You may believe that a few drinks before sleep help you drift off faster.
Although alcohol has sedative effects, it can significantly impact the quality of your rest.
Alcohol is deeply rooted in many cultures. People often toast to celebrate. Although it seems the new generations have significantly changed drinking habits, the consumption of alcohol remains high in America, Asia, and Europe. Additionally, many people have long relied on a drink or two to help them fall asleep.
However, despite the common belief that alcohol can aid sleep due to its sedative effects, studies have shown that drinking alcohol to get to sleep is a bad idea.
The myth. “[At one point,] there was a notion in the alcohol field that moderate drinking was good for you and had some health benefits,” MRI Global CEO Ian Colrain, who has published several studies on insomnia and alcohol consumption, told National Geographic. While it may seem outdated, popular culture is filled with references suggesting that a shot of alcohol before bedtime is beneficial.
Moreover, advertising has often promoted this idea, similar to how studies once claimed that tobacco had health benefits. It’s always worth examining the funding behind those studies. However, according to Colrain, the focus is shifting due to more recent research, which confirms that “there are no real health benefits overall of drinking.” This includes its use as a remedy for insomnia.
Drinking alcohol before bedtime. Millions of people suffer from insomnia. While we often associate sleeping well with sleeping straight through the night, this idea is somewhat misleading. In reality, we drift in and out of different stages of sleep and may wake up several times during the night without even realizing it. For many adults, falling asleep can be a challenge, leading some to seek remedies like having a drink before bed.
Research shows that coffee, alcohol, and tobacco are detrimental to our ability to fall asleep, among other factors. Colrain points out that while some people believe having a drink before bedtime is beneficial, the result is poorer sleep quality.
A bad night’s sleep. The logic seems clear. Consuming one or more drinks before bed may provide a sedative effect that helps you fall asleep faster. However, sleep should be a restorative activity. Animal sleep deprivation studies indicate that most don’t survive more than a month without adequate sleep.
“Sleep is designed to give you sort of a cardiac holiday–your heart rate drops, your blood pressure drops, etc.,” Colrain explains. “One thing that happens with alcohol is your heart rate elevates. Certainly, if you have several drinks prior to going to bed, you will be going to bed with an elevated heart rate,” he adds.
How many drinks are necessary? A study published in 2021 by Colrain and his team examined the effects of high, low, and no alcohol consumption on sleep when consumed half an hour to two hours before bedtime. The study defined “high” consumption as four drinks for men and three for women, while “low” consumption was two drinks for men and one for women. A control group consumed non-alcoholic wine.
Researchers discovered that both high and low alcohol consumption increased heart rate. Other studies have also explored the impact of alcohol on REM sleep, which is the phase when most dreaming occurs and is essential for our body’s recovery during the night. If REM sleep doesn’t function properly, we may wake up feeling worse than before.
No evidence. Researchers and sleep doctors have argued in recent years that there’s no evidence that any amount of alcohol improves sleep quality. While a few drinks may help people fall asleep more easily due to alcohol’s sedative effects, they ultimately disrupt REM sleep cycles throughout the night, leading to a poorer overall sleep experience.
Rebound effect. Although it varies from person to person, alcohol can produce the opposite effect of what’s intended in the long run. Sleep disorders have been linked to alcohol consumption, creating a vicious cycle for those who have given it up.
According to Colrain, “Sleep disturbances are a clear pathway to relapse.” They can lead individuals with alcohol dependence to relapse, hoping to achieve better sleep with a nightcap.
Solutions. Alcohol is clearly not the answer. For years, science has sought to understand how to fall asleep faster, resulting in numerous tricks and strategies. However, there’s no definitive solution. Colrain told National Geographic that one effective option is to drink a glass of milk or a caffeine-free tea.
Establishing a consistent bedtime routine can also be beneficial. Listening to a podcast–provided it’s not too stimulating, like true crime stories–may help as well. Of course, it’s essential to avoid having a drink before bed.
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