Can Alcohol Be Good For You?

Is smoking as bad as alcohol?

The Hazards of Smoking – While drinking can be a threat to your health, smoking is certainly worse. Unlike alcohol at low or moderate levels, there is no benefit to tobacco use at any level. When you smoke, you inhale various chemicals that can injure cells, causing both cancer and artery damage (e.g.

heart attacks and strokes). Tobacco smoke can take a toll on your cholesterol levels as well. It’s known to lower HDL (or “good”) cholesterol, elevate LDL (or “bad”) cholesterol and also cause a rise in triglycerides — the same type of blood fat that can build up as a result of alcohol consumption. It also injures the arteries, making the “bad” LDL cholesterol more likely to stick and cause blockages.

As if these issues aren’t enough, smoking can harm your cardiovascular health in other ways too. Your blood becomes thicker, artery walls become stiffer and more inflamed, and blood circulation is negatively affected. Not to mention, your lungs literally become black from tar.

Is it better to be alcohol free?

Improved heart health – Reduc­ing your alco­hol con­sump­tion not only helps to low­er your blood pres­sure and heart rate, but it may also reduce your risk of devel­op­ing sev­er­al oth­er heart-relat­ed health con­di­tions. Exces­sive alco­hol con­sump­tion can ele­vate your triglyc­erides, caus­ing fat to accu­mu­late in your arter­ies.

Can alcohol help you sleep?

Alcohol and Sleep Medical Disclaimer: The content on this page should not be taken as medical advice or used as a recommendation for any specific treatment or medication. Always consult your doctor before taking a new medication or changing your current treatment.

1. Alcohol is a central nervous system depressant that causes brain activity to slow down.
2. Alcohol has sedative effects that can induce feelings of relaxation and sleepiness, but the consumption of alcohol — especially in excess — has been linked to poor sleep quality and duration.
3. People with alcohol use disorders commonly experience insomnia symptoms.

Studies have shown that alcohol use can exacerbate the symptoms of sleep apnea. Drinking alcohol in moderation is generally considered safe but every individual reacts differently to alcohol. As a result, alcohol’s impact on sleep largely depends on the individual.

• After a person consumes alcohol, the substance is absorbed into their bloodstream Centers for Disease Control and Prevention (CDC) As the nation’s health protection agency, CDC saves lives and protects people from health threats.
• From the stomach and small intestine.
• Enzymes in the liver eventually metabolize the alcohol, but because this is a fairly slow process, excess alcohol will continue to circulate through the body.

The effects of alcohol largely depend on the person. Important factors include the amount of alcohol and how quickly it is consumed, as well as the person’s age and body composition. The relationship between alcohol and sleep National Institutes of Health (NIH) The NIH, a part of the U.S.

1. Department of Health and Human Services, is the nation’s medical research agency — making important discoveries that improve health and save lives.
2. Has been studied since the 1930s, yet many aspects of this relationship are still unknown.
3. Research has shown that those who drink large amounts of alcohol before bed are often prone to decreased sleep onset latency, meaning they take less time to fall asleep.

As liver enzymes metabolize the alcohol during the night and blood alcohol levels decrease, these individuals are also more likely to experience sleep disruptions and decreases in sleep quality. To understand how alcohol impacts sleep, it is important to understand the different stages of the human sleep cycle. A normal sleep cycle consists of : three non-rapid eye movement (NREM) stages and one rapid eye movement (REM) stage.

• Stage 1 (NREM) : This initial stage is the transition period between wakefulness and sleep, during which the body will begin to wind down. The sleeper’s heartbeat, breathing, and eye movements start to slow down and their muscles will relax. Brain activity also begins to decrease. This phase is also known as light sleep.
• Stage 2 (NREM) : The sleeper’s heartbeat and breathing rates continue to slow as they progress toward deeper sleep. Their body temperature will also decrease and the eyes become still. Stage 2 is usually the longest of the four sleep cycle stages.
• Stage 3 (NREM) : Heartbeat, breathing rates, and brain activity all reach their lowest levels of the sleep cycle. Eye movements cease and the muscles are totally relaxed. This stage is known as slow-wave sleep.
• REM : REM sleep begins about 90 minutes after the individual initially falls asleep. Eye movements will restart and the sleeper’s breathing rate and heartbeat will quicken. Dreaming primarily takes place during REM sleep. This stage is also thought to play a role in memory consolidation National Center for Biotechnology Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.,

These four NREM and REM stages repeat in cyclical fashion throughout the night. Each cycle should last roughly 90 to 120 minutes Merck Manual First published in 1899 as a small reference book for physicians and pharmacists, the Manual grew in size and scope to become one of the most widely used comprehensive medical resources for professionals and consumers.

