Alcohol & sleep: how reducing drinking can improve sleep quality

May 1

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA

Learn about the connection between alcohol and sleep quality, including how it can affect circadian rhythms and impact sleep-wake cycles and REM sleep.

Many people turn to a nightcap, like a glass of wine or cocktail, as they wind down at the end of the day, often believing it might help them sleep better. However, the effects of alcohol on sleep are more complex and significantly less beneficial than you might think. Understanding how alcohol affects sleep can help you enhance your sleep quality and may potentially lead you to make different choices before bed.

Is alcohol bad for sleep?

It’s a common belief that an alcoholic drink in the evening can relax the mind and body, making it easier to fall asleep. However, that’s not the full story.

Initially, alcohol might make you feel relaxed and sleepy due to its sedative effects, but as the night progresses, the alcohol can have negative impacts. Once alcohol is in your system, it starts to affect the brain and body in ways that can interfere with good sleep. Although you might fall asleep quickly, the second part of your sleep cycle is often disrupted and you may find yourself waking frequently throughout the night, which interrupts your natural sleep pattern.

Alcohol can also affect the quality of your sleep. It can reduce the amount of time you spend in deep sleep and rapid eye movement (REM) sleep, which are important stages of sleep that help you feel rested and alert the next day. Alcohol’s impact on REM sleep can mean that even if you sleep for a full eight hours, you might not feel fully rested when you wake up.

Alcohol can also increase the likelihood of snoring and sleep apnea — a condition where breathing stops and starts during sleep — which can further reduce sleep quality. Plus, it can trigger the need to go to the bathroom more often during the night, which means more sleep interruptions.

Consistent alcohol consumption can lead to long-term sleep issues. Alcohol can impact sleep-wake cycles, making it harder to stick to a regular sleep schedule. Over time, this can contribute to chronic sleep deprivation, affecting your mood, energy levels, and overall health.

How alcohol can affect sleep quality: 6 symptoms

Alcohol can affect sleep quality in many ways. Knowing these symptoms can help you make more informed choices about alcohol consumption, which may lead to better sleep and improved wellbeing.

1. Delayed sleep onset: While it might seem like alcohol helps you fall asleep faster, it actually can delay the onset of sleep once your body begins to metabolize the alcohol. This means you might find yourself tossing and turning, unable to fall asleep as quickly as you expected.

2. Increased wakefulness: After any initial sedative effect of alcohol wears off, your sleep can become fragmented, which can lead to increased wakefulness during the second half of the night. Your sleep becomes less restful and more interrupted.

3. Night sweats and overheating: Alcohol consumption can increase your body temperature and cause night sweats, which can be uncomfortable and may lead to frequent awakenings.

4. Increased snoring and risk of sleep apnea: Alcohol can relax the muscles in your throat, which can worsen snoring and increase the risk of sleep apnea. This can reduce sleep quality and lead to health issues over time.

5. Nighttime bathroom trips: Alcohol can make you urinate more frequently. Getting up to go to the bathroom multiple times during the night can interrupt your sleep cycle and disturb your rest.

6. Next-day fatigue: The disrupted and lower quality of sleep might make you feel unusually tired the next day, even if you spent plenty of time in bed. This can affect your concentration, mood, and productivity.

What is alcohol's impact on circadian rhythms and REM sleep?

Understanding how alcohol affects circadian rhythms and REM sleep can help us comprehend why moderating or reducing alcohol can lead to better sleep, and improved health and wellbeing.

1. Disruption of circadian rhythms: Your circadian rhythm is like an internal clock that dictates when you feel awake and when you feel sleepy. Alcohol can disrupt your circadian rhythm, making it harder for your body to stick to its natural sleep-wake cycle.

2. Impact on REM sleep: REM sleep — when most of your dreaming occurs — is important for memory consolidation and mood regulation. Alcohol consumption can significantly reduce the duration and quality of REM sleep. With less restorative sleep, your ability to process emotions and information can drop, which might impact your mood and cognitive function.

3. Altered sleep-wake cycles: When alcohol disrupts your circadian rhythm and REM sleep, your sleep-wake cycles can become irregular. You might find it challenging to fall asleep at your usual time or wake up the next morning. Over time, these altered sleep-wake cycles can lead to a mismatch between your body's internal clock and your external environment, making it harder to maintain a consistent sleep schedule and get quality rest.

4. Long-term consequences: Prolonged disruption of circadian rhythms and REM sleep can lead to chronic sleep disturbances. These can contribute to decreased quality of life and health issues, including mood disorders, cognitive impairments, and decreased immune function.

