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How does alcohol affect sleep?
The effects of alcohol on sleep vary and are influenced by factors such as sex, body weight, metabolism and the amount of alcohol consumed, Dr. Deirdre Conroy, clinical director of the behavioral sleep medicine program and clinical professor of psychiatry at the University of Michigan, said via email.
While a higher dose of alcohol generally makes it easier to fall asleep, it also increases the likelihood of waking up in the middle of the night, Conroy said.
Alcohol works by inhibiting excitatory neurotransmitters in the brain — the chemicals responsible for firing up functions in the body and keeping it alert — making people feel sleepy more quickly, said Dr. Timothy Roehrs, former director of research at the Sleep Disorders and Research Center of Henry Ford Health System.
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For those who consistently struggle with sleep disruptions, talking to a trained professional can help uncover any underlying issues, Conroy said, but establishing a consistent wind-down routine can help signal to your body that it’s time to rest.
She added that incorporating relaxation techniques, avoiding stimulating activities before bed and limiting naps can greatly improve sleep quality as well as exercising regularly.
“Try other activities that help promote relaxation before bed: read, meditate, journal, pray or spend time with loved ones,” Reffi said. “Avoid activities that stress you out before bed — turn off the news, get off social media and put your phone on do not disturb.”
