Have you ever enjoyed a couple of glasses of wine or beer in the evening, only to wake up the next morning feeling groggy and unrested? You’re not alone—this is something many of my patients share with me. While alcohol may help you fall asleep faster, it comes with hidden costs to your sleep quality.
How Alcohol Affects Sleep
Alcohol interferes with the body’s natural sleep cycle in several ways:
- Less REM Sleep: REM (rapid eye movement) is the stage of sleep linked to memory, mood, and overall restoration. Alcohol reduces both the amount and quality of REM sleep.
- More Sleep Disruptions: You may fall asleep quickly, but alcohol often causes more frequent awakenings throughout the night.
- Delayed REM Onset: It takes longer for your brain to reach deep, restorative stages of sleep.
- Increased Snoring: Alcohol relaxes airway muscles, which can worsen snoring or even contribute to sleep apnea.
And it doesn’t take much—just two drinks can negatively impact sleep. Liquor tends to have a greater effect than beer or wine, and the more you drink, the worse the disruption.
A Lifestyle Medicine Approach
At Jacksonville Concierge Medicine, we focus on Lifestyle Medicine—an approach that addresses nutrition, sleep, exercise, mood, and reducing risky behaviors. Optimizing these areas has been shown to improve both the length and quality of life. Sleep is one of the most powerful yet overlooked tools we have for health and longevity.
What You Can Do Instead
If you choose to drink, try to:
- Stop 3–4 hours before bedtime (for some, even earlier).
- Stay hydrated with water in between drinks.
- Limit alcohol on weekdays to protect your sleep and energy.
Ultimately, the best way to protect your sleep (and your health) is to limit or avoid alcohol altogether. In addition to better rest, you’ll also avoid extra empty calories that sneak in with alcoholic beverages.
– Dr. Kyle Mikals
