Full Proof: Explaining How Alcohol Can Interfere With Sleep

A boozy nightcap can leave you drowsy and ready for bed at the end of a very long day. But don’t be fooled: Alcohol and sleep don’t mix well.

The work your body puts into processing (or metabolizing) alcohol puts stress on your system that undermines your rest. Your ZZZs during those hours may end up being anything but peaceful.

To learn more, we turn to sleep disorders specialist Nancy Foldvary-Schaefer, DO.

How alcohol affects sleep

Sleep comes in stages (or cycles) at night. Light sleep tends to be more prevalent in the first few hours after hitting the sheets. That’s followed by a deeper cycle of snoozing known as rapid eye movement (REM) sleep.

When you consume alcohol before bedtime, REM sleep typically pays the price.

“Alcohol in your system leads to your sleep being fragmented, meaning your brain briefly wakes up and interrupts your sleep cycle over and over,” explains Dr. Foldvary-Schaefer. “Every ‘awakening’ can send you back to the light sleep stage and cuts down on your REM sleep.”

That’s bad because the REM cycle is essential for feeling bright-eyed and rested when you get up in the morning. It’s also critical for brain function, memory and mood.

So, even if you nod off quickly after drinking and manage to sleep for eight hours (or more), losing REM sleep means you won’t wake up feeling fully recharged.

“It’s a matter of quality more than quantity,” she adds.

Alcohol and sleep issues

Alcohol also can worsen existing sleep disorders. “Almost every category of sleep disorders can be adversely affected by alcohol use, specifically chronic alcohol use,” says Dr. Foldvary-Schaefer.

The list includes:

• Sleep apnea. Sleep fragmentation often comes with sleep apnea, a disorder that causes you to momentarily stop breathing while you doze. “Adding alcohol to the mix can lead to more fragmentation and less likelihood of REM sleep,” notes Dr. Foldvary-Schaefer.
• Snoring. The relaxing effects of alcohol can reduce muscle tone in your nose and throat. This makes it easier for your airway to collapse, which turns up the volume of snoring. (This also is an issue with sleep apnea.)
• Insomnia. If you’re having trouble sleeping, alcohol won’t improve the situation. “Unfortunately, some with insomnia are so desperate for sleep they reach for alcohol as an aid to fall asleep,” says Dr. Foldvary-Schaefer. “But it just makes the situation worse.”
• Vivid dreams and nightmares.Alcohol can fuel intense dreams and nightmares as sleep patterns ebb and flow. This can worsen symptoms of post-traumatic stress disorder (PTSD).
• Sleepwalking and parasomnias.It’s well known that a few drinks may nudge people toward doing or saying things — and that includes when you sleep. A night of drinking can lead to increased moving, talking or other parasomnias after you go to bed.
• Sleep deprivation. Not getting enough sleep regularly can increase your risk for cardiovascular events, metabolic disorders and accidents. Alcohol use can contribute to chronic sleep deprivation and issues with your body clock (circadian rhythm).

Avoiding alcohol-sleep issues

The simplest way to keep alcohol from interfering with your sleep is to just not drink. Even moderate drinking can negatively affect your health, after all. The World Health Organization (WHO) has declared that no amount of alcohol is safe to consume.

But the reality is that many people choose to raise a glass of beer, wine or liquor out of enjoyment or to toast good times. So, how can you do that with the least amount of impact on your sleep? Dr. Foldvary-Schaefer offers these three suggestions.

1. Watch the clock. Consuming alcohol at least three hours before bedtime will give your body a head start on metabolizing it. “If you have that drink with dinner instead of making it a nightcap, odds are your sleep won’t be as adversely affected,” she says.
2. Moderation. Drinking less alcohol has less impact on your sleep. (Makes sense, right?) Dietary Guidelines for Americans, 2020-2025 recommends that daily consumption of alcoholic beverages not exceed one drink a day for women or two drinks a day for men. A drink is defined as:
   1. 5 ounces of wine (12% alcohol content)
   2. 12 ounces of beer (5% alcohol content)
   3. 1.5 ounces of distilled spirits (80 proof alcohol)
3. Maintain a healthy sleep schedule. If you routinely get the quality sleep your body needs, your body is in a better position to recover and bounce back from a late-night drink at a friend’s wedding.

Bottom line? If you’re having sleep-related problems, consider cutting back or giving up alcohol. “I’ve had many patients who came back to me after curtailing alcohol use entirely and their sleep disorders resolved,” shares Dr. Foldvary-Schaefer.