That nightly glass of wine or evening cocktail might feel like the perfect way to unwind, but research shows it could be sabotaging your sleep. Multiple studies have found a strong connection between alcohol consumption and poor sleep quality. A 2020 study involving nearly 12,000 participants revealed that higher alcohol intake was linked to significantly worse sleep and shorter sleep duration.
Similarly, a 2019 study showed that excessive alcohol use not only reduced total sleep time but also led to self-reported declines in sleep quality. The reason? Alcohol disrupts our natural sleep cycles. Dr. Nancy Foldvary-Schaefer, a sleep disorder specialist at Cleveland Clinic, explained that while alcohol may initially help some people fall asleep, it fragments the sleep cycle throughout the night.
More: Constant Hand-Wringing Could Be a Sign of Dementia, Experts Warn
More: Experts Warn of 5 COVID Symptoms That May Appear While Eating as ‘Quademic’ Concerns Rise
“Alcohol in your system leads to your sleep being fragmented, meaning your brain briefly wakes up and interrupts your sleep cycle over and over,” said Dr. Foldvary-Schaefer. “Every ‘awakening’ can send you back to the light sleep stage and cuts down on your REM sleep.”
REM (Rapid Eye Movement) sleep is essential for memory consolidation, emotional regulation, and cognitive function. When REM sleep is reduced, the brain’s restorative processes are compromised, leaving you feeling groggy and unrefreshed even after a full night’s rest.
Moreover, alcohol has been shown to aggravate existing sleep disorders. “Almost every category of sleep disorders can be adversely affected by alcohol use, specifically chronic alcohol use,” Dr. Foldvary-Schaefer told Surrey Live. Conditions like insomnia, sleep apnea, snoring, and even sleepwalking may worsen with alcohol consumption.
According to The Sleep Foundation, up to 75% of individuals with alcohol dependency experience insomnia symptoms. To improve sleep hygiene, experts recommend avoiding alcohol for at least three hours before bedtime. This window should be even longer for those drinking on an empty stomach, taking medications, or suffering from sleep deprivation.
More: Diabetes Remains a Silent Killer Affecting Millions and Leaving Many Undiagnosed in the U.S.
Diet also plays a significant role in sleep quality. A 2019 study involving over 77,000 women found that a high-glycemic diet—particularly one rich in refined carbs and added sugars—was associated with a higher risk of developing insomnia over a three-year period.
Health professionals suggest replacing white bread, pasta, and sugary snacks with whole-grain alternatives. Simple carbohydrates can lower serotonin levels, making it harder to fall asleep and stay asleep. In summary, moderating alcohol intake and improving dietary choices can be crucial steps toward better, more restful sleep.
READ NEXT:
- “Wholly Inaccurate and Inadmissible” Diddy’s Legal Team Fights to Block Hotel Assault Video from Federal Trial
- “He Was Fine… Then He Was Gone” Baby Dies After Tragic Fall on First Day of Caribbean Family Holiday
- “Jimmy Carter Died a Happy Man” Trump Torches Biden as ‘Worst President Ever’ in Fiery Press Conference
- Expert Claims Prince Harry Is Wasting His Talents After Marrying Meghan Markle
- Jax Taylor reveals why he felt ‘disgusted’ watching himself on ‘The Valley’