1. Resulting in four to five cycles for every eight hours of sleep.
2. For the first one or two cycles, NREM slow-wave sleep is dominant, whereas REM sleep typically lasts no longer than 10 minutes.
3. For later cycles, these roles will flip and REM will become more dominant, sometimes lasting 40 minutes or longer without interruption.

NREM sleep will essentially cease during these later cycles. Drinking alcohol before bed can increase the suppression of REM sleep during the first two cycles. Since alcohol is a sedative, sleep onset is often shorter for drinkers and some fall into deep sleep rather quickly.

As the night progresses, this can create an imbalance between slow-wave sleep and REM sleep, resulting in less of the latter and more of the former. This imbalance decreases overall sleep quality, which can result in shorter sleep duration and more sleep disruptions., the most common sleep disorder, is marked by periods of difficulty falling or staying asleep.

Insomnia occurs despite the opportunity and desire to sleep, and leads to and other negative effects. Since alcohol can reduce REM sleep and cause sleep disruptions, people who drink before bed often experience insomnia symptoms and feel excessively sleepy National Center for Biotechnology Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.

1. The following day.
2. This can lead them into a vicious cycle National Center for Biotechnology Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.
3. That consists of self-medicating with alcohol in order to fall asleep, consuming caffeine and other stimulants during the day to stay awake, and then using alcohol as a sedative to offset the effects of these stimulants.

Binge-drinking – consuming an excessive amount of alcohol in a short period of time that results in a blood alcohol level of 0.08% or higher – can be particularly detrimental to sleep quality. In recent studies, people who took part in binge-drinking on a weekly basis were significantly more likely to have trouble falling and staying asleep.

These findings were true for both men and women. Similar trends were observed in adolescents and young adults National Center for Biotechnology Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information., as well as middle-aged and older adults National Center for Biotechnology Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.

Researchers have noted a link between long-term alcohol abuse and chronic sleep problems. People can develop a tolerance for alcohol rather quickly, leading them to drink more before bed in order to initiate sleep. Those who have been diagnosed with alcohol use disorders frequently report insomnia symptoms.

The Matt Walker Podcast SleepFoundation.org’s Scientific Advisor is a disorder characterized by abnormal breathing and temporary loss of breath during sleep. These lapses in breathing can in turn cause sleep disruptions and decrease sleep quality. occurs due to physical blockages in the back of the throat, while occurs because the brain cannot properly signal the muscles that control breathing.

During apnea-related breathing episodes – which can occur throughout the night – the sleeper may make choking noises. People with sleep apnea are also prone to loud, disruptive snoring. Some studies suggest that alcohol contributes to sleep apnea because it causes the throat muscles to relax, which in turn creates more resistance during breathing.

• This can exacerbate OSA symptoms and lead to disruptive breathing episodes, as well as heavier snoring.
• Additionally, consuming just one serving of alcohol before bed can lead to symptoms of OSA and heavy snoring, even for people who have not been diagnosed with sleep apnea.
• The relationship between sleep apnea and alcohol has been researched fairly extensively.

The general consensus based on various studies is that consuming alcohol increases the risk of sleep apnea National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. Does Alcohol Help You Sleep? Alcohol may aid with sleep onset due to its sedative properties, allowing you to fall asleep more quickly. However, people who drink before bed often experience disruptions later in their sleep cycle as liver enzymes metabolize alcohol.

• 12 ounces of beer with 5% alcohol content
• 5 ounces of wine with 12% alcohol content
• 1 ounce of liquor or distilled spirits with 40% alcohol content

Moderate drinking is loosely defined as up to two drinks per day for men and one drink per day for women. Heavy drinking means more than 15 drinks per week for men and more than eight drinks per week for women. Will a Small Amount of Alcohol Affect My Sleep? Drinking to excess will typically have a more negative impact on sleep than light or moderate alcohol consumption.

1. However, since the effects of alcohol are different from person to person, even small amounts of alcohol can reduce sleep quality for some people.
2. One 2018 study compared sleep quality National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.

among subjects who consumed various amounts of alcohol.

