How does alcohol affect sleep?

The association between alcohol and sleep is confusing to many. Alcohol is a central nervous system depressant, meaning it slows down all of the functions of your brain, ranging from thinking to breathing and other automatic functions.

Therefore, the effects of alcohol also span to sleep patterns. Here are the ways alcohol can impact sleep and what you can do to mitigate it.

 How does alcohol affect sleep?

Drinking alcohol can negatively impact the quality and duration of sleep. Here are some examples of how:

Reduced sleep quality

Alcohol can reduce sleep quality, making you feel tired and sluggish. Although alcohol might help you fall asleep initially, it can disrupt your sleep cycle, prevent deep sleep, and cause you to wake up frequently throughout the night.

Insomnia

People with alcohol use disorders commonly experience insomnia symptoms. Alcohol can exacerbate the symptoms of sleep apnea, a common condition where the airway collapses or becomes blocked during sleep.

Reduced REM sleep

Alcohol can reduce the amount of Rapid Eye Movement (REM) sleep you have at night. REM sleep is where you have your most vivid dreams, and is probably the most restorative sleep stage. Reducing REM sleep can lead to feeling less rested in the morning.

Worsened sleep apnea

Drinking alcohol before bed can worsen sleep apnea and obstructive sleep apnea, a condition where the airway narrows and can stop you from breathing.

Delayed melatonin release

Alcohol can disrupt the release of melatonin in the brain, which is the hormone that helps regulate sleep. This can lead to broken sleep patterns and difficulty sleeping well.

How does alcohol impact sleep disorders?

It’s important to remember that alcohol’s role as a central nervous system depressant can have dangerous implications when layered on top of other sleeping issues or medical diagnoses. It often exacerbates the symptoms and disrupts the sleep patterns associated with these disorders.

Here's how alcohol can impact some common sleep disorders:

1. Insomnia: Alcohol consumption can worsen insomnia, which is characterized by difficulty falling asleep or staying asleep. While alcohol might initially make you feel drowsy and help you fall asleep faster, it can disrupt your sleep cycle, leading to fragmented and poor-quality sleep. As the alcohol is metabolized, it can cause awakenings during the night and make it harder to return to sleep.
2. Sleep apnea: Alcohol is a muscle relaxant, and its consumption can cause the muscles in the throat to relax even more than usual. For individuals with sleep apnea, where the airway is already partially or completely blocked during sleep, alcohol can increase the likelihood of breathing pauses and worsen the severity of sleep apnea events. This can lead to more disrupted sleep and poorer oxygenation during the night.
3. Restless legs syndrome (RLS): RLS is characterized by uncomfortable sensations in the legs, often relieved by movement. Alcohol can enhance RLS symptoms and make it harder for individuals with RLS to keep their legs still, potentially leading to more frequent awakenings during the night.
4. Narcolepsy: Alcohol consumption can interfere with the sleep-wake cycle regulation in individuals with narcolepsy. It can disrupt the balance between wakefulness and sleepiness, potentially worsening daytime sleepiness and sudden sleep attacks.
5. Parasomnias: Parasomnias are a group of sleep disorders that involve unusual behaviors, movements, emotions, or perceptions during sleep. Alcohol can increase the likelihood of parasomnias such as sleepwalking, sleep talking, and night terrors.
6. Circadian rhythm disorders: Alcohol consumption, particularly in the evening or close to bedtime, can disrupt the body's internal clock and the natural circadian rhythms that regulate sleep-wake cycles. This disruption can make circadian rhythm disorders such as shift work sleep disorder or jet lag more challenging to manage.

How alcohol affects the body and brain

Alcohol consumption affects the body in a few ways. Once it is absorbed into the bloodstream after being filtered through the stomach and small intestine, alcohol travels throughout the body. 

The concentration of alcohol hits most organs equally, except for the liver, which receives a higher “dose” due to its proximity to the small intestine and stomach. Importantly, it spreads throughout the brain. The process for alcohol to cross the blood-brain barrier occurs in approximately 5-10 minutes.

When alcohol hits the brain, it impacts a few neurotransmitters including gamma-aminobutyric acid (GABA), which helps regulate the nervous system. Alcohol interferes with the body’s ability to produce GABA and mimics its effects, slowing down our brain’s activity. This is when we might notice someone having difficulty speaking or walking after consuming larger quantities of alcohol or notice them feeling drowsy.

After some of the alcohol is metabolized, excitatory glutamate is released which has more of an activating effect. Glutamate disrupts sleep when it enters the reticular activating system, which regulates sleep and wake processes.

This is why we tend to see lower sleep quality and quantity after a night of drinking alcohol, which is shown by higher  REM suppression and stage 1 sleep in the 2nd half of the night, and less slow-wave sleep with chronic alcohol use.

Alcohol as a sleep aid

Most can relate to not feeling great after drinking larger amounts of alcohol, which can be in part due to the poor quality sleep that we just received. However, this does not always stop people from starting to rely on alcohol as a sleep aid. Research in this area has consistently demonstrated that it only takes a few days to build a tolerance to the amount of alcohol being used to induce drowsiness. This can, unfortunately, lead to greater quantities over time and increase the likelihood of alcohol dependence.

