How much sleep you got last night can really determine what kind of day you’re going to have. Adults should get at least seven hours of sleep per night, but sometimes, this can be hard to accomplish.
Alcohol – a depressant – may help you fall asleep, but it actually has adverse effects on sleep quality. Even though a few drinks before bed might make you drift off as soon as you hit the pillow, it’s actually counteractive. If you’re tipsy when you doze off, you most likely won’t be resting soundly that night.
There are more effective – and safer – alternatives to help you fall asleep, so you can feel refreshed day after day.
How Does Alcohol Affect Sleep?
Alcohol's impact on sleep architecture
Alcohol can have a detrimental impact on your sleep throughout the entire night. As you consume alcohol, your enzymes slowly absorb it into the bloodstream. Because this process happens gradually, alcohol may still be circulating through your body when you are asleep.
Studies have shown that even if you drank as much as six hours before bedtime – around “happy hour”– your slumber may still be disrupted. This indicates that even if alcohol is no longer in the brain while you are asleep, it still has a long-lasting effect on sleep regulation.
Disruptions in the natural sequence of your sleep cycle may lead to a decrease in the amount of high-quality rest you experience.
When you consume alcohol, your sleep quality diminishes during the later stages of the night, which is typically when you would normally enjoy the benefits of deep sleep and rapid eye movement (REM) cycles.
Prolonged periods of non-REM sleep can cause you to wake up more often throughout the night, and can contribute to heightened sleepiness during the day. Ultimately, this results in a reduced amount of high-quality slumber.
Scientific studies indicate that consuming alcohol often leads to insomnia, difficulty falling asleep, parasomnias (unusual sleep behaviors), and other sleep issues due to its effects on the REM cycle.
Alcohol and sleep onset: does alcohol help you sleep?
Alcohol is a depressant, which can induce sedative effects and make you fall asleep faster. Drinking before bed can be initially sedating, but as the alcohol becomes metabolized, it becomes very activating.
After you drink alcohol, the production of adenosine – a sleep-inducing chemical in the brain – is increased, which is why you’ll nod off so quickly. But it also prevents deep slumber, making you more likely to wake up before you're truly rested.
Alcohol's influence on sleep fragmentation
Sleep fragmentation is the unnatural interruption of your sleep cycle. The quality of your restfulness is significantly impacted if you’ve consumed alcohol before bed. This could mean you’re waking up frequently or being startled awake throughout the night.
This occurs because alcohol inhibits certain neurotransmitters that are active throughout the night to keep you calm while you’re asleep.
According to the National Institutes of Health, alcohol suppresses the hormone called vasopressin from being released in the brain. Vasopressin sends signals to the kidneys for liquid retention, so you’re urinating more and thus losing excess fluids.
Another reason for fragmented sleep is the need to go to the bathroom. After consuming excessive amounts of alcohol, it’s natural to experience the urge to urinate a few times due to the increased liquid content in your bladder. You also may be startled awake in the middle of the night in need of a glass of water since your body may be slightly dehydrated.
Consequences of Alcohol-Induced Sleep Disturbances
Impaired sleep quality and refreshment
There is no doubt that if you’re waking up throughout the night, you’re not getting enough deep sleep. So you probably won't be feeling too refreshed in the morning. Some consequences of alcohol-induced sleep disturbances include:
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Daytime sleepiness
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Difficulty concentrating
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Decreased cognitive function
It’s vital for your mental and physical health to get enough Zs each night. Alcohol can set you back by not allowing you to get a proper night’s rest.
Disruptions in REM sleep and dreaming
Alcohol can also suppress REM sleep, which is when you dream the most. The REM cycle – which makes up about 25% of your sleep – is when your body is near-paralyzed but your brain is highly active.
This cycle is extremely important because it allows for the consolidation of memories and the regulation of emotions. The negative effects of REM sleep deficiency are serious. Your immune system may become weakened and your mood worsened, leaving you at risk of falling ill and not functioning at your best during the day.