• Low amounts of alcohol : Having fewer than two servings of alcohol per day for men or one serving per day for women decreased sleep quality by 9.3%.
• Moderate amounts of alcohol : Having two servings of alcohol per day for men or one serving per day for women decreased sleep quality by 24%.
• High amounts of alcohol : Having more than two servings of alcohol per day for men or one serving per day for women decreased sleep quality by 39.2%.

When Should I Stop Drinking Prior To Bed To Minimize Sleep Disruption? You can manage the negative effects of alcohol on sleep by giving your body ample time to metabolize alcohol before falling asleep. To reduce the risk of sleep disruptions, you should stop drinking alcohol at least four hours National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.

1. Centers for Disease Control. (2020, January 15). Alcohol and Public Health: Frequently Asked Questions. Centers for Disease Control and Prevention., Retrieved February 6, 2023, from
2. Roehrs, T., & Roth, T. Sleep, Sleepiness, and Alcohol Use. National Institute on Alcohol Abuse and Alcoholism., Retrieved February 6, 2023, from
3. Rasch, B., & Born, J. (2013). About Sleep’s Role in Memory. Physiological Reviews, 93(2), 681–766.
4. Schwab, R. (2020, June). Insomnia and Excessive Daytime Sleepiness (EDS). Merck Manual Consumer Version., Retrieved February 6, 2023, from
5. Park, S., Oh, M., Lee, B., Kim, H., Lee, W., Lee, J., Lim, J., & Kim, J. (2015). The Effects of Alcohol on Quality of Sleep. Korean Journal of Family Medicine, 36(6), 294–299.
6. Coltrain, I., Nicholas, C., & Baker, F. (2018). Alcohol and the Sleeping Brain. Handbook of Clinical Neurology, 125, 415–431., Retrieved from
7. Popovici, I., & French, M. (2013). Binge Drinking and Sleep Problems among Young Adults. Drug and Alcohol Independence, 132, 207–215.
8. Canham, S., Kaufmann, C., Mauro, P., Mojtabai, R., & Spira, A. (2015). Binge Drinking and Insomnia in Middle-aged and Older Adults: The Health and Retirement Study. International Journal of Geriatric Psychiatry, 30(3), 284–291.
9. Simou, E., Britton, J., & Leonardi-Bee, J. (2018). Alcohol and the risk of sleep apnoea: A systematic review and meta-analysis. Sleep Medicine, 42, 38–46.
10. Pietilä, J., Helander, E., Korhonen, I., Myllymäki, T., Kujala, U., & Lindholm, H. (2018). Acute Effect of Alcohol Intake on Cardiovascular Autonomic Regulation During the First Hours of Sleep in a Large Real-World Sample of Finnish Employees: Observational Study. JMIR Mental Health, 5(1), e23.
11. Stein, M.D., & Friedmann, P.D. (2005). Disturbed sleep and its relationship to alcohol use. Subst Abuse, 26(1):1-13.

: Alcohol and Sleep

Which alcohol type is least harmful?

15 of the Healthiest Alcoholic Drinks, Straight From Dietitians You don’t need alcohol to relax and unwind, but the practice is ritualized in our culture as one that helps you “let your hair down.” However, as we all know, “too much of a good thing can be, well, too much,” Ann Louise Gittleman, Ph.D., CNS, notes.

The most healthy way to drink is and alongside plenty of water to counterbalance the diuretic effects,” explains nutritionist, Hardly groundbreaking news, but what exactly does drinking in moderation look like? “This is a tricky question because the line between healthy drinking and unhealthy drinking is really more about total consumption than individual drinks,” explains Poon.

Gittleman advises, “one drink per day for women and up to two drinks per day for men as moderate alcohol consumption.” Drinking in moderation can also help you avoid some of alcohol’s, “If you want to avoid other negative effects like, weight gain, and sleep disruption, stick to beverages that are lower in sugar, contain clear alcohol, and are lower in calories.

Drinking sugary beverages can disrupt your blood sugar and cause problems with, Just the alcohol can send your blood sugar levels for a spin on its own, and the combination can create hypoglycemia,” which can contribute to that shaky feeling you might experience after a night of drinking. You also want to regulate when you drink.

Poon emphasizes, “The digestion of alcohol can really affect your sleep, and quality sleep is one of the most important factors in overall health. Researchers have found that it’s best to drink at least four hours before bedtime to avoid disrupting sleep.” Finally, some people should avoid drinking altogether.

