Some people rely on a nightcap to help them drift off, but the long-term consequences of alcohol can’t be ignored
Pioneered by Alcohol Change UK, Alcohol Awareness Week involves over 5,000 public health teams, workplaces, GP surgeries, hospitals, pharmacies, charities and other community groups. It offers a chance for all of us to reflect on the impact on alcohol on every aspect of our lives, from our health to our relationships and finances, and encourages people to raise awareness and campaign for change.
This year, Alcohol Awareness Week takes place in July, rather than November when it has been typically held in previous years. To mark its arrival, we’re going to take a closer look at the relationship between alcohol and sleep, asking whether a nightly tipple can help you drift off or stop you getting the rest you need.
The short-term effects of alcohol on sleep
You’d be forgiven for thinking that alcohol can actually help with sleep, rather than hinder it. Alcohol is a depressant, meaning it causes brain activity to slow down. This can make you feel more relaxed and sleepier, and less energised and stressed, which in turn can make it easier to drift off to sleep.
However, getting to sleep quicker comes at the expense of your sleep quality. The consumption of alcohol – particularly in excess – has been linked to poor sleep quality and duration. This can make you more susceptible to depressive symptoms and low willpower, which can then make you rely more on alcohol, creating a vicious cycle.
Alcohol negatively impacts the quality of sleep
Sleep is made up of several stages, each of which is important for your overall sleep health. However, alcohol can create an imbalance in your sleep cycles. As a sedative, alcohol can make you fall into deep sleep quickly, meaning less REM sleep and more slow-wave sleep. This imbalance results in shorter sleep duration and more sleep disruption.
A study by the Sleep Foundation explored the impact of alcohol on sleep quality, and the results showed just how detrimental drinking can be when it comes to getting the rest you need. Low amounts of alcohol (less than 2 drinks for men and less than 1 drink for women) decreased sleep quality by 9.3%. Moderate amounts of alcohol (2 drinks for men and 1 drink for women) decreased sleep quality by 24%. Finally, high amounts of alcohol (more than 2 drinks for men and more than 1 drink for women) decreased sleep quality by 39.2%.
What are long-term effects of alcohol?
Studies have found a connection between excess drinking and sleep disorders like insomnia and sleep apnoea. Alcohol can reduce your sleep quality, worsening insomnia symptoms, and this sleeplessness can leave you relying on alcohol for relaxation. This creates a negative cycle that’s difficult to break.
In terms of your wider health, excess alcohol can increase your risk of multiple health conditions, including heart disease, stroke, type 2 diabetes, and mental health conditions like anxiety and depression.
Instead of relying on alcohol in the evenings, set aside an hour before bed as your ‘wind down time’. During this time, swap screens and electronics for relaxing activities like meditation, stretching, reading or a hot bath. Ensure your sleep space is cool and dark, and aim to go to bed at roughly the same time every night.
By making a few simple changes to your sleep habits – including cutting down on alcohol – you can enjoy more rewarding rest throughout Alcohol Awareness Week and beyond.
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