Alcohol and Sleep

This is not an easy topic to talk about for a lot of people. It is a sensitive area and I always tread carefully in clinic when I bring up the topic of alcohol with my clients.

Many people enjoy 'a nightcap to wind down' before bed, believing that alcohol helps them sleep. For others, alcohol is a much-needed coping mechanism for difficult parts of their life. It may be the only thing that relieves them of their pain - physical or mental.

While it may feel like a sedative in the moment, alcohol actually has a disruptive impact on sleep quality, leading to grogginess, fatigue, and long-term sleep disturbances. Understanding how alcohol affects sleep and exploring better ways to support rest can improve both sleep quality and overall health.

How Alcohol Affects Sleep

1. Disrupts Sleep Stages

Sleep occurs in cycles, alternating between non-rapid eye movement (NREM) and rapid eye movement (REM) sleep. REM sleep is crucial for cognitive function, memory consolidation, and emotional regulation. Alcohol reduces REM sleep, leading to fragmented and less restorative rest. People who drink before bed often wake up feeling unrefreshed, even if they’ve had a full night’s sleep.

2. Causes Frequent Night-time Awakenings

While alcohol may initially make you drowsy, it negatively impacts sleep in the second half of the night. As the body metabolises alcohol, it triggers the release of stimulating hormones, causing frequent awakenings and lighter sleep. This can result in an overall reduction in deep, slow-wave sleep, which is essential for physical restoration and immune function.

3. Increases Snoring and Sleep Apnoea

Alcohol relaxes the muscles in the throat and airway, which can worsen snoring and contribute to obstructive sleep apnoea (OSA). This condition causes brief pauses in breathing throughout the night, reducing oxygen levels and further disturbing sleep. People who already suffer from OSA may experience more severe symptoms after consuming alcohol, leading to increased daytime sleepiness and a higher risk of long-term health issues such as heart disease and high blood pressure.

4. Alters Circadian Rhythm

The body’s internal clock, or circadian rhythm, regulates sleep-wake cycles. Alcohol can interfere with this rhythm by delaying the release of melatonin, the hormone responsible for signalling sleep. This disruption can make it harder to fall asleep at the right time and lead to an irregular sleep pattern.

5. Leads to More Bathroom Trips

Alcohol is a diuretic, meaning it increases urine production. Drinking before bed can lead to multiple trips to the bathroom during the night, further disturbing sleep. Dehydration from alcohol consumption can also contribute to headaches and grogginess the next day.

Better Ways to Support Sleep

For a lot of people, limiting or removing alcohol will restore their sleep, mood and often other benefits like weight loss and more energy. Reach out to your family and friends to support your decisions around alcohol.

In addition to reducing/removing intake, there are other ways to promote relaxation and enhance sleep quality, without the negative side effects.

1. Establish a Consistent Sleep Routine

Going to bed and waking up at the same time every day, even on weekends, helps regulate your body’s internal clock. A consistent routine improves sleep efficiency and ensures you wake up feeling more refreshed.

2. Create a Relaxing Evening Ritual

Instead of reaching for a drink, consider developing a calming pre-bedtime routine. Activities like reading, listening to calming music, or practising gentle stretches can signal to your body that it’s time to wind down.

3. Try Herbal Teas

Certain herbal teas, such as chamomile, valerian root, and passionflower, have natural sedative properties that can help ease stress and encourage restful sleep. Unlike alcohol, these teas do not interfere with sleep cycles or cause dehydration.

4. Limit Caffeine and Sugar

Consuming caffeine and sugary foods too close to bedtime can make it harder to fall asleep. Try cutting off caffeine by midday and opt for balanced, sleep-supportive snacks in the evening, such as almonds, bananas, dairy or kiwi fruits. Oats are mildly sedative, and help fill your belly - porridge doesn't have to be just for breakfast.

5. Use Magnesium and Other Sleep-Supporting Nutrients

Magnesium is a mineral that plays a role in muscle relaxation and sleep regulation. Foods rich in magnesium, like leafy greens, nuts, and seeds, can support restful sleep. You can also consider magnesium supplements if recommended by a healthcare professional.

6. Reduce Screen Time

The blue light emitted from phones, tablets, and computers suppresses melatonin production, making it harder to fall asleep. Aim to limit screen exposure at least an hour before bed by putting devices on charge outside of your bedroom to reduce temptation for distraction.

7. Practice Stress Management Techniques

Stress and anxiety can be major sleep disruptors. Meditation, deep breathing exercises, and progressive muscle relaxation can help calm the nervous system and prepare the body for rest. Start with an app to help guide you i f you need - then put the phone away!

8. Get Natural Sunlight During the Day

Exposure to natural daylight, especially in the morning, helps regulate the circadian rhythm and promotes better sleep at night. Try to spend time outdoors each day or sit by a window if working indoors. Safe sun exposure in Australia means hat and sunscreen, but 15 minutes in early morning or late afternoon sun can help boost vitamin D levels.

9. Exercise Regularly

Engaging in regular physical activity helps reduce stress and improves overall sleep quality. However, intense workouts too close to bedtime can be stimulating, so try to exercise earlier in the day if possible.

While alcohol may feel like a sleep aid, its long-term effects on sleep quality are disruptive and damaging. Instead of relying on alcohol to unwind, focusing on healthy sleep habits and natural alternatives can lead to more restful, restorative nights. By making small, sustainable changes, you can improve your sleep quality and wake up feeling energised and refreshed.