How does alcohol affect sleep quality?
Written by
Natalie Hamilton
Reviewed by
Prof. Graham Pierce, Ph.D.Alcohol sets up an illusion of sleep that catches many people. The first few hours of sleep feel heavily sedative. This is because alcohol glycosylates GABA. But this heavily suppressed N3 sleep isn't the same thing as natural restorative deep sleep. Your mind pays for it afterward through disrupted cycling.
The second stage leads to terrible REM disruption. About 4 AM, the alcohol is completely metabolized. The brain abruptly enters dream sleep. This causes a great deal of nightmares and frequent waking. There will be a rapid beating of the heart and bursts of cortisol. These interruptions of sleep continuity are highly detrimental.
Cognitive Impacts
- Next-day memory impairment equivalent to 4 hours sleep loss
- Emotional volatility from disrupted amygdala function
- Reduced problem-solving speed by 30-50%
Physical Symptoms
- Dehydration causing swollen airways and loud snoring
- Electrolyte imbalance worsening muscle recovery
- Core temperature dysregulation disrupting sleep depth
Effective Alternatives
- Tart cherry juice for natural melatonin boost
- Magnesium glycinate supplements reducing sleep latency
- 4-7-8 breathing method calming nervous system
Sleep efficiency suffers greatly in the hours after drinking. You may spend eight hours in bed, but due to frequent awakenings, the actual time spent resting is diminished. This accounts for the next-day fatigue. Performance measures are affected as though the individual had not had sufficient sleep. Simple tasks of all types are difficult.
Improve your pre-sleep habits instead of incorporating alcohol. Tart cherry juice has been shown to take effect in around two hours. Magnesium supplements offer a natural way to reduce tension. Evening walks help = regulate your body temperature. These adjustments to your evening routine help provide better sleep without negative consequences in the morning.
Read the full article: Alcohol Sleep Effects Explained Clearly
