We live in an alcohol soaked society, or at least it can feel that way sometimes. I mean, we’ve all heard (or used) the phrase “It’s five o’clock somewhere.” But is that sip, nip, chug, or guzzle really worth it? My wearable fitness tracker says no. Now, don’t get me wrong, I absolutely love a really good handcrafted cocktail. But as I move solidly into my mid-50s, I’ve found something I love more: sleep. I am talking about the benefits of 8 hours (give or take) of restorative, natural sleep. This is the type of sleep we need for healthy aging. Seeing the adverse effects via my Garmin was a bit eye opening.
The Science: Alcohol’s Impact on Sleep
First and foremost, alcohol is a sedative. And while you may actually fall asleep faster, this sleep is not natural or restorative. Sedative-induced sleep translates to memory fog as our cognitive function really relies on natural sleep cycles. There are quite a few important functions of sleep impacted by regular alcohol consumption, so let’s take a look.
Sleep becomes more fragmented as alcohol stimulates the fight-or-flight branch of our nervous system, leading to an increased wakefulness. Disrupted sleep does not allow our body time to repair and regenerate tissues. Neither does it give us a chance to build muscle. This greatly reduces our ability to fight infection and inflammation.
Alcohol decreases the amount of REM (Rapid Eye Movement) sleep that we get. Our short-term memories consolidate during the REM cycle. Thus, reducing the amount of REM sleep can lead to major memory issues. My short-term memory is much better ever since I focused more on getting quality sleep this year.
For anyone who has ever suffered from insomnia, regular alcohol consumption can exacerbate this issue. We are all aware that a good night’s sleep is vital to regulating our metabolism and balancing hormones (like insulin) that control appetite and energy use. It goes without being said that aiding in insomnia is no good.
Alcohol relaxes the muscles of the throat, which can worsen or even trigger sleep apnea. This is a condition where breathing repeatedly stops and starts during sleep. If you have sleep apnea or live with someone who does, this is definitely something to pay attention to. Sleep apnea leads to issues that can shorten your lifespan.
As if these issues were not enough, after a night of drinking, your resting heart rate rises, your respiratory rate and core body temperature go up, and your HRV (heart rate variability) suffers. For those of us who do focus on our health and wellbeing, alcohol has the ability to undo a lot of our hard work. The stress placed on my body as it worked hard to metabolize alcohol left very little time for restoration or memory consolidation.
The Experts: Alcohol’s Impact on Sleep
We regularly work with experts who advocate the important role of sleep in our health. So, what exactly are the experts saying?
- Matthew Walker (PhD, Neuroscientist and Sleep Expert) extensively discusses how alcohol disrupts our sleep architecture, can lead to fragmented sleep, and diminishes the restorative benefits of sleep.
- Dr. Michael Breus (Clinical Psychologist and Sleep Specialist) writes about how alcohol consumption disrupts our natural circadian rhythms, specifically during the REM phase.
- Dr. Peter Attia (MD and Physician focused on longevity) points to the fact that while alcohol might initially help with falling asleep, its overall effect is detrimental to sleep quality — leading to long-term negative health outcomes.
A New Nightcap
We like to look for healthy replacements when attempting to change our habits. Thanks to a cool trend around sober curiosity, there are some tasty non-alcoholic drinks designed to improve our overall health and cognition. Known as Nootropics, these beverages are specially formulated to enhance cognitive function through a combination of herbs, vitamins, and amino acids. While many popular brands use vitamins B6 and B12, ginkgo biloba, and caffeine, there are nootropics that focus on sleep support.
These sleep-focused beverages promote relaxation, reduce stress, and support our natural sleep-wake cycle. These often contain combinations of L-theanine (an amino acid; can cause very vivid dreams), magnesium (a mineral), ashwagandha (an adaptogen), valerian root (an herbal supplement), glycine (an amino acid), and/or 5-HTP (hydroxytryptophan — a precursor to serotonin). So, if a nightcap or happy hour cocktail feels like a habit, a healthier substitute might be worth a try.
Cheers to Balance and Moderation
Maybe it is time to just pay a bit more attention to how your body reacts to the metabolization of alcohol. Think about moderation, timing, quality over quantity, and the health trade-off.
While I have no plans to eliminate alcohol entirely, I absolutely limit my intake. If I’m at a restaurant known for a great handcrafted beverage or a social event with an excellent wine list, I still consider that worth it from a health standpoint. My friends and family will attest to my 2-drink limit, that usually proceeds my predilection for ghosting. (At 53, I do not have FOMO after 10pm.)
What about you? We’d love to hear any comments, thoughts, or suggestions around the impact of alcohol on your sleep.
Agree with that Ashley. I moreorless cut out alcohol 4 months ago, substituting zero-alc beers for a glass or two of wine at night. The main benefit that I can see has been to improve the quality of my sleep, reasonably significantly. A little less calories as well. I have the odd glass of wine occasionally, but don’t crave it.
Yes, the zero alcohol options are so good these days – I’m glad you found one that you like. And you are right in that sleep quality can rapidly improve with substituting that type of healthier choice. It’s about balance – I, too, still enjoy a cocktail here and there, but I don’t crave it. Thank you for sharing your experience with us!
Let’s not forget that alcohol is a Class 1 Carcinogen.
Dying for that drink?
Thank you for highlighting that as well – an even much stronger reason to eliminate alcohol.
What a fantastic article! My husband cut out alcohol a great bit and only has drinks on special occasions. He has seen a change in his health dramatically! I personally love a cocktail but get so much better sleep when I skip that glass of wine!
Thank you for sharing your story with us! I have been following the same formula of saving the cocktails for special occasions – and I am even pretty particular on what makes up a “special occasion”. And – did I mention how much I LOVE the benefits of restorative sleep!! :)
Article is spot on. I did not know about the Nootropics. I will definitely look into those. Moderation is KEY!
Ooooooh, new to nootropics – that is so fun! We have a very small pop-up store here in Nashville (called Kill Joy) that has so many great options. I feel like the owner is a bit like a Sommelier with the description of all the wine notes and adaptogens. It is very fun to visit. And totally agree – moderation is KEY!
Very informative! I’m going to look into the Nootropics. I love a glass of wine at night but also love the good restorative sleep that you talk about in your article.
I’ve really moved towards prioritizing the benefits of sleep and can’t turn back! I’ve tried several categories of nootropics, but not a wine yet – it’s on my list. I need to sample a few and then serve some favorites at Thanksgiving!