Do You Sleep Better With Alcohol?

Do You Sleep Better With Alcohol
How alcohol affects your sleep patterns – Regular drinking can affect the quality of your sleep making you feel tired and sluggish. This is because drinking disrupts your sleep cycle.1 Some people may find alcohol helps them get to sleep initially, but this is outweighed by the negative effect on sleep quality through the night.

The alcohol in your system will mean you spend less time in the important Rapid Eye Movement (REM) stage of sleep, 2 with the end result that you wake up feeling less refreshed. Even just a couple of drinks will have an effect. Several sleepless nights can have an impact on your day-to-day mental function – for example, your mood, concentration and decision-making.

Of course, if you’ve had a lot to drink, you may well wake up with a hangover too. So, as well as feeling tired, you might find you have a headache, or you’re more stressed and irritable. If you get a hangover, only time will help you sober up, but you could avoid getting one in the first place by limiting how many alcoholic drinks you have, and alternating with water or soft drinks, to help avoid dehydration.

Why do I sleep better when I drink alcohol?

Alcohol and Sleep | Sleep Foundation 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.

Alcohol is a central nervous system depressant that causes brain activity to slow down. 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. 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. Do You Sleep Better With Alcohol Do You Sleep Better With Alcohol 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.,
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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.

  1. 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.
  2. This imbalance decreases overall sleep quality, which can result in shorter sleep duration and more sleep disruptions.
  3. 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.

  • The following day.
  • 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.
  • 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.

  1. This can exacerbate OSA symptoms and lead to disruptive breathing episodes, as well as heavier snoring.
  2. 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.
  3. The relationship between sleep apnea and alcohol has been researched fairly extensively.
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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.

However, since the effects of alcohol are different from person to person, even small amounts of alcohol can reduce sleep quality for some people. 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 | Sleep Foundation

Does vodka help you sleep better?

2. It can impact sleep quality – Like any other alcoholic drink, you’re not taking full advantage of the benefits if consumed at larger amounts. Science says that if drunk moderately and not regularly, it’s possible for vodka drinkers to experience the drink’s benefits.

  • In small doses, vodka can induce sleep and stimulate sleep latency.
  • That’s why many people that suffer from insomnia drink alcohol right before bed.
  • It’s one of the many benefits of drinking vodka (moderately, of course!).
  • Plus, you can use the best vodka mixers and have yourself a before-bed cocktail.
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One of the leading symptoms for insomniac people is the difficulty of falling asleep. However, the quality of sleep will leave a lot to be desired if you regularly drink more than you should. You’ll increase your alcohol tolerance and may experience a reduction in sleep duration and increased sleep disturbances.

Does alcohol help you relax?

It has the power to calm you down and make you feel more relaxed in the moment. Alcohol is classified as a depressant because it slows down your brain and changes the way you think, feel, and act. At low levels, alcohol can make you feel relaxed, confident, and more social.

Does vodka make you sleepy?

Alcohol and fatigue – Harvard Health Do You Sleep Better With Alcohol Image: KatarzynaBialasiewicz/Thinkstock Many people think that a little nightcap will help them sleep soundly through the night. Although alcohol’s sedative effects can make you drowsy, they also have other effects that can interfere with quality sleep.

  • Several hours after that nightcap, the alcohol raises the body’s level of epinephrine, a stress hormone that increases the heart rate and generally stimulates the body, which can result in nighttime awakenings.
  • Indeed, alcohol may account for 10% of cases of persistent insomnia.
  • Alcohol also relaxes throat muscles, and this relaxation can worsen sleep-related breathing problems and contribute to sleep apnea.

What’s more, alcohol may increase the need to urinate during the night — just another way in which it can disrupt sleep. Alcohol’s sedative quality can rob you of energy in another way. Drinking wine, beer, or hard liquor during the day can make you feel drowsy or lethargic.

Why do I wake up at 3am after drinking wine?

After drinking, production of adenosine (a sleep-inducing chemical in the brain) is increased, allowing for a fast onset of sleep. But it subsides as quickly as it came, making you more likely to wake up before you’re truly rested. It stops deep sleep.

Do you sleep more after drinking?

1. Introduction – Alcohol hangover refers to the combination of mental and physical symptoms, experienced the day after a night of heavy drinking, starting when blood alcohol concentration (BAC) approaches zero, Several factors may aggravate hangover severity and corresponding performance impairment, and one of them is the quality and duration of sleep after a heavy drinking session.

  • Both hangover and sleep disturbances have shown to significantly impair potentially dangerous daily activities such as driving a car,
  • While people often report falling asleep immediately after alcohol consumption, the quality of sleep is often disturbed by the over production of glutamine,
  • Glutamine is a natural stimulant and alcohol produces both stimulant and sedative effects,

The stimulating effects of alcohol are thought to be associated with rising BACs (while drinking), whereas the sedative effects are associated with already high BAC levels, The stimulating effects are linked to the activation of dopamine release in the brain’s ‘reward circuitry’,

During alcohol consumption glutamine production is suppressed, and when alcohol leaves the body, the body then attempts to recover lost levels of glutamine. The increased glutamine levels after consumption has ceased and is referred to as glutamine rebound, Roehrs et al. found that when glutamine rebound occurs, increased waking and light sleeping was observed during the second half of the sleep period.

On a normal night rapid eye movement (REM) and non-REM sleep periods alternate throughout the night with an average of six to seven cycles, however, after an evening of drinking this is reduced to two to three cycles, It is therefore vital to further examine the relationship between alcohol consumption, sleep, and the alcohol hangover.

Does alcohol help you relax?

It has the power to calm you down and make you feel more relaxed in the moment. Alcohol is classified as a depressant because it slows down your brain and changes the way you think, feel, and act. At low levels, alcohol can make you feel relaxed, confident, and more social.

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