Does alcohol help you sleep?

Not really. Alcohol is a sedative, so it can make you feel relaxed and drowsy and may shorten the time it takes to fall asleep at first. But it tends to disrupt the rest of the night. It reduces REM sleep and, as it wears off, can make sleep lighter and more broken in the second half of the night.

Sleep Foundation advises stopping alcohol at least 3 to 4 hours before bed, and some people need longer. Nearly 90% of regular evening drinkers in its data reported sleep problems.

Alcohol can also relax your throat muscles and affect breathing signals, which can make sleep apnea worse. Waking up thirsty, sweaty or needing the bathroom, and feeling unrefreshed in the morning, are common after-effects.

If you like a ritual, swap in a caffeine-free warm drink such as herbal tea and keep your wind-down routine. If you regularly rely on alcohol to sleep, or you snore loudly or gasp at night, talk to your doctor.

Source: Sleep Foundation - Alcohol and Sleep

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