By Lizzie Streit, MS, RDN, LD 

Think a nightcap can help you sleep better? Think again! 

While it may seem that having a drink before bed makes it easier to fall asleep, too much alcohol can actually have a negative impact on sleep quality, especially later in the night. 

Read on to learn about the different ways that alcohol interferes with sleep quality and tips for better sleep. 

1. Alcohol can disturb rapid eye movement (REM)
sleep. 

Sleep is divided into two states: REM and nonrapid eye movement (NREM) sleep. During REM sleep, the brain is very active, and therefore REM may help with learning and memory. In fact, not getting enough REM sleep may prevent the creation of brain cells involved in memory. Reduced time in the REM cycle has also been associated with overweight and obesity in children and adolescents (1, 2, 3). 

Moderate to high alcohol consumption can delay REM sleep, which leads to much less time in this cycle. The impact is worse with frequent alcohol consumption (4).  

2. Drinking before bed leads to frequent
urination. 

Going to sleep buzzed? Be prepared for midnight bathroom trips. If your body has not finished processing alcohol before you hit the hay, you will likely be woken up by the urge to pee throughout the night. This is because alcohol acts a diuretic that stimulates the kidneys to produce more urine (5).  

3. Alcohol can worsen breathing problems during sleep. 

Sleep apnea is a breathing disorder marked by periods of stopped breathing during sleep. Symptoms include snoring, gasping for air, and difficulty staying asleep. Sleep apnea is associated with several health issues, include high blood pressure, weight gain, and type 2 diabetes. 

Since alcohol can inhibit breathing during sleep, frequent alcohol consumption can increase the risk of developing sleep apnea or worsen the condition if you have it. In fact, one study found that each alcoholic drink per day increased the odds of developing disordered breathing during sleep by 25% in men (6, 7). 

4. Alcohol consumption interferes with the circadian rhythm. 

Circadian rhythm refers to the body’s internal clock that regulates the sleep-wake cycle.  

Alcohol consumption can throw off the circadian clock, causing sleep disruptions and overall poor sleep quality. If the circadian rhythm is frequently disrupted due to alcohol intake, it can lead to more serious consequences, including heart disease, type 2 diabetes, and even cancer (8). 

How to Get Better Sleep 

While an occasional glass of wine or beer likely won’t have lasting effects on your sleep quality and overall health, high alcohol consumption can greatly disrupt sleep. 

To avoid the negative impacts of these disruptions, limit your alcohol intake. If you still struggle with getting a good night’s sleep, cut back on screen time before bed, develop a bedtime routine to unwind, and create a regular exercise schedule. For more information on sleep and health, check out this post. 

Note from Healthy For Life Meals: Looking for more ways to help you get better sleep? We can help! The best diet for sleep is also good for your total health. For your best night's sleep, strive to eat a balanced diet that emphasizes fresh fruits, vegetables, whole grains, and low-fat proteins that are rich in B vitamins, like fish, poultry, meat, eggs, and dairy. Get started with one of our healthy, balanced meal plans today.