Effects of Alcohol on Sleep

 

Alcohol can have various effects on sleep, both positive and negative, depending on the quantity and timing of consumption. Here are four effects supported by research:

Initial Sedation, Disrupted Sleep Patterns:

Alcohol initially acts as a sedative, promoting the onset of sleep. However, as it metabolizes, it can disrupt sleep patterns, leading to broken or restless sleep. Studies suggest that alcohol consumption before bedtime may reduce the time spent in REM sleep, affecting overall sleep quality.

(source: Roehrs, Timothy, and Thomas Roth. “Sleep, sleepiness, and alcohol use.” National Institute on Alcohol Abuse and Alcoholism. 2001).

Worsened Sleep Disorders:

Alcohol may also exacerbate existing sleep disorders, such as obstructive sleep apnea. This is because alcohol relaxes the muscles in the throat, potentially worsening symptoms and contributing to obstructive sleep apnea episodes, leading to further disturbances in sleep.

(source: Prinz, P. N., et al. “Sleep and sleep-disordered breathing in alcoholics.” Alcoholism: Clinical and Experimental Research. 1980).

Negative Impact on REM Sleep:

Consumption of alcohol before bedtime can suppress rapid eye movement (REM) sleep, which is essential for cognitive function, memory consolidation, and emotional regulation. Disruption in REM sleep can lead to feelings of fatigue and grogginess even after seemingly adequate sleep duration.

(source: Feige, Bernd, et al. “Alcohol and Sleep I: Effects on Normal Sleep.” Alcoholism: Clinical and Experimental Research. 2006).

Increased Nighttime Awakenings and Early Morning Disturbances:

Alcohol can lead to increased awakenings during the latter part of the night and early morning. It can disrupt the sleep cycle by causing disturbances that prompt individuals to wake up earlier than desired, leading to a decreased overall sleep duration and compromised sleep quality.

(source: Colrain, Ian M., and Fiona C. Nicholas. “Alcohol and the sleeping brain.” Handbook of Clinical Neurology. 2014).

Moderation in alcohol consumption and allowing enough time for its metabolism before bedtime can help mitigate some of these negative impacts on sleep.