Drinking has been a cornerstone of socializing for thousands of years. Throughout the world, people raise a glass to celebrate major life transitions, take pride in their culture, or welcome the weekend. Imbibing is a ubiquitous tradition, but that doesn’t mean that it’s great for your sleep.
While drinking close to bedtime can help you doze off more quickly, the habit ultimately disrupts REM sleep by suppressing your first couple of sleep cycles.
“Alcohol fragments sleep significantly and leads to poorer sleep quality and poor sleep quantity. You also become dehydrated from it, can become dependent on it if you use it routinely, and can worsen your snoring and/or sleep apnea—if that’s an issue for you,” explains Behavioral Sleep Medicine expert Shelby Harris, PsyD, author of The Women’s Guide to Overcoming Insomnia.
Missing out on sleep is a huge detriment to your health, says Jenny Geyser, health coach and Equinox group fitness instructor. “Sleep is so important to health because it’s when the body repairs itself. Since you don’t reach the deepest levels of restful sleep after drinking alcohol, you most likely won’t feel as rested the next morning, either, which can affect your entire day.”
Plus, drinking alcohol isn’t a reliable way to fall asleep—despite the fact that many people list their sleep troubles as a reason to drink. The initial sedative effects of alcohol can wear off over time. And meanwhile, you may start to become more reliant on alcohol and experience the many consequences of that reliance.
For example, drinking too much long-term can cause moodiness and impair your concentration, lead to heart problems like high blood pressure and stroke, and increase your potential for developing liver disease. And thus, your good night’s sleep won’t be the only thing that suffers.
So, is there a way to enjoy a glass of wine at night without totally giving up on a great night’s sleep? Below, Dr. Harris offers her best tips for drinking without your sleep, and therefore performance, taking a hit.
How to drink without sacrificing your sleep
Full disclosure: There’s no way to order a cocktail without damaging your sleep. That said, there are a few rules you can follow to minimize the impact on your zzz’s. “There’s no magic fix, unfortunately. Just have as little [alcohol] as possible and ideally stop drinking within three hours of bed. Have lots of water to hydrate but know that will likely make you wake up to urinate,” says Dr. Harris.
One other pro tip? Dr. Harris recommends eating a light snack that’s a mix of whole grains and protein to balance out the sugar in whatever you’re drinking. A cheese and meat plate will do.
Geyser adds that being more particular about the kind of drinks you buy can make a difference. “If you love wine, choose organic wine with low or no sulfites. Sulfites are chemicals added to preserve the wine and have a tendency to cause headaches. European wines are known to have less sulfites than American wines. I always choose wines from Italy, Spain, or France and I’ve felt a huge difference,” she says. However, it’s worth noting that no research has linked sulfites to wine headaches.
Meanwhile, if you want to squeeze a little extra nutritional value out of your nightcap, you may consider drinking spirits with beneficial properties. “Red wine has more antioxidants than white, so health-wise, it’s a better choice,” says Geyser. “Keep it simple, clean, avoid sugar and be mindful of how many drinks you have!”
Other than that, try a mocktail or another option is to try a non-alcoholic spirit like Kin Euphorics, Seedlip, or Ghia.
The bottom line
The later you imbibe, the worse the effects are, says Carrie Wilkens, Ph.D., co-founder and clinical director of the Center for Motivation and Change in New York City. She recommends finishing your last drink four hours before bedtime and having at least four alcohol-free days each week.
“Moderation is key,” says Geyser. “We all may have nights where we overdo it. Be patient and kind with yourself always. Choose what makes you feel good! The less you drink, the better you will sleep and feel.”