While alcohol might help you fall asleep faster, it is not a recommended or effective long-term sleep aid. Here's why:

• Disruption of sleep cycle: Although alcohol can induce drowsiness, it can also disrupt your sleep cycle by affecting the stages of sleep. It can reduce your REM (rapid eye movement) sleep, which is crucial for restorative and refreshing sleep.
• Reduced sleep quality: Even though you might fall asleep quickly after drinking alcohol, the overall quality of your sleep tends to be lower. You may experience fragmented sleep, waking up multiple times throughout the night.
• Nighttime awakenings: As alcohol is metabolized by your body, it can lead to middle-of-the-night awakenings or difficulty returning to sleep after waking up.
• Tolerance and dependence: Regularly using alcohol as a sleep aid can lead to tolerance, meaning you may need more alcohol over time to achieve the same drowsy effect. This can increase the risk of developing an unhealthy dependence on alcohol for sleep.
• Worsening sleep issues: Over time, relying on alcohol for sleep can worsen sleep problems and potentially lead to other health issues, such as insomnia, sleep apnea, and overall poor sleep quality.
• Health risks: Using alcohol as a sleep aid can have negative effects on your physical and mental health, including potential alcohol-related problems and exacerbating existing health conditions.

If you're having trouble sleeping, it's important to explore healthier and more effective alternatives to address your sleep issues. Establishing a consistent sleep routine, creating a comfortable sleep environment, managing stress through relaxation techniques, and avoiding caffeine and electronics before bedtime are more sustainable ways to improve your sleep quality. If your sleep problems persist, consider consulting a healthcare professional to identify and address the underlying causes of your sleep difficulties.

Alcohol consumption recommendations

You might be wondering how much is too much alcohol. Many people may be surprised to learn that the recommended amounts are:

• 1 drink per day for women and men over the age of 65
• 2 drinks per day for men ages 18-64

Weight can impact this recommendation and should be discussed with your doctor. It's also important to note that 1 drink means 1 serving, so that may be 1 can of beer, 1 shot, or 1 glass of wine, irrespective of ounces or liquid volume.

Tips to recover from alcohol-induced poor sleep

If you've already overindulged and want to get back on track there are several strategies that can set you up for a better sleep the next night.

1. Drink plenty of fluids to rehydrate. Dehydration can occur from drinking too much alcohol, along with normal exhalation during sleep. It is important for both your physical and sleep recovery to rehydrate with plenty of fluids, especially those low in sugar.
2. Eat more complex carbohydrates. Fiber-rich foods such as oatmeal may help stabilize blood sugar levels and have been shown to help with fatigue that can occur after a night out.
3. Increase your magnesium intake and consider snacking on some nuts after a night out. Almonds, cashews, and brazil nuts are good choices. The higher levels of magnesium may replenish any depletion caused by too much alcohol and encourage restful sleep the next night.

How to sleep better after drinking alcohol

If you choose to drink alcohol and still want to optimize your chances of getting a good night's sleep, here are some tips to consider:

1. Moderation is key: Limit the amount of alcohol you consume. Drinking in moderation reduces the potential negative impact on your sleep.
2. Timing matters: Finish your last drink well before bedtime to give your body time to metabolize the alcohol before you sleep. Aim for at least a couple of hours between your last drink and bedtime.
3. Stay hydrated: Alcohol can lead to dehydration, which might disrupt your sleep. Drink plenty of water before, during, and after consuming alcohol to help mitigate this effect.
4. Avoid high-alcohol content drinks: Opt for beverages with lower alcohol content, as they may have a less significant impact on your sleep.
5. Mind your body's reaction: Pay attention to how your body responds to alcohol. If you notice that alcohol consistently disrupts your sleep, consider adjusting your consumption.
6. Healthy sleep environment: Create a comfortable sleep environment by keeping your bedroom dark, quiet, and at a comfortable temperature.
7. Relaxation techniques: Engage in relaxation activities before bed to help you wind down, such as reading, gentle stretching, or deep breathing exercises.
8. Limit caffeine and stimulants: Avoid consuming caffeine or other stimulants in the hours leading up to bedtime, as they can interfere with your ability to fall asleep.
9. Physical activity: Engage in regular physical activity, but try to avoid vigorous exercise close to bedtime, as it can be stimulating.
10. Monitor sleep quality: Use a sleep-tracking device or app to monitor your sleep patterns and assess whether alcohol consumption is affecting your sleep negatively.
11. Know your limits: If you find that alcohol consistently impacts your sleep, it might be worth considering alternatives to alcohol consumption, especially if you prioritize high-quality sleep.
12. Consult a professional: If you have underlying sleep issues or concerns about how alcohol might be affecting your sleep, you may want to consider seeking advice from a healthcare professional or sleep specialist.

Remember that individual responses to alcohol vary, and even with these tips, alcohol consumption can still impact your sleep. The most effective way to ensure restful sleep is to establish healthy sleep habits and consider moderating alcohol consumption, particularly close to bedtime.

Lifestyle changes for better sleep

Everyone is different and measuring our responses to different changes is important. 

Like most things, our bodies crave moderation, especially when it comes to sleep. Drinking within recommended limits a few hours before bed may have a minimal impact on your sleep. If you think your alcohol intake may be negatively impacting your quality of sleep or sleep duration, there is always time and opportunities to adjust your lifestyle for better sleep.