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Alcohol is a common part of socializing and unwinding, with almost 87% of American adults having consumed it at some point, according to the National Institute on Alcohol Abuse and Alcoholism. Surprisingly, around 20% of Americans use alcohol as their sleep aid, unaware it may worsen insomnia.  

For me, if I drink even one regular full glass of wine, I will sleep for an hour and then be up pretty much all night! But if I drink a small amount, I sleep just fine. I’m sure that’s just my body chemistry, but I’m not alone. Understanding alcohol’s effects on sleep patterns can reveal why drinking too much for your own chemistry backfires and causes insomnia. 

While alcohol may help you fall asleep initially, it disrupts the restorative quality of sleep by altering sleep architecture and causing several issues: 

• Reduced REM sleep: Alcohol decreases the amount of time spent in REM (rapid eye movement) sleep, essential for memory and feeling refreshed. As alcohol is metabolized, REM sleep rebounds later in the night, often causing vivid dreams or nightmares and fragmented sleep.
• Rebound wakefulness: Alcohol’s sedative effects wear off as it metabolizes, leading to early awakenings and difficulty returning to sleep.
• Nocturia: As a diuretic, alcohol increases nighttime trips to the bathroom, further disrupting sleep.
• Acid reflux: Alcohol relaxes your esophageal sphincter, increasing the risk of GERD symptoms like heartburn, which can wake you up.
• Worsened sleep apnea: Alcohol relaxes throat muscles, potentially aggravating sleep apnea and snoring.
• Circadian Rhythm Disruption: Regular alcohol use can disrupt your body’s natural sleep-wake cycle, leading to chronic insomnia.

Alcohol’s negative effects on sleep extend beyond a single night. A 2022 study in Sleep Advances explored the impact of heavy drinking on sleep quality over 36 years. It found that persistent alcohol use increases sleep disturbances, underscoring how cumulative effects impair long-term health. 

Alcohol Use Disorder is a medical condition characterized by impaired control over drinking despite significant consequences. Symptoms include drinking more or longer than intended, failing to cut back despite wanting to, neglecting responsibilities due to drinking, and drinking to avoid withdrawal symptoms. 

Recognizing and addressing AUD is critical for breaking cycles of dependency and poor sleep. It can repair and normalize itself if you abstain from alcohol, but it takes time for a full recovery due to cell receptor damage.  

If you rely on alcohol to sleep, consider moderating consumption, especially near bedtime. Good sleep hygiene, like a consistent schedule and a restful environment, can also help. For persistent insomnia, consult a healthcare practitioner. Talk to your pharmacist about your medications, specifically timing. The time of administration matters and making one simple adjustment could help you sleep. Alcohol might seem like a quick fix for sleep troubles, but it compromises sleep quality.  

If you’re interested in a deeper dive into this topic, I’ve written a longer, more comprehensive blog on my website at suzycohen.com. 

Ed. Note: If you want to stop drinking, call Alcoholics Anonymous at (202) 966-9115 or visit aa-dc.org. 

This information is opinion only. It is not intended to treat, cure or diagnose your condition. Consult with your doctor before using any new drug or supplement.   

Suzy Cohen is a registered pharmacist and author of The 24-Hour Pharmacist and Real Solutions from Head to Toe.