Alcohol Before Bed: Facts, Myths, and Alternatives

We all know it too well. After a hectic, stressful day, you've finally wrapped everything up for today and the kids are finally in bed. Time for a glass of wine, because you've certainly earned it. Many people think that a glass of alcohol before bed can help them relax and fall asleep faster. But is this really a good idea right before you go to sleep? In this article, we discuss the negative effects of alcohol on sleep and why you're better off using other methods to relax before bedtime.

The negative effects of alcohol on sleep

Although alcohol may initially make you feel drowsy, it has a negative effect on the quality of your sleep. Alcohol causes you to wake up more often during the night, resulting in less restorative sleep. Moreover, alcohol can cause sleep apnoea (not breathing while sleeping) and snoring, due to its relaxing effect on the muscles of the upper airway. Research into the effects of alcohol on sleep quality has shown that for both men and women, even a single glass of alcohol reduces sleep quality by 9.3%. Two glasses in and you've already lost 24% of your sleep quality.

Alcohol and the sleep cycle

Not only does alcohol affect the quality of your sleep, it can also disrupt your sleep cycle. Alcohol affects both REM sleep (the dreaming phase of your sleep) and deep sleep, which is important for physical recovery and processing information. This means you'll forget more, which only makes your day harder. In addition, alcohol can also lead to a longer time spent sleeping, because it becomes harder to relax and fall asleep.

Alcohol and sleep disorders

Drinking alcohol regularly before bed can also cause sleep disorders, such as insomnia. Insomnia is a sleep disorder where you have trouble falling asleep or staying asleep. In addition, alcohol can cause nightmares and sleepwalking, which can lead to poor sleep and daytime fatigue.

Alternatives to alcohol before bed

Of course, we still want to fall asleep, and fortunately there are alternatives. Instead of using alcohol to relax before bed, it's better (however boring it may sound) to use relaxation techniques. Think of breathing exercises, meditation, or yoga. Another option is to drink herbal tea, such as chamomile or valerian tea, to relax and prepare for a good night's sleep. Valerian is known as a herb that helps you unwind. It also helps to adopt the right sleeping position and support your head with a pillow that suits you best, so you don't suffer from back or neck complaints. Sleeping on your back or side reduces the pressure on your spine and helps you get a better night's sleep.

In short: Alcohol is no nightcap

However you look at it, drinking a glass of alcohol before bed is not a good idea. It can negatively affect your sleep quality, sleep cycle, and time to fall asleep, and can even cause sleep disorders. Try relaxation techniques or herbal tea instead to unwind before bedtime. That way, you'll ensure better sleep, a healthier lifestyle, and more energy to enjoy the new day.

Frequently asked questions

Can one glass of alcohol really be that harmful?

Although a single glass of alcohol isn't necessarily harmful, regularly drinking alcohol before bed can have negative consequences for your sleep quality and health.

How long before bed should I stop drinking?

It's advisable to stop drinking alcohol at least 2-3 hours per drink before bedtime.

What can I drink instead of alcohol to relax?

Herbal tea, such as chamomile or valerian tea, is a good alternative to relax without the negative effects of alcohol on your sleep.

Are there specific types of alcohol that are better or worse for sleep?

Although some people believe that certain types of alcohol, such as red wine, have a less negative effect on sleep, it's generally better not to drink any alcohol before bed at all.

How can I improve my sleep quality without medication?

Some tips for improving your sleep quality are: maintaining a regular sleep schedule, using relaxation techniques before bed, creating a comfortable sleep environment, avoiding caffeine and heavy meals in the evening, and getting enough exercise during the day.

Source credits:
Sleep Foundation - https://www.sleepfoundation.org/nutrition/alcohol-and-sleep
https://www.sleepfoundation.org/sleep-aids/valerian-root

PubMed Central - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4666864/