Author: Gary Jackson

Alcohol and Sleep: What You Need to Know

Research indicates that a moderate dose of alcohol up to an hour before bedtime can reduce melatonin production by nearly 20 percent. Alcohol has a direct effect on circadian rhythms, diminishing the ability of the master biological clock to respond to the light cues that keep it in sync. Those effects of alcohol on the biological clock appear to persist even without additional drinking, according to research. More than 70% of those with alcohol use disorder (AUD) also experience alcohol-induced sleep disorders, such as insomnia, according to scientists in a 2020 review.

Why You Should Limit Alcohol Before Bed for Better Sleep

These fluctuations play a vital role in the sleep-wake cycle, and when they are weakened—or absent—a person may feel alert when they want to sleep and sleepy when they want to be awake. 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. Although experts can’t be certain that alcohol directly causes insomnia, numerous studies have found a link between this sleep disorder and alcohol consumption. Insomnia is a common problem for many adults, but it is not uncommon to experience it in the short-term and long-term after quitting drinking. It is characterized by difficulty falling or staying asleep, which can lead to daytime drowsiness, trouble concentrating, and other negative health effects.

For the specific treatment of insomnia, behavioral therapies are the preferred treatment (rather than medications), as they have been shown to be effective and they won’t interfere with sobriety. Circadian rhythms regulate nearly all of the body’s processes, from metabolism and immunity to energy, sleep, and sexual drive, cognitive functions, and mood. Ultimately, no two cases of insomnia are the same, and no treatment plan is right for everyone. Anyone experiencing insomnia should speak with a doctor to learn more about what treatments may work best for them. Consuming certain substances, such as alcohol, can disrupt sleep schedules.

Sleep Medicine Physician

Regular drinking has also been linked to shorter periods of rapid eye movement (REM) sleep, a disrupted circadian rhythm, and snoring. It’s true, sleep may happen more quickly after consuming a drink or two. Alcohol often does reduce sleep onset latency—the time it takes to fall asleep.

Alcohol’s negative effects on sleep quality worsen after several nights of drinking. 2020 research suggests that alcohol impacts the part of sleep known as rapid eye movement (REM). Drinking heavily over time can also disrupt the chemical messengers in the brain, which can affect sleep. Certain medications may cause insomnia as a possible side effect. For example, people may experience steroid-induced insomnia, or antidepressants may worsen or induce sleep disorders.

The Best Foods To Help You Sleep

The goal of cognitive behavioral therapy for insomnia (CBT-I) is to change sleep habits as well as any misconceptions about sleep and insomnia that may perpetuate sleep difficulties. It can also negatively affect mood, which can, in turn, affect personal relationships. A great first step is to speak with a therapist, trusted loved one, or a primary care doctor about your desire to make a change.

1. Research shows that regular alcohol intake can reduce sleep quality over time, potentially causing issues such as insomnia.
2. They will also experience shorter periods of sleep, resulting in less restful sleep overall.
3. Finding ways to cope with insomnia and other sleep issues is important since poor sleep can be a risk factor for alcohol relapse.
4. Alcohol is highly effective at suppressing melatonin, a key facilitator of sleep and regulator of sleep-wake cycles.
5. While drinking alcohol before bedtime may help you feel relaxed and sleepy, enjoying a nightcap puts you at risk of experiencing repeated wakings and low-quality sleep later in the night.

The typical sleep cycle begins with three non-rapid eye movement (NREM) stages of sleep and ends with rapid eye movement (REM). During sleep, the body cycles through all of these stages every 90 to 120 minutes, with NREM sleep dominating the first part of the night and REM increasing during the second part of the night. Each stage is necessary for sleep to feel refreshing and for vital processes like learning and memory consolidation to occur. When a person drinks alcohol, doing so in small or moderate amounts several hours before sleep can reduce the chance of sleep issues. Additionally, low-to-moderate alcohol consumption is always the best practice for minimizing sleep disruptions or health concerns. The CDC defines moderate drinking as two or fewer drinks for males, and one or fewer for females, in a given day.

People with insomnia have an increased risk of developing alcohol use disorder, potentially because many individuals turn to alcohol as a sleep aid. For people who snore or who have sleep apnea—a disorder that causes repeated pauses in breathing during sleep—drinking alcohol tends to aggravate symptoms. If a person chooses to consume alcohol, drinking in moderation several hours before bed is the best practice for avoiding sleep disturbances.

Health Categories to Explore

Depending on how much alcohol is consumed, however, what seems like falling asleep may be something closer to passing out. And we quickly build a tolerance for the sedative effects of alcohol, which means you may need to drink more to have the same initial sleep-inducing effects. Many people with insomnia may have difficulty falling asleep at night. As a result, they may consume alcohol to speed up falling asleep, but evidence shows this technique does not improve sleep quality. Breathing problems — Since alcohol’s sedative effect extends to your entire body, including your muscles, it may allow your airway to close more easily while you’re asleep.

How Does Soda Affect Sleep?

But it can actually end up robbing you of a good night’s rest — or worse, could cause some challenging sleep problems. Lifestyle changes such as avoiding alcohol hours before sleep may be sufficient for treating mild, short-term insomnia. People who drink alcohol before sleep are also more likely to experience breathing difficulties at night. They will also experience shorter periods of sleep, resulting in less restful sleep overall.

The rebound effect may include more time in REM—a lighter sleep stage from which it is easy to be awakened. But part of a smart, sleep-friendly lifestyle is managing alcohol consumption so it doesn’t disrupt your sleep and circadian rhythms. If you are one of the nearly two thirds of Americans who drink alcohol, chances are, you’ve had a drink in the hours before bedtime. Maybe you enjoy a glass of beer or wine after dinner, or your weekends include drinking with friends at bars or social events. Likewise, long-term reliance on alcohol for sleep can contribute to an alcohol use disorder (AUD). Drinking a small amount of alcohol may help people fall asleep more quickly initially, but over time, individuals will need to consume more alcohol to achieve the same effect.

Sleep Restriction

Sleep problems are often viewed as one of the last things to improve among people in alcohol recovery. It is also a symptom that poses a significant risk for relapse. The most effective time of day for the body to metabolize alcohol, according to research? That’s right, the traditional “happy hour” time is actually when the body is most prepared to process that cocktail. If that mimosa with brunch hits you particularly hard, it may be the result of circadian timing. Circadian rhythms affect how the body responds to alcohol, depending on the timing of alcohol intake.