Getting enough restful sleep remains a challenge for countless people who often fall short of the recommended seven to eight hours each night. Stress, noisy environments, and certain medications frequently play a role in this struggle. Many turn to alcohol as a quick way to feel drowsy and drift off faster, believing it helps them relax at the end of the day. However, sleep experts emphasize that this common habit actually leads to poorer overall sleep, even when the drinking happens hours before bedtime.
Neurologist and sleep specialist Dr. Anne Marie Morse points out that alcohol is one of the most frequently self-prescribed aids for falling asleep. It creates an initial sedative effect that speeds up sleep onset, but the quality of rest suffers dramatically. Alcohol suppresses the REM phase, which is crucial for dreaming and supports memory consolidation, emotional processing, creativity, and stable mood. A 2025 analysis published in Sleep Medicine Reviews found that greater alcohol consumption correlates with more pronounced REM disruption.
Beyond REM suppression, alcohol prevents deeper restorative sleep stages and causes more frequent awakenings throughout the night. It relaxes muscles in the throat and upper airways, raising the chances of snoring or sleep apnea episodes. The diuretic effect also means more bathroom trips, further fragmenting rest. Over time, the body adapts, and the same amount of alcohol loses its drowsy-inducing power, as noted by clinical psychologist Dr. Michael Gradisar, who serves as sleep science director at Sleep Cycle.
Dr. Gradisar explains that people often increase their intake to recapture that initial calming sensation once tolerance builds. This cycle can make sleep problems worse in the long run. Even enjoying a drink with dinner does not fully protect sleep quality. The body typically needs about one hour to process a standard drink, so lingering effects or the rebound alertness when alcohol wears off can still interfere later.
Understanding what counts as one standard drink matters too. Dr. Morse highlights that it equals roughly 150 milliliters of wine, though pours at home or restaurants often reach 180 to 270 milliliters. That extra volume amplifies the impact on sleep architecture. Small differences in portion size can shift alcohol from seemingly harmless to noticeably disruptive.
For those accustomed to an evening drink, cutting back offers clear benefits, though improvement might take time. Sleep can temporarily worsen before getting better when reducing or stopping alcohol, which discourages some people. Dr. Gradisar recommends starting with gradual reduction and consulting a doctor for anyone considering full abstinence after heavy or prolonged use. Building a new wind-down routine proves essential for lasting change.
Non-alcoholic alternatives like alcohol-free beer or mocktails preserve the ritual without the downsides, provided they avoid added sugar or caffeine. Herbal teas featuring chamomile, lemon balm, or passionflower naturally promote relaxation. Simple practices such as slow diaphragmatic breathing for five to ten minutes or gentle stretching release built-up tension. Dimming lights, stepping away from screens, and enjoying a book further signal to the body that it is time to unwind.
Creating consistent evening habits focused on genuine relaxation leads to deeper, more refreshing sleep over time. Experts agree that prioritizing these alcohol-free approaches pays off in improved mood, sharper thinking, and greater energy during the day. Small adjustments to nightly routines can transform how rested you feel each morning. Making sleep hygiene a priority ultimately supports better health in ways that no quick drink ever could.
Have you experienced changes in your sleep after cutting back on alcohol or trying new relaxation techniques, and what worked best for you? Share your thoughts in the comments.
