A great first step is to speak with a trusted loved one, a primary care doctor, or a therapist about your desire to make a change. Do you struggle to sleep once in a while, or is the problem more chronic, does alcohol help you sleep lasting for weeks or months? If your loss of sleep is a long-term problem, it’s wise to get a medical opinion. There are many benefits to giving up alcohol, both short-term and long-term.
Researchers found that chronic or habitual alcohol use before bedtime led to bouts of insomnia. Sleep problems, such as difficulty getting to sleep, frequent waking during the night and difficulty getting up in the morning, were also more common in people with alcoholism. 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. However, in the second half of a night’s sleep, alcohol diminishes the amount of REM sleep. Alcohol’s negative effects on sleep quality worsen after several nights of drinking.
How to sleep better after drinking alcohol
This is because alcohol can cause changes in brain chemistry, which can lead to cognitive problems. Along with anxiety and irritability, you may also experience mood swings when you give up alcohol. While giving up alcohol can be a challenge, it’s important to remember that the benefits are well worth it.
Making a plan to focus on better sleep habits can help you feel your best and improve your overall health. Alcohol further increases the effects of sleep apnea by relaxing the muscles in the throat, collapsing the upper airway and lowering oxygen levels. This not only worsens pre-existing sleep apnea but may also lead to episodes of sleep apnea in individuals who previously did not experience it. So, does alcohol help you sleep or is it actually interfering with your quality of rest? Read on to find out how alcohol can affect your sleep, and why—as well as insight into the health benefits of getting enough shut-eye.
Avoid caffeine and alcohol before bed
If you pass the moderate threshold, though, you’ll get a lot more of that initial non-REM sleep, but significantly reduce the total percentage of REM sleep over the whole night. REM sleep has a restorative effect and plays a role in memory and concentration. Poor or insufficient REM sleep has been linked to not only grogginess the next day, but also a higher risk of disease and early death.
- A 2020 study found that people with ADHD are more likely to consume alcohol to treat their insomnia symptoms.
- So while, yes, that glass of wine can enhance your sleep on occasion, remember that it’s certainly not a long-term solution to ongoing sleep troubles and can, in fact, exacerbate the issue.
- If you’re having trouble sleeping, make sure your bedroom is dark and cool, and try sticking to a consistent sleep schedule.
- Increased activity helps you burn calories and may allow you to maintain a better baseline metabolism.
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Be a sleep-smart drinker.
She holds a professional certificate in scientific writing from Stanford University School of Medicine and has contributed to many major publications including Insider and Verywell. As a passionate advocate for science-based content, she loves writing captivating material that supports scientific research and education. In her spare time, you can often find her exploring nature with her husband and three children.
Finally, going to bed with alcohol in your system increases your chances of having vivid dreams or nightmares, or sleepwalking and other parasomnias. Research shows that alcohol actually has a disruptive effect on your sleep the rest of the night and messes with sleep quality and quantity. Treating anxiety can help reduce insomnia and improve overall sleep quality.