She Strengthens

The Surprising Truth About Booze and Bedtime

After a long day, it’s tempting to unwind with a drink (or two, or three). But while a glass of wine or beer might help you drift off to sleep faster, it can actually disrupt your sleep patterns and leave you feeling groggy and unrested in the morning.

How Booze Affects Your Sleep

Alcohol depresses your central nervous system, making you feel relaxed and sleepy. But as you sleep, the initial sedative effects wear off, and you’re more likely to wake up frequently and experience fragmented sleep. This is known as disrupting “sleep homeostasis.”

The Normal Sleep Cycle

A typical night’s sleep involves cycling through two types of sleep: rapid eye movement (REM) sleep and non-REM sleep. There are five stages of sleep, including light sleep, deep sleep, and REM sleep, which is when most dreams occur.

What Happens When You Drink Before Bed

When you drink alcohol, your normal sleep pattern gets disrupted. You might fall asleep faster, but you’ll experience an increase in slow-wave sleep during the first half of the night, followed by a decrease in REM sleep. This can negatively impact your concentration, memory, and motor skills.

The Link Between Booze and Insomnia

Heavy drinking is linked to insomnia, which can lead to chronic fatigue, mood disturbances, and decreased productivity. While moderate drinking might not cause insomnia, it can still disrupt your sleep patterns.

What to Drink Instead

If you want a bedtime drink, try herbal teas like chamomile, lavender, or peppermint. You can also opt for a warm glass of milk or a relaxing latte.

Do You Have a Drinking Problem?

According to the Centers for Disease Control and Prevention (CDC), moderate drinking is defined as 1 drink or fewer a day for women and 2 drinks or fewer a day for men. If you’re drinking more than this regularly, it may be time to seek support.

The Bottom Line

While a drink before bed might seem harmless, it can lead to poor sleep quality, insomnia, and a heightened risk of harmful alcohol dependence. Instead, focus on establishing healthy sleep habits and choose sleep-friendly drinks to help you rest easy.