The Evening Glass of Wine: How Alcohol Changes Your Sleep
A drink can make you drowsy. But many people find their nights are worse after it. Here is why.
Photo by Berni Wittmann on Unsplash
For many people, a glass of wine is part of winding down. It can make you feel relaxed and sleepy. So why do so many people sleep worse after a drink?
Sleepy first, restless later
Alcohol can help you fall asleep faster. But as the body breaks it down during the night, sleep often becomes lighter and more broken, especially in the second half. Many people notice they wake up around 2 or 3 a.m. after drinking.
Other effects
- Alcohol can make snoring and breathing problems in sleep worse.
- It can increase night-time trips to the bathroom.
- It can make hot flashes more likely for some women.
A simple test
Try two weeks without alcohol in the evening, or with your drink earlier, with dinner rather than just before bed. Notice how you sleep and how you feel in the morning.
Calm evening alternatives
- A warm herbal tea in a nice cup.
- Sparkling water with lemon or a few mint leaves.
- A short walk after dinner.
- A bath or shower and a book.
If cutting down is hard
If you find it hard to go without a drink in the evening, or you drink to fall asleep most nights, please talk to your doctor. Support is available and confidential.
