It’s not uncommon to hear someone say that they often have a drink at the end of the day to help them sleep. However, the truth about the connection between alcohol and sleep suggests that this habit may not be as beneficial as many believe it to be.
Does Alcohol Affect Sleep?
Ask most people to describe the relationship between alcohol and sleep, and you’ll probably get a lot of responses along the lines of “alcohol makes you sleepy, of course.”
Now, we’re not about to claim that alcohol doesn’t cause drowsiness. But we are going to push back on the idea that the secret to a good night’s sleep is to have a few drinks before heading to bed – especially if you have a history of chronic alcohol abuse.
As described in the Handbook of Clinical Neurology, alcohol’s sedating effects typically only last a few hours, after which a person will experience “fragmented and disturbed sleep.”
The handbook also notes that alcohol use disorder (which is the clinical term for alcoholism), has been linked to “major sleep problems.”
To summarize: Does alcohol affect sleep? Yes, it does. But probably not in the way you thought it did.
How Does Alcohol Disrupt Sleep?
Now that we’ve established that alcohol can disrupt a person’s ability to get an appropriate amount of healthy sleep, let’s take a look at how this occurs.
Healthy sleep follows a series of five stages:
- Wake
- N1 (light sleep)
- N2 (deeper sleep)
- N3 (slow-wave sleep, or SWS, which is the deepest non-REM stage)
- REM
REM refers to rapid eye movement, which is one of the characteristics of the final sleep stage. During the REM stage, which is when dreams occur, brain activity is similar to what occurs when a person is awake.
During a typical night a person will move from stage to stage many times, usually in this pattern: N1, N2, N3, N2, REM. Completing this cycle of stages usually takes about 90 minutes, which means that a refreshing full night’s sleep may involve four to six cycles.
When a person drinks before dozing off, the presence of alcohol in their system can disrupt this schedule in several ways. Here are just a few:
- Extending the amount of time the person spends at the N3 (SWS) level, especially during the first few sleep cycles
- Delayed onset and shorter duration of REM sleep, which is also more pronounced during the first few cycles
- Increased wakefulness and longer time at the N1 stage after the individual has been asleep for a few hours
Studies have shown that when a person drinks heavily on a regular basis, the continued presence of high volumes of alcohol in their system can cause effects such as:
- Significantly longer time spent in the N3 (SWS) stage
- Slightly less time spent at the REM stage
- Reduced density of REM sleep, which means that the individual has a lower number of eye movements during this stage
Though a person won’t realize how their sleep cycles have been disrupted, when they wake up they will be aware that they’re not nearly as refreshed as they should be. This can lead to further problems, such as:
- Napping for short periods of time throughout the day
- Thinking that they need to drink more to get a full night’s sleep the next night
Both of these outcomes can undermine the individual’s ability to achieve four or five uninterrupted sleep cycles the next night. This, in turn, can lead to further exhaustion and a continuance of this downward spiral of poor sleep and maladaptive coping mechanisms.
Do Certain Types of Alcohol Improve Sleep?
The belief that alcohol leads to better sleep can be difficult to dispel, even after reviewing clear evidence that this drug has the opposite effect on restfulness. This can prompt questions such as:
- Is the relationship between alcohol and sleep really that bad?
- Can drinking a certain type or amount of alcohol prevent this problem?
- Is there any type of drinking that can actually improve sleep?
The short answers to these questions are yes, no, and not really.
Yes, the relationship between alcohol and sleep is overwhelmingly negative. Is it possible to drink, fall asleep, and wake up feeling refreshed? Of course it is. But that doesn’t mean alcohol had a beneficial impact. It just means that your body was able to avoid sleep disruptions this time.
No, there isn’t any specific type of alcohol that holds the key to five consecutive uninterrupted sleep cycles. No matter what’s on the label, if there’s alcohol in the beverage, it won’t have a positive impact on the duration or quality of your sleep.
And no, there isn’t a secret way to drink that can improve your sleep. However, there are a few ways to minimize the harm, such as:
- Not drinking regularly and/or heavily
- Not drinking on an empty stomach
- Not combining alcohol with prescription medications or other drugs
- Stopping your alcohol consumption at least three hours before going to bed
Again, please note that these steps won’t improve your sleep. The best you can hope for is that they’ll prevent you from experiencing the worst effects that alcohol can have on your sleep.
There’s only one way to ensure that alcohol doesn’t disrupt your sleep: Stop drinking completely.
If that’s a problem for you, please know that help is available, and treatment works. When you find the right type of treatment, you can overcome the urge to drink and learn how to live a much healthier life in recovery.
Contact Phoenix Rising Recovery if Alcohol Becomes a Problem
If compulsive alcohol abuse is interfering with your ability to live the life you desire, Phoenix Rising Recovery is here for you.
Our addiction rehab center in Palm Springs, California, is a safe and supportive place where you can receive a full continuum of customized services. Our programming options include detox, residential rehab, a partial hospitalization program (PHP), an intensive outpatient program (IOP), and outpatient care.
We also offer specialized services for young adults, military veterans, and patients whose struggles with addiction are accompanied by co-occurring mental health concerns.
To learn more about how we can help you or a loved one, or to schedule a free assessment, please visit our Contact page or call us today.