Drink Less, Sleep Better: How Alcohol Consumption Affects Sleep

To reduce the risk of sleep disruptions, you should stop drinking alcohol at least four hours before bedtime. Since alcohol adversely affects a person’s sleep quality, they’re likely to feel fatigued during the day, leading them to drink https://ecosoberhouse.com/article/alcohol-and-sleep-does-alcohol-help-you-sleep/ coffee or energy drinks to stay awake and sedate themselves with alcohol at night. These people will likely find they have to drink more and more as time goes by to overcome the tolerance they have built up to alcohol’s sedative effects.

alcohol overdose

Swapping in a non-alcoholic drink that you reserve for happy hour can often stand-in effectively for alcohol. Reading a book, taking a bath, connecting with a loved one, or even just going to bed early are all proven anxiety relievers. If you sleep better when you don’t drink, you might consider stopping alcohol use entirely. However, if you continue to have sleeping difficulties, reach out to a sleep specialist. If you’re planning on heading out for a night that will involve some drinks, there are some things you can do to help you sleep afterward. Alcohol has a diuretic effect that causes your body to release more water in the way of urine.

How much does it take to affect sleep?

So naturally, you might be wondering whether taking a break from booze could improve your shuteye. Results were similar for women and men, as well as for people of smaller and larger body sizes and people who were physically active vs. those who were more sedentary. Alcohol has been shown to negatively impact sleep, but this comes down to the individual. It can have a relaxing effect, but research shows that too much alcohol can lead to a lack of sleep or insomnia.

The link between alcohol consumption and sleep impairment is especially prominent among older adults. Researchers discourage older adults — particularly men — from using alcohol as a sleep aid. Consider trying a few of the drinks above to find out which ones help you sleep best. Most drinks with sleep-promoting potential can be prepared with just a few simple ingredients in 5 minutes or less. As long as you don’t have an allergy to bananas or almonds, a smoothie like this is a healthy and delicious way to end the day. Given that almond milk is made from whole almonds, people with nut allergies should avoid almond milk and products made with it.

Micrognathia and Obstructive Sleep Apnea

Alcohol can have a sedative effect and cause a person to fall asleep more quickly than usual. However, consuming alcohol can also cause sleep disruption and other adverse effects on people’s health. Though alcohol may help you fall asleep faster, it can disrupt the important REM stage of your sleep cycle, leading to lack of sleep or sleep disorders like insomnia. A new study assesses the effect of alcohol consumption on the restorative quality of sleep.

  • Studies have shown the body is more effective at processing alcohol at certain times of the day than others.
  • By suppressing this all-important stage, alcohol can spur fatigue, brain fog, and emotional dysregulation.
  • The gut and its microbiome are often referred to as the body’s second brain, and operate under powerful circadian rhythm activity.
  • Alcohol also relaxes throat muscles, and this relaxation can worsen sleep-related breathing problems and contribute to sleep apnea.
  • Still, individuals taking certain medications, including blood thinners and drugs to reduce stomach acid and manage diabetes, should exercise caution with turmeric and ginger (63, 64).
  • Meanwhile, turmeric is rich in the compound curcumin, which may alleviate some effects of sleep deprivation, reduce inflammation, and safely treat symptoms of anxiety and depression (59, 60, 61, 62).
  • Seeking rehab for drug addiction, especially concerning substances like alcohol, becomes crucial when considering its impact on sleep. Despite its sedative effects that induce drowsiness, excessive alcohol intake can significantly diminish both the quality and duration of sleep. Therefore, addressing addiction through rehab programs becomes pivotal in restoring not only sobriety but also healthy sleep patterns.

According to 2015 research out of the University of Sussex, 62% of Dry January participants reported better sleep. Research shows alcohol can increase the amount of deep sleep people with insomnia get. After about six nights, people with insomnia will start to develop a tolerance to alcohol and need to drink more to get the same effect, according to one study. Not only does drinking alcohol leave me with a serious case of acid reflux, though—it also makes getting a good night’s sleep pretty difficult.