The best way to know if you’re getting enough REM sleep is to assess how you feel. If you’re waking up energized, refreshed, and ready for the day, you’re most likely meeting your REM requirements. If not, you may need to make some changes to your snoozing habits.
Alcohol and sleep-related disorders
Given that alcohol affects muscles and the brain, it can intensify the adverse effects associated with sleep apnea.
Sleep apnea refers to abnormal breathing patterns during sleep, which may involve momentary pauses in breathing. Such disruptions, like snoring or choking, can cause awakenings during the night and limit the duration of deep and rejuvenating REM sleep.
There are two types of sleep apnea, both of which can be influenced by alcohol consumption. Obstructive sleep apnea occurs when a physical obstruction in the airway hinders sufficient airflow into the lungs. On the other hand, central sleep apnea arises from difficulties in the brain's ability to send proper signals to the throat muscles responsible for regulating breathing.
Apart from reducing sleep quality, sleep apnea can even contribute to erectile dysfunction. Sleep deprivation may restrict oxygen and lead to lower levels of testosterone, both of which are important for healthy erections. Lack of sleep in general adds to stress, which can also result in sexual dysfunction.
Sleeping Pills and Alcohol: A Dangerous Combination
Alcohol's interaction with sleeping pills
Using alcohol to help you sleep is dangerous, but combining it with sleeping pills can be life-threatening. There are many different types of sleeping pills, and their interactions with alcohol may differ. Alcohol can intensify the sedative effects of sleeping pills, increasing the risk of overdose.
It is important to understand that using sleeping pills and alcohol together can result in both temporary and long-term issues.
Consult your doctor if you have been prescribed sleeping pills so you can learn more about the specific interactions with alcohol.
Risks and side effects
Some side effects of mixing alcohol with sleeping pills include:
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Drowsiness
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Impaired coordination
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Respiratory depression
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Memory loss
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Unusual behavior
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Confusion
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Lowered blood pressure
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Overdose and/or death
Strategies for Promoting Restful Sleep
Although it may feel like having a drink before bed can help you catch some Zs, it’s actually doing the opposite. If you have trouble falling and staying asleep, here are some strategies you can try to help you get a good night’s rest.
Practice mindful drinking
Mindful drinking suggests being aware of the quantity of drinks you’re having along with timing your alcohol consumption to end three or more hours before drifting off. Small changes such as these may result in drastic improvements to your sleep quality.
Time your alcohol consumption
Drinking alcohol should always be done in moderation. It is especially important if you are struggling with sleeping or have been diagnosed with a sleep disorder. Giving yourself a limit of drinks per night — and establishing a time of night when you stop drinking — can improve your sleep quality.
Allowing time for alcohol to metabolize before bedtime can minimize its sleep-disrupting effects. If you’ve been drinking shortly before hitting the hay, drinking may help you flush out some of the alcohol.
Establish a consistent sleep routine
A regular and routine schedule may be helpful in improving your quality of sleep. Establishing a realistic “bedtime” can encourage you to stop drinking earlier. For example, if you want to be asleep by 11:30pm, have your last drink around 6:00pm. Get in bed by 10:30pm to start slowing your body down and entering a relaxed state.
If you tend to go on your phone before bed, give yourself a time limit. When your time is up, put your phone on Sleep Mode and place it somewhere you can’t reach while lying down.
Explore alternatives to alcohol
Switching to herbal tea or other soothing beverages is a safer alternative than alcohol for relaxation before bedtime. Other recommendations include:
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Exercising regularly (ideally not within four hours of going to sleep)
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Limiting caffeine and other stimulants
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Avoiding large meals right before bed
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Using a white noise machine
Seeking Support
Making conscious choices regarding alcohol and implementing sleep-promoting strategies can lead to better rest and improved overall health.
Being mindful of your alcohol intake and always drinking in moderation can improve the quality of your shuteye and increase your daytime energy levels. Prioritizing healthy sleep habits can have a major impact on your overall well-being.
REX MD offers effective sleep treatment options for a safe approach to falling and staying asleep.