1. Poon makes the following recommendation.
2. Communities who would want to abstain completely would include pregnant women, people who struggle with alcohol abuse, people with certain conditions such as liver disease, and people who are on,” Gittleman adds that because alcohol is a central nervous system depressant, it’s important to check if any medications you’re taking are contraindicated.

“This includes over-the-counter painkillers such as ibuprofen and acetaminophen,” she says, “which can interact with alcohol to cause when taken in large amounts. Other populations might want to to stay committed to a healthy lifestyle. “In my opinion,” says Poon, “abstaining from alcohol is helpful for people who are trying to and people who are training for an endurance event or preparing for a big presentation at work.

Also, if you are having troubles with your digestion or with anxiety, you may want to consider abstaining from alcohol to see if it helps.” If, however, you fall outside these populations and choose to imbibe, some alcohol is healthier than others. As a rule of thumb, Poon suggests, “the simpler, the better.

When choosing alcoholic beverages, avoid syrups, sweet mixers, sodas, and tonic water. Instead, stick to one or two ingredient drinks, high-quality clear alcohols, and hydrating mixers such as water and soda water.” In addition, Gittleman suggests adding herbal garnishes to drinks, like mint, basil, ginger, or rosemary, for flavor.

• Ann Louise Gittleman, Ph.D., CNS, is the author of,
• is a chef, nutritionist, reiki master, and the founder of Just Add Water and Culinary Alchemy.

01 of 15 Red wine is widely recognized as one of the healthiest alcoholic drinks out there. Poon notes that it’s “relatively low in calories and also offers some health benefits.” She adds that red wine is rich in antioxidants such as resveratrol and proanthocyanidins and can promote cardiovascular health.

Gittleman concurs, adding that “studies have shown that drinking a moderate amount with an alcohol content of 12% to 15% daily can help prevent heart disease.” She advises looking for red wines made from high-fiber Tempranillo grapes, such as Rioja, as these “have been shown to lower bad cholesterol levels.” Additionally, she says the ” in red wines also help to keep blood vessels flexible and may even lower the risk of cancer.” 02 of 15 While tequila is still technically classified as a depressant, it’s well-known as an “upper.” This concept is heavily debated, but there is some evidence that suggests tequila may not have as severe of depressive qualities compared to other alcohols.

“Oftentimes, people report feeling better after drinking tequila,” says Poon. She points out that some ” indicate that it is possible that the sugars in tequila do not shift like other alcohols.” 03 of 15 Low in calories and sugar, a vodka soda is widely recognized as one of the healthier cocktail options in the bar.

Plus, Poon notes that “soda water is hydrating, so it’s nice to mix a small amount of clear alcohol with a hydrating beverage. Then, add a splash of for a bit of vitamin C.” There are additional health benefits to the spirit, according to Gittleman. “Vodka, for example, can improve blood circulation and helps to develop collateral vessels which connect the heart to the lungs,” adds Gittleman.

In addition, she advises you to opt for a gluten-free variety, like Tito’s, Blue Ice, Chopin, or Crystal Head.04 of 15 Fresh veggies make this cocktail a win-win. “I like Bloody Mary cocktails because they are full of vegetables!” says Poon. “You would want to keep consumption to a minimum, though, as each drink packs in quite a few calories.” Also, keep an eye out for garnishes and add-ins packed with sodium.05 of 15 A smoky flavor makes mezcal memorable on the palate.

Sip it slowly to enjoy. Poon notes, “like tequila, mezcal doesn’t seem to as much as other alcohols,” which makes it a,06 of 15 Spritzers are ideal when the temperatures rise. “Though not particularly popular in the United States,” says Poon, “I do like the practice of mixing wine with sparkling water.

Not only does this cut back on the alcohol and calorie content of each drink, but it also adds a hydrating element.” 07 of 15 Sparkling wines and Champagne can be a relatively healthy way to enjoy an indulgent cocktail. The key is to choose a dry variety.

• Says Poon.
• If you are worried about sugar consumption, dry champagne is the way to go!” 08 of 15 Mulled wines are popular around the holidays, but you can enjoy them year-round.
• Mulled wine pairs the antioxidants of red wine with a blend of healthful spices and herbs that can give your drink a therapeutic boost,” explains Poon.

When selecting a wine, Gittleman advises you to opt for an organic variety. “Certified organic wines have less sugar, additives, and preservatives and may prevent headaches the next day,” she says.09 of 15 “Skinny” margaritas are hot (especially if you infuse yours with jalapeño) and delicious; plus, you can enjoy the fun of a “mixed drink” without the added sugars.

