As a leading sleep expert, I'm often asked about alcohol and sleep…. And the question: is one drink ok? As much as I love a glass of wine with lunch or dinner, I am going to be completely honest: for your best night’s sleep… one drink is not ok. Especially if it’s a nightcap, this will impair sleep and contribute to 3, 4 and 5am wakings. Last, but definitely not least, it exacerbates snoring - it’s louder, more frequent and lasts longer.. Further compromising sleep. Alas, here i’ll share exactly why alcohol is a problem, and how to best manage it - so you can get the sleep you know, love and need.
Understanding Alcohol's Impact on Sleep
While the sedative effects of alcohol can - temporarily - help you feel more relaxed and drowsy, if this is close to bedtime, the benefits end there. Once you are asleep, the sedative effects dampen our ability to restore during slow wave sleep, leaving you fatigued come morning. In terms of REM sleep, our deep sleep phase in the latter ⅓ of the evening, it’s even more of a problem: it suppresses this vital sleep stage; leading to night time wakings around 3, 4 and 5am.
Speaking of wakings, that’s another thing more likely to happen after a glass or two - once alcohol’s depressant effects wear off our central nervous system, we have what’s termed the ‘rebound effect’ - an exaggerated release of stimulating hormones like cortisol, in an attempt to rebalance. However, we often overshoot the mark, leaving us wide awake in the middle of the night.
Quantity Matters
But… does one drink REALLY make that much of a difference? So.. it’s not as bad as multiple drinks, but it still counts - research shows:
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Low alcohol intake (less than two drinks per day for men and one drink per day for women) can decrease sleep quality by 9.3%.
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Moderate intake can reduce sleep quality by 24%.
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High intake can lead to a 39% reduction in sleep quality.
So yes.. Even one drink counts, and the more you have, the worse it is.
Alcohol and Snoring
You may have noticed - alcohol leads to louder, more frequent and more disruptive snoring… for you and your partner. By relaxing the muscles in the throat, alcohol increases the likelihood of airway obstruction during sleep, leading to snoring. Similarly, this also increases the likelihood of sleep apnea, whereby you experience interrupted breathing and frequent awakenings.
How to manage alcohol
Note the keywords here are manage - not avoid. Realistically, I fully appreciate - alcohol is a large part of our society. And, though it would be ideal for your sleep, snoring and overall wellbeing to cut it out completely, I am also aware - this may be too much of an ask from where you’re at now. So, instead of avoiding it completely, here are some recommendations on how to lower your intake and reduce it’s impact on your sleep.
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Time Your Drinks Wisely
Ideally, drink no later than 6pm - finishing your drinks at least 4-6 hours before bedtime. This allows your body sufficient time to metabolize the alcohol, reducing its impact on your sleep.
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Try alcohol free wine, beer and spirits
With the alcohol free lifestyle movement in full swing, it’s never been easier to go alcohol free. Not only are there mocktails at every restaurant and bar you visit, for those dinners at home / with friends; alcohol free wines and beers are an easy way to minimise drinking, while not missing out.
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Pick your battles
Sometimes, staying away from alcohol is easy.. And sometimes it’s near impossible. If you have an event / function / long lunch coming up where you know you’ll be drinking, moderate your intake in the days prior / after.
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Stay Hydrated
Alcohol is a diuretic, which can lead to dehydration and frequent trips to the bathroom during the night. Drink one glass of water for every one alcoholic drink, and ensure you're well-hydrated throughout the day.
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Monitor Sleep Quality
Pay attention to how alcohol affects your sleep. Keep a sleep diary and if you notice a significant disruption, consider taking a break, or cutting back even further.
Conclusion
While an occasional drink may seem harmless, it's important to recognise this disrupts your sleep, energy, vitality and mental clarity. For snorers, it worsens your symptoms, impairing your sleep further - and your partners too. While cutting it out altogether is, of course, going to be the best option, above are some steps you can take to minimise use, and reduce its impact on your sleep. Deep, uninterrupted, refreshing sleep? Cheers to that.
