Do you often turn to an alcoholic drink to unwind and fall asleep?
Whether it’s an old-fashioned, a hot toddy, or even an espresso martini, many people have a favorite evening beverage that signals the end of a long day. But what’s the story behind this nightly tradition?
The practice of enjoying a drink to help with sleep, known as a “nightcap,” dates back to the early 18th century. Originally, the term referred to a literal hat worn at night to keep the head warm before modern heating methods, promoting a more restful sleep. Over time, people began to associate the warm, comforting sensation of the hat with the effects of an evening alcoholic drink, a connection that still holds in popular culture today.
However, with health officials increasingly warning about the risks of alcohol, it might be time to reconsider the nightly habit. In January, then-US Surgeon General Dr. Vivek Murthy issued an advisory on the cancer risks linked to alcohol consumption and called for updated health warnings on alcoholic beverages.
Alcohol’s negative effects can also extend to your sleep.
“Alcohol is a central nervous system depressant, which is why it causes drowsiness,” explained Dr. Anthony Reffi, a clinical psychologist and assistant scientist at Henry Ford Health’s Sleep Disorders and Research Center in Detroit. “However, it negatively impacts sleep quality, causing night-time awakenings that leave people feeling tired the next day.”
How Does Alcohol Affect Sleep?
The impact of alcohol on sleep can vary based on factors like sex, body weight, metabolism, and the amount consumed, according to Dr. Deirdre Conroy, clinical director of the behavioral sleep medicine program and clinical professor of psychiatry at the University of Michigan.
While consuming a larger amount of alcohol may help people fall asleep faster, it also increases the chances of waking up in the middle of the night, Dr. Conroy noted.
Alcohol works by inhibiting excitatory neurotransmitters in the brain — the chemicals responsible for stimulating functions in the body and maintaining alertness — which makes people feel sleepy more quickly, explained Dr. Timothy Roehrs, former director of research at the Sleep Disorders and Research Center of Henry Ford Health System.
Drinking alcohol before bed raises blood alcohol content, which disrupts rapid eye movement (REM) sleep, a crucial phase of the sleep cycle that supports cognitive functions like memory, concentration, and mood regulation.
During the first few hours of sleep, alcohol reaches its peak concentration in the body, causing the initial feeling of sleepiness. However, as alcohol is metabolized in the second half of the night, people experience a “rebound effect,” leading to more frequent awakenings and disturbances, Reffi said.
Moderate to high doses of alcohol also reduce the overall amount of REM sleep individuals get, Reffi added.
Research indicates that while people with chronic insomnia may experience temporary relief from alcohol use before bed, these effects are short-lived.
A study conducted at Henry Ford Health’s Sleep Disorders and Research Center found that participants who drank a high dose of alcohol before bed initially slept longer than those who consumed a lower dose or none. However, when assessed a week later, those differences vanished, and the high-dose drinkers were sleeping less and spending less time in deep sleep, according to Reffi.
In addition to impairing sleep quality, regular alcohol consumption before bed can have long-term consequences, such as increased tolerance to its sedative effects and a higher risk of alcohol dependence.
Moreover, combining alcohol with other medications taken at bedtime can amplify its calming effects, potentially leading to injuries if you get up during the night, Conroy warned.
Exploring Healthier Sleep Habits
If you’re aiming for more restful sleep, it might be time to reconsider your evening routine and explore healthier alternatives to a nightly drink.
Nonalcoholic beverages are becoming an increasingly popular choice for those who want to unwind without the side effects of alcohol. Many brands now offer options that mimic the “bite” of cocktails while still providing a satisfying drink to help relax before bed, Reffi said.
Herbal teas or drinks like a “sleepy girl mocktail” can also have a calming effect similar to alcohol.
However, it’s important to avoid consuming too much liquid before bed, as it can lead to disruptions and frequent trips to the restroom during the night. Additionally, steer clear of caffeine for at least eight to 10 hours before sleep to prevent interfering with your body’s natural sleep cycles.
For those who frequently experience sleep disruptions, consulting with a trained professional can help identify any underlying issues, according to Conroy. However, establishing a consistent wind-down routine can also signal to your body that it’s time to rest.
She also emphasized the benefits of incorporating relaxation techniques, avoiding stimulating activities before bed, and limiting naps to significantly improve sleep quality. Regular exercise can also be helpful.
“Try engaging in calming activities before bed, such as reading, meditating, journaling, praying, or spending time with loved ones,” Reffi suggested. “Avoid stressful activities before bedtime — turn off the news, get off social media, and set your phone to do not disturb.”
