Miya Pearson
Alcohol can have a significant impact on sleep. While it may help people fall asleep more quickly, it does not offer a good night's sleep and can often lead to overnight awakenings. Alcohol increases the level of the stress hormone epinephrine in the body a few hours after the last drink, leading to an increased heart rate. This can cause people to wake up in the middle of the night and have difficulty falling back asleep.
Alcohol affects all stages of sleep. It increases stage 1 sleep during the second half of the night, especially for those who have been drinking heavily. It can also boost the amount of slow-wave sleep in the first half of the night, potentially increasing the risk of sleepwalking, sleep apnea, and other sleep problems. Alcohol typically reduces REM sleep in the second half of the night, which can impact concentration, memory, and motor skills.
Drinking is closely connected with sleep apnea. People who consume any alcohol have a 25% higher risk of developing obstructive sleep apnea (OSA). Drinking is also linked to lower oxygen saturation levels among those with OSA, as well as increased snoring.
Alcohol and insomnia often exist in a vicious cycle. People who struggle to fall asleep may turn to alcohol to help induce sleep, but alcohol does not offer a good night's sleep and can make sleep problems worse. Insomnia is very common among people with alcohol use disorder.
| Characteristics | Values |
|---|---|
| --- | --- |
| Sleep latency | Increased |
| Total sleep time | Decreased |
| Sleep efficiency | Decreased |
| Slow-wave sleep (SWS) | Increased initially, decreased later |
| REM sleep | Suppressed initially, rebound later |
| Sleep fragmentation | Increased |
| Sleep-disordered breathing | Increased |
| Sleep apnea | Increased |
| Snoring | Increased |
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What You'll Learn
Alcohol and sleep have a complicated relationship
Alcohol is digested and absorbed into the bloodstream, where it remains until the liver metabolises it. The body takes about four to five hours to get rid of half the alcohol consumed, and up to 25 hours to clear it from the system. Alcohol increases the release of gamma-aminobutyric acid (GABA), a neurotransmitter that blocks certain signals in the central nervous system and produces a calming effect, making it easier to fall asleep. However, the sleep-promoting benefits of alcohol diminish with regular drinking before bed.
Alcohol can wake people up a few hours after their last drink due to an increase in the stress hormone epinephrine, which leads to an increased heart rate. Alcohol also suppresses the central nervous system, and when it is suppressed for a significant period, the body gets excited as it recovers, which can cause people to wake up and struggle to fall back asleep. Alcohol is also a diuretic, so people may need to get up to urinate multiple times. Additionally, alcohol relaxes muscles and restricts airflow, which can lead to heavy snoring and sleep apnea.
Alcohol impacts every stage of sleep. It increases stage 1 sleep, especially in the second half of the night for heavy drinkers. It can consolidate the first half of sleep and lead to disruptions in the latter half. Alcohol boosts slow-wave sleep in the first half of the night, which could increase the risk of sleepwalking and sleep apnea. It can also reduce REM sleep in the first half of the night and the second half, impacting concentration, memory, and motor skills.
A cycle of alcohol and insomnia can develop, where people struggling to sleep turn to alcohol, which only worsens their sleep problems. Insomnia is common among people with alcohol use disorder, and sleep problems can occur before and after the development of alcohol issues. Alcohol is not a treatment for insomnia and will likely make sleep problems worse.
People who consume any alcohol have a 25% higher risk of developing obstructive sleep apnea (OSA). Drinking is linked to lower oxygen saturation levels and more apneic events per hour in those with OSA and those prone to snoring. Alcohol relaxes the throat muscles, making breathing worse and snoring heavier.
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Alcohol can cause people to fall asleep more quickly
Alcohol's sedative effect is more pronounced in the first two stages of sleep, which are the light sleep stages. It can consolidate the first half of sleep and lead to more disruptions in the latter half of the night. It can also increase the level of the stress hormone epinephrine in the body a few hours after the last drink, leading to an increase in heart rate. This can cause people to wake up in the middle of the night and have difficulty falling back asleep.
Alcohol can also boost the amount of slow-wave sleep (SWS) in the first half of the night, which could increase the risk of sleepwalking, sleep apnea, and other sleep problems. It can also suppress REM sleep, especially in the first half of the night. REM sleep is the dream phase, when breathing, heart rate, and blood pressure almost look the same as when people are awake. Moderate to heavy alcohol consumption typically reduces REM sleep in the second half of the night, which could impact concentration, memory, and motor skills.
