How Alcohol Affects Sleep

Alcohol and sleep – nightcap or sleep trap? A glass of wine with dinner or a cocktail before bed might feel like a soothing way to unwind, but alcohol’s relationship with sleep is more complicated than it seems.

While it can make you feel drowsy at first, alcohol interferes with your body’s ability to get the deep, restorative sleep it needs. It can do all sorts of negative things to your sleep like disrupting your natural sleep cycles or increasing nighttime wakeups. Then, the effects often carry into the next day, leaving you groggy, unfocused and less rested than you’d expect.

Here’s what you need to know about how alcohol affects sleep, and how to rest better (even if you choose to imbibe from time to time).

At first glance, it might seem like alcohol before bedtime helps you sleep. Many people feel drowsy or relaxed after drinking, and it’s true that alcohol can shorten the time it takes to fall asleep. But the type of sleep it induces is not the kind your body truly needs.

Alcohol acts as a sedative, slowing down brain activity, but sedation isn’t the same as restorative sleep. Falling asleep after drinking can throw off your body’s internal clock and disrupt your sleep architecture. You could experience less REM (rapid eye movement) sleep, insomnia, worse snoring and even sleep talking and sleepwalking. 

One of alcohol’s most significant impacts is on the structure and quality of your sleep cycles. In particular, alcohol interferes with REM sleep, the stage associated with dreaming, memory consolidation and emotional processing.

At first alcohol may make you drowsy and induce deep sleep, but this effect fades quickly. As the body begins to metabolize the alcohol, sleep becomes lighter and more disrupted. People often experience more awakenings in the second half of the night, especially as the sedative effects wear off.

The result? Less restorative sleep. With less REM and more nighttime disruptions, you’re likely to wake up feeling tired even after what seemed like a full night’s sleep. Over time, this pattern can take a toll on mental clarity, mood regulation and overall well-being.

In addition to poor sleep architecture, alcohol can trigger or worsen a variety of sleep-related issues, including:

• Frequent waking: As alcohol is metabolized, it can lead to sudden awakenings or trouble staying asleep.
• Snoring and sleep apnea: Alcohol relaxes the muscles in the throat, which can increase snoring or worsen sleep apnea.
• Night sweats: The body’s temperature-regulating systems can be thrown off by alcohol, leading to excessive sweating.
• Dehydration: Alcohol is a diuretic, which may cause you to wake up thirsty or needing to use the bathroom.

An occasional drink may not seriously impact your sleep, but over time, regular alcohol use can take a toll. That is to say that the short term, you might wake up groggy or out of sorts after a night of heavier drinking. But in the long term, habitual alcohol use can lead to deeper, more persistent sleep issues.

For starters, your body can build a tolerance to alcohol with chronic use, meaning it takes more alcohol to feel the same sedative effects. This not only increases the risk of dependency, but also further disrupts your natural sleep cycles. Over time, this pattern can alter your baseline sleep quality and make it harder to get truly restorative rest. Chronic alcohol use has also been linked to conditions like insomnia, circadian rhythm disorders and sleep apnea.

If you’re using alcohol regularly to unwind or suspect you may be developing a dependency, it’s important to talk to a healthcare provider or addiction specialist. Getting support early can make a meaningful difference in your overall health and well-being. You're not alone. 

Not everyone experiences alcohol and sleep the same way. Several personal factors influence how your body responds, including:

• Age and gender: Older adults and women may metabolize alcohol differently, increasing the risk of disrupted sleep.
• Body size and tolerance: A person’s weight, metabolism and drinking habits all play a role.
• Timing of consumption: Drinking earlier in the evening gives your body more time to metabolize alcohol before sleep.
• Medications or health conditions: Alcohol may interact with prescriptions or underlying conditions in ways that further disrupt sleep.

The good news is there are plenty of ways to wind down at night without sacrificing sleep quality.

Consider these gentler, non-alcoholic options:

• Herbal teas like chamomile or lemon balm
• Relaxation rituals such as warm baths or light reading
• Mind-body practices including gentle yoga, stretching or meditation
• Consistent sleep schedule to reinforce your body’s natural rhythm

Creating a sleep environment that supports healthy rest – including dim lighting, reduced screen time and a comfortable mattress – can also help you fall asleep naturally and wake up feeling more refreshed.

It’s easy to think of alcohol as a quick fix for winding down, but the truth is that it may cost you quality rest in the long run. Understanding how alcohol affects sleep can help you make more informed decisions – whether you choose to cut back, adjust your timing or explore alternative ways to relax before bed. Sleep is one of the most powerful tools for physical and mental health, and protecting it is well worth the effort.