Is Alcohol Ruining Your Sleep? Here’s How to Break the Cycle

Let’s bust a common sleep myth: alcohol doesn’t help you sleep better.

Yes, it might make you feel drowsy and help you fall asleep faster, but the quality of your sleep suffers. Alcohol fragments your rest, especially in the second half of the night, and reduces REM sleep—the stage where you dream.

Why REM Sleep Matters

REM sleep is essential for:
✔ Processing thoughts and emotions
✔ Memory consolidation
✔ Problem-solving and creativity

Without enough REM sleep, you might wake up feeling foggy, irritable, or mentally drained.

How Much Alcohol Disrupts Sleep?

Even small amounts of alcohol can impact your sleep quality. If you drink, try these sleep-friendly habits:

✅ Limit alcohol to 2–3 drinks per week (or less)
✅ Avoid drinking close to bedtime
✅ Stay well-hydrated

Test It Yourself

Try keeping a sleep diary for a week—one with alcohol and one without. You might be surprised by the difference in your sleep quality!

Replacing the Nightcap Ritual

For many, drinking is about winding down, not just the alcohol. If you're cutting back, don’t lose the moment—replace it with something enjoyable:

🍹 Try a delicious alcohol-free cocktail! Check out these BBC Good Food Alcohol-Free Cocktails.
🫖 Sip on a relaxing herbal tea (chamomile, valerian, or lemon balm).
📖 Unwind with a book or meditation instead of a drink.

Enjoy the Moment—Without the Sleep Disruption

Better sleep starts with better habits. By cutting down on alcohol and choosing healthier wind-down rituals, you’ll wake up feeling refreshed, clear-headed, and well-rested.