohol can help you fall asleep faster but often makes the rest of the night worse.
- It tends to reduce REM sleep and increase waking.
- Avoid drinking in the few hours before bed, and do not use alcohol as a sleep aid.
The first half of the night
Alcohol is a sedative, so it can shorten the time you take to fall asleep and increase deep sleep early in the night. That is why a nightcap seems to work. The catch is what the body does as it metabolises alcohol.
The second half
As alcohol levels fall, sleep becomes lighter and more broken. REM sleep, which is thought to support memory and mood, is often suppressed early on and then rebounds, sometimes with vivid dreams. Many people wake in the early hours with a racing heart or a dry mouth and struggle to get back to sleep. The next day brings fatigue and poor concentration.
Breathing and bathroom trips
Alcohol relaxes the muscles of the throat, which can worsen snoring and obstructive sleep apnea. It also makes you pass more urine, so you may wake to use the toilet. If you already snore or have been told you stop breathing in your sleep, alcohol makes things worse; see sleep apnea.
A sensible approach
- Keep alcohol well away from bedtime, ideally finishing at least three to four hours before sleep.
- Drink water alongside alcohol.
- Do not combine alcohol with sleeping pills or sedatives.
- If you find yourself relying on a drink to sleep, tell your doctor.
Cutting back and what to expect
If you stop drinking regularly, sleep can be worse for a week or two before it improves, which surprises people. Stick with a steady wake-up time and use the habits in our guide to falling asleep faster. If you drink heavily, speak to a doctor before stopping suddenly.
Frequently asked questions
Does a nightcap help you sleep?
It may help you fall asleep, but the sleep that follows is usually lighter and more broken.
How long before bed should I stop drinking?
A common suggestion is at least three to four hours, though the safest approach for sleep is little or none.
References and further reading: Reviews of alcohol and sleep in Alcoholism: Clinical and Experimental Research and Sleep Medicine Reviews; National Institute on Alcohol Abuse and Alcoholism sleep resources.