“The key here,” explains Poon, “is to ditch the bottled syrup and lime juice and stick with fresh lime, high-quality tequila, ice, and maybe a splash of soda water.” Your bartender will most likely know how to fashion one of these popular drinks.10 of 15 If a slight buzz is what you’re after, a hard kombucha might be a refreshing choice.

“I like hard kombucha because they are naturally fermented and offer the probiotic benefits,” says Poon.11 of 15 Do you know low-calorie beer? Think again. Poon points out the latest trend: craft beers that are “sub-100 calories.” Plus, beer packs a pretty healthy punch.

1. An American Journal of the Medical Sciences study states that “beer contains more protein and B vitamins than wine,” notes Gittleman.
2. The antioxidants and flavonoids in beer are different than those in wine, but they still boast some hefty nutritional benefits along with other ingredients such as and even high levels of,” 12 of 15 A refreshing option, cider may, notes Poon, contain almost as many antioxidants as a glass of red wine.13 of 15 Palomas are on-trend—even better, when made with fresh-squeezed grapefruit juice, soda water, and tequila, they can be refreshingly healthy, or as Poon notes, ” healthier, ” than other mixed drink options.14 of 15 Poon says, “Depending on where you are, it might be possible to get a cocktail made with fresh-pressed green juices.” It’s super important that you avoid bottled green juices (often packed with sugar) and stick with a fresh-pressed variety.15 of 15 Opt for high-quality whiskey in your hot-toddy.

Poon suggests mixing in “fresh lemon, fresh ginger, and honey” to add a healthful boost to your cocktail. Byrdie takes every opportunity to use high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our to learn more about how we keep our content accurate, reliable and trustworthy.

1. Prather AA, Leung CW, Adler NE, et al., Sleep Health,2016;2(4):272-276. doi:10.1016/j.sleh.2016.09.007
2. Clinical Diabetes,2012 Jan;30(1):38-38. doi:10.2337/diaclin.30.1.38
3. Spadola CE, Guo N, Johnson DA, et al., Sleep.2019 Nov;42(11):zsz136. doi:10.1093/sleep/zsz136
4. Neupane, SP., Front Immunol.2016 Dec;7:655. doi:10.3389/fimmu.2016.00655
5. Barnes, MJ., Sports Med,2014 Jul;44(7):909-19. doi:10.1007/s40279-014-0192-8
6. Topiwala A, Allan CL, Valkanova V, et al., BMJ,2017 Jun;357:j2353. doi:10.1136/bmj.j2353
7. Bishehsari F, Magno E, Swanson G, et al., Alcohol Res,2017;38(2):163–171.
8. Smith, JP,, Alcohol Res.2012;34(4):414–431.
9. Bertelli AAA, Das DK., J Cardiovasc Pharmaco l.2009 Dec;54(6):468-76. doi:10.1097/FJC.0b013e3181bfaff3
10. Briguglio G, Costa C, Pollicino M, et al., International Journal of Functional Nutrition,2020;1(2):9. doi:10.3892/ijfn.2020.9
11. Quinn PD, Fromme K., Exp Clin Psychopharmacol,2016 Apr;24(2):90–99. doi:10.1037/pha0000065
12. Chu LM, Lassaletta AD, Robich MPR, et al. Circulation,2012 Sep;126(11 Suppl 1):S65–S72. doi:10.1161/CIRCULATIONAHA.111.082172
13. Dani D, Jancikova S, Tremlova B., Potravinarstvo Slovak Journal of Food Sciences.2019;13(1):415-21. doi:10.5219/1070
14. Maykish A, Rex R, Sikalidis AK., Foods.2021 Jan;10(1):127. doi:10.3390/foods10010127
15. Leal JM, Suárez LV, Jayabalan R, et al., CyTA – Journal of Food.2017 Nov;16(1):390-399. doi:10.1080/19476337.2017.1410499
16. Denke, MA., Am J Med Sci.2000 Nov;320(5):320-6. doi:10.1097/00000441-200011000-00004

: 15 of the Healthiest Alcoholic Drinks, Straight From Dietitians

Is vodka or tequila healthier?

1. Tequila – Renee Chiu Tequila has numerous health benefits ( and is lower in calories than Smirnoff vodka). Agavins, the natural sugar found in tequila, are non-digestible (meaning they act like fiber) and won’t raise your blood sugar levels. Furthermore, the sugar is shown to help lower cholesterol and can help you lose weight,