9 strategies for reducing alcohol consumption for better sleep

If you're considering reducing alcohol for better sleep quality, there are effective strategies to help you. Remember, improved sleep can lead to better mental clarity, mood, and overall health.

1. Check in with yourself

Consider your habits with your alcohol intake to understand your patterns and triggers. This self-awareness can help you identify situations where you're more likely to drink, and develop strategies to address them.

2. Set clear goals

Define why you want to reduce your alcohol consumption and what you hope to achieve. Setting specific, achievable goals can provide motivation and a sense of direction. For instance, you might aim to limit alcohol to weekends only and/or have no more than one drink per evening.

💙 Get specific on the goals you wish to set and the intention behind them with guidance from Jay Shetty’s The ‘Why’ Behind Your Goals.

3. Find alternatives

Discover enjoyable non-alcoholic beverages you can drink in situations where you might typically consume alcohol. This could be non-alcoholic beers, mocktails, or sparkling water.

4. Change your routine

If your evening routine typically involves alcohol, replace it with other relaxing activities. Read, listen to calming music, or practice gentle yoga to unwind without relying on alcohol.

💙 Dim the lights, snuggle up on the couch with a book, and press play on one of our playlists meant to soothe and relax you, like Late Night Jazz.

5. Manage stress

Stress management techniques such as meditation, exercise, or talking to a friend or therapist about your stressors can help.

💙 If you’re struggling with stress, try stepping out of the rumination cycle by Working with Thoughts.

6. Create a supportive environment

Share your goals with friends and family so they can support your efforts. Surround yourself with understanding people who will encourage you.

💙 Learn the art of Nurturing Relationships in Tamara Levitt’s Relationship with Others Series.

7. Improve your sleep environment

Make your bedroom a welcoming place for sleep. Keep it cool, dark, and quiet. A comfortable mattress and pillows can also encourage better, more relaxing sleep without the need for alcohol to help you wind down.

💙 Incorporate music into your nighttime routine to set a calming mood. Try This Is What Sleep Feels Like, composed by JVKE.

8. Establish a bedtime routine

Develop a bedtime routine that signals to your body it's time to wind down. Try dimming the lights, turning off electronic devices, and relaxing by reading or taking a warm bath.

💙 Engage in gentle movement with Mel Mah’s Sleep Routine guided exercise to release excess stress and energy to promote deep rest.

9. Be patient and forgiving

Changing habits takes time, and there might be setbacks along the way. Be patient with yourself and recognize that each day is a new opportunity to reduce your alcohol intake and improve your sleep.

Alcohol and sleep quality FAQs

Is it ever okay to have alcohol before bed?

Having alcohol before bed is not recommended if you're aiming for quality sleep. While an occasional drink might not have severe consequences for everyone, regular consumption can lead to disrupted sleep patterns. If you do choose to drink, do so moderately and not close to bedtime so your body has time to metabolize the alcohol before you go to sleep.

How quickly can I see improvements in my sleep after reducing alcohol consumption?

Improvements in sleep can vary from person to person, but many people notice changes within a few days to a couple of weeks after reducing their alcohol intake. Without alcohol, you’re likely to experience more restful sleep and find it easier to fall asleep and wake up feeling refreshed.

Are certain types of alcohol worse for sleep than others?

All alcoholic beverages can impact sleep, but those with higher alcohol content, like spirits, may have a more significant effect compared to a glass of wine or beer. Plus, alcoholic drinks mixed with caffeine or high in sugar can also adversely affect sleep. Caffeine, a stimulant found in some cocktails, can increase alertness and delay the onset of sleep, further disrupting sleep quality. Similarly, beverages high in sugar can lead to disruption in blood sugar levels, which may interfere with falling asleep and staying asleep.

Can moderate alcohol consumption still affect my sleep?

Even moderate alcohol consumption can impact sleep quality, especially if you drink close to bedtime. Alcohol affects sleep cycles, REM sleep, and can lead to more frequent awakenings during the night. Everyone's tolerance is different, so what's moderate for one person may still be enough to disrupt someone else’s sleep.

What are some alternative ways to unwind in the evening without alcohol?

There are many ways to relax in the evening without alcohol.

Try soothing activities such as reading a book, listening to calming music, practicing deep breathing exercises, or gentle stretching.
Hobbies like drawing or knitting can also be relaxing.
Establish a ritual that signals your body it's time to wind down, like sipping a cup of herbal tea or taking a warm bath, to help prepare for sleep.

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Calm Editorial Team