Today
If you turn to alcohol to sleep, it is not for pleasure. “Alcohol does help people fall asleep faster,” Dr. Saema Tahir, a board-certified physician specializing in sleep disorders, lung diseases and critical care medicine, told .
When alcohol binds to neurotransmitters responsible for creating a calming or sedative effect on the brain, it helps you fall asleep.
But unfortunately, that’s where the benefits end.
That glass (or glasses) of wine at night won’t help you stay asleep or feel rested the next morning, Tahir explained. So if you develop a long-term dependence on alcohol at bedtime, you’ll probably find that it’s done you more harm than good.
The effects of alcohol before sleeping
Alcohol “tricks you” into thinking it is a sleep aid, Tahir said, because it reduces the time you spend tossing and turning before falling asleep. But, “as alcohol is metabolized during the night, it disrupts the type of sleep you have later,” he explained.
Once you fall asleep, your body goes through several cycles and stages of REM sleep—the rapid eye movement that occurs when you dream—and non-REM sleep. Both are essential for a restful rest.
Alcohol disrupts REM sleep, Tahir said. Even if you were technically asleep all night, it won’t have been the kind of sleep you needed to function at your best; On the contrary, it will leave you feeling dazed, irritable and depressed.
What to do instead?
If you’ve never used alcohol to help you sleep, Tahir added, don’t start doing it.
Instead, Tahir recommended stopping alcohol consumption three to four hours before bedtime. And for even more restful sleep, make sure you have a consistent sleep schedule, where you go to bed and get up at the same times every day, and sleep in a cool, completely dark room.
If you rely on alcohol before bed and notice that it works for you, it’s probably because you’ve already tried all the other sleep hygiene tips that have been shown to be effective, Tahir said, such as taking hot showers before bed and avoiding screens.
But these habits may not be working for you because you may have a sleep disorder that requires professional help, Tahir said. Additionally, relying on alcohol to help you fall asleep could be a sign of alcohol use disorder, he added.
In any case, it is essential to consult a health professional.
Breaking alcohol dependence is a complex process that requires supervision, Tahir said. For example, it may involve using medications to prevent the effects of withdrawal, which can sometimes be fatal.
And sleep disorders should also be treated by a specialist; Your primary care doctor can help you, Tahir said. Once you see one, you may be given one of the following diagnoses:
- Insomnia, whether it prevents you from falling asleep, staying asleep, or waking up earlier than expected
- Sleep apnea, a breathing-related sleep disorder
- Restless legs syndrome, a movement disorder
- Circadian rhythm disorder, which disrupts your body’s natural sleep-wake cycles
Alcohol tends to have a greater impact on sleep apnea, insomnia, and periodic limb movement disorders. But even those who suffer from sleep disorders such as hypersomnia or narcolepsy, Tahir said, will notice that alcohol aggravates the degree of drowsiness they will feel throughout the day.
The next step is treatment, which may include medications, sleep devices, or treating another condition that is causing the sleep disorder.
No matter what happens, “alcohol is never a solution,” Tahir concluded.