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Alcohol does not offer a quality night's sleep
Health psychologist Julia Kogan describes this as a "catch-22". Alcohol has a drowsy impact that helps people fall asleep, but it does not provide the quality and quantity of sleep required to feel rested. Research has shown that drinking impacts every stage of sleep, leading to tossing and turning and sometimes hangovers the next day.
The body takes about four to five hours to get rid of half the alcohol consumed. That means it can take around 25 hours before it is cleared from your system. In the meantime, it continues to affect many organs and processes in the body, including your sleep.
Neurobiologist Allison Brager explains that a large part of alcohol enters the brain by crossing through the blood-brain barrier, which can increase the release of gamma-aminobutyric acid (GABA), a neurotransmitter that blocks certain signals in the central nervous system and produces a calming effect, making it easier to fall asleep. However, the sleep-promoting benefits of alcohol generally diminish after several consecutive nights of drinking before bed, so it is far from a reliable method for falling asleep.
Alcohol increases the level of the stress hormone epinephrine in the body a few hours after the last drink, leading to an increased heart rate. This can cause people to wake up in the middle of the night and be unable to fall back asleep. Consuming alcohol suppresses the central nervous system, and when it has been suppressed for a significant period, the body's response is the opposite, leading to a restless night of sleep.
Alcohol also relaxes the muscles and restricts airflow, so individuals may find themselves snoring. It can also cause frequent awakenings, disrupted sleep architecture, worsened sleep apnea, lower-quality sleep, and an increase in daytime sleepiness.
A study found that a single episode of binge drinking can lead to a disruption of sleep homeostasis. While the study was conducted on mice, the results showed changes at a genetic level, raising equivalent concerns for humans.
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Alcohol leads to overnight awakenings
Secondly, alcohol acts as a diuretic, causing an increased need to urinate, which can interrupt sleep multiple times throughout the night.
Thirdly, alcohol can cause or worsen breathing problems such as snoring and sleep apnea. Obstructive sleep apnea (OSA) is especially correlated with drinking due to alcohol's relaxing effects on the throat muscles, increasing the risk of airway obstruction.
Additionally, alcohol may interfere with circadian rhythms by impacting the body's ability to produce melatonin, the hormone that induces sleep. This disruption can lead to difficulties falling and staying asleep.
The negative effects of alcohol on sleep can be both immediate and long-term. While a glass or two of alcohol may help individuals fall asleep initially, it is likely to lead to interrupted sleep and reduced sleep quality throughout the night.
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Alcohol and insomnia often exist in a vicious cycle
When someone drinks heavily, their sleep cycles are disrupted, leading to poor sleep quality. This disruption can cause insomnia, making it hard for someone to get a full night's rest. Over time, lack of sleep can worsen alcohol dependence as people might drink more in an attempt to fall asleep, not realizing that it only makes the problem worse. As the cycle continues, insomnia can become more severe, leading to other health issues like anxiety and depression.
During the alcohol withdrawal phase, sleep problems can become even more pronounced. Those trying to quit drinking often face intense insomnia, which can last for weeks or even months, making recovery more challenging. The ongoing lack of sleep can increase the temptation to return to alcohol as a quick fix for sleeplessness.
Heavy alcohol use can trigger insomnia, and vice versa. People with insomnia have an increased risk of developing alcohol use disorder, as many individuals turn to alcohol as a sleep aid. For people with alcohol dependence and insomnia, a destructive pattern can emerge: individuals drink alcohol to help them fall asleep but end up with poor-quality sleep throughout the night. To counteract their sleepiness during the day, they rely on caffeine, further disrupting their sleep at night, and the cycle begins again.
This vicious cycle can be challenging to break, but it is possible to overcome it with proper treatment. Cognitive-behavioral therapy (CBT) is often recommended to help individuals identify and change negative thought patterns and emotions that trigger destructive behaviors. Relaxation techniques, such as visualization or progressive muscle relaxation, can also be taught to help calm the mind and body. Additionally, prescription medications like Ambien and Sonata can provide short-term relief for sleep problems, but they should be used with caution as they may have addictive properties.
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Frequently asked questions
Alcohol can help you fall asleep, but it won't keep you asleep. It can lead to frequent wakings and overall low-quality sleep.
Long-term alcohol use can result in chronic sleep problems and disorders like sleep apnea.
Experts recommend avoiding alcohol at least 3 hours before bed.
Yes, between 44 and 60 percent of alcoholic patients report using alcohol to help them sleep.
Some non-alcoholic beverages that may aid sleep include chamomile tea, warm milk, and tart cherry juice.
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