How does alcohol affect sleep?

Some believe that this is the effect of residual alcohol in the body from the previous night. However, experts explain that the feeling of intoxication is mainly due to the impact of alcohol on the brain and body during sleep. Some people have a habit of drinking a sip of alcohol before going to bed, thinking that alcohol can make it easier to fall asleep. However, experts say this is not true.

According to Dr. Ashwin Sharma, medical expert at MedExpress, when drinking alcohol, the body prioritizes alcohol breakdown over other processes. This leads to a buildup of toxic byproducts like acetaldehyde, which causes inflammation and fatigue. Initially, alcohol inhibits the central nervous system creating a feeling of relaxation or excitement. However, as alcohol is metabolized, the brain becomes more excited, leading to restlessness, sleep disturbances and increased heart rate during the second half of the night.

Dr. Steve Allder, a neurologist at Re Cognition Health, said alcohol affects the hypothalamus, the area of ​​the brain that regulates circadian rhythms, affecting the internal biological clock. Sleep quality is almost always worse after drinking alcohol. Alcohol inhibits REM (Rapid Eye Movement) sleep in the first half of the night. The body metabolizes alcohol, creating a restorative effect, causing people to wake up more easily. It also disrupts the restorative properties of slow-wave sleep, making you more groggy the next day.

Alcohol is also a diuretic, causing you to urinate frequently and dehydrate, disrupting your sleep and waking up early. After a night of poor quality sleep due to alcohol, your cognition is affected and your mood changes, you feel tired, sluggish, and your mind is less clear. Alcohol can also cause headaches, dizziness and dry mouth due to dehydration.

Drinking alcohol regularly creates poor sleep cycles and increases fatigue. As the body struggles to maintain its natural sleep-wake rhythm, many people develop chronic sleep deprivation, which interferes with daily living, studying, and working. Drinking too much alcohol weakens the immune system, making you sick more easily.

Long-term sleep disorders lead to persistent insomnia, fatigue, and increased risk of mental health problems such as depression and anxiety. Over time, poor sleep contributes to cardiovascular problems and reduced cognitive function.

To reduce the impact of alcohol on sleep, experts recommend drinking water in between glasses of wine, avoiding drinking alcohol within three hours before going to bed to give the body time to metabolize. Prioritize a consistent sleep routine by going to bed and waking up at the same time every day. Exposure to daylight to help regulate circadian rhythms after sleep disruption.