How does alcohol affect sleep?

A glass of red wine in the evening is considered a proven sleep aid, but alcohol, especially in large quantities, has numerous negative effects on sleep and health. Learn more here about how alcohol affects our sleep and what you can do to get a restful night's sleep despite alcohol consumption.

Table of contents

1. Alcohol before bedtime
2. The effect of alcohol on the body
3. The effect of alcohol on sleep
4. Tips for drinking alcohol before bed
5. Conclusion

1. Alcohol before bedtime

A cool after-work beer or a relaxing glass of wine in the evening are part of everyday life for many people. Moderate alcohol consumption is said to have a positive effect on cardiovascular health and is considered an effective remedy against Difficulty falling asleep. In fact, drinking alcohol before going to bed can help you fall asleep faster – but this is usually followed by numerous negative effects that disrupt healthy sleep and mean that we fall asleep faster but wake up feeling less rested.

2. The effect of alcohol on the body

Alcohol is a cytotoxin that initially has a calming effect, but especially in large quantities, causes significant damage to our brain and numerous other organs. Alcohol is usually absorbed through the mucous membranes and the digestive system, entering the bloodstream and then slowly broken down in the liver. This process produces many harmful byproducts, such as the cell-damaging and carcinogenic acetaldehyde, which is further processed into acetic acid and ultimately excreted from the body as carbon dioxide and water.

The alcohol concentration in our blood reaches its highest after approximately 30 to 60 minutes. The alcohol is quickly distributed throughout the bloodstream and eventually throughout the body's water, affecting virtually all tissues, organs, and muscles in our body. Its effect is particularly strong on the well-perfused brain, influencing hormonal balance and brain cell function by, among other things, inhibiting impulse transmission and the nervous system. The laborious breakdown of the toxin in the liver also promotes the production of fatty acids, which can lead to liver damage in the long term.

3. The effect of alcohol on sleep

That an alcoholic nightcap before going to bed is supposed to be conducive to sleep, is not without reason, because alcohol also has an initially calming and "sedative" effect on the body. It slows down brain and nerve activity, reduces Heart rate and promotes the production of certain neurotransmitters (e.g., gamma-aminobutyric acid GABA), so that the muscles, brain, and psyche relax. This helps in the evening, stress to reduce stress and relax, making it easier to fall asleep. However, as soon as alcohol is broken down, the effect quickly reverses. Our heart rate increases, stress reactions occur in the body, and our sleep becomes less comfortable. We then wake up frequently, which repeatedly disrupts our sleep and shortens the overall duration of our sleep.

Alcohol not only prevents us from sleeping through the night, but also has a direct influence on our sleep structure and the individual Sleep phasesVarious studies show that sleep is more fragmented overall after alcohol consumption, we wake up more frequently, and thus spend less time in restful deep sleep. Researchers have also been able to determine, by measuring brain activity during sleep, that subjects also experience increased activity in the frontal areas of the brain after consuming alcohol.This prevents our body and mind from regenerating optimally, and sleep quality declines. Furthermore, after excessive alcohol consumption, REM sleep is also suppressed, which can impair our memory performance and lead to difficulty concentrating the next day.

And that's not all! Alcohol relaxes the muscles, which also affects breathing during sleep and snoring or Sleep apnea In addition, the urge to urinate and thirst increase, and we sweat more, which also doesn't promote sleep.

4. Tips for a good night's sleep despite alcohol consumption

Overall, alcohol should of course not be consumed regularly and only in moderation. However, there's nothing wrong with a delicious aperitif or a glass of wine in the evening. That's why we have a few tips to help you make your alcohol consumption more sleep-friendly and still get a restful night's sleep.

#1 Less is more

Try to keep your consumption within reasonable limits and only drink a small amount at a time. Men are advised not to exceed a daily intake of two bottles of beer (0.3 liters) or two glasses of wine (0.125 liters). For women, the recommended intake is about half that.

#2 Pay attention to the timing

The alcohol concentration in our blood is highest approximately 30 to 60 minutes after drinking and then steadily decreases. Therefore, you should avoid alcohol in the last 4 to 6 hours before bedtime so that your body has enough time to process and excrete the toxins and harmful waste products.

#3 Eat enough & drink plenty of water

Carbonated drinks, high alcohol content, and drinking on an empty stomach cause the alcohol to enter the bloodstream more quickly. On a full stomach, however, the toxins are distributed more slowly throughout the body and therefore broken down more slowly. This way, you can avoid a sudden, very high alcohol concentration in the blood and somewhat mitigate the harmful effects. Water also helps stimulate metabolism and blood flow, thus accelerating the breakdown and removal of harmful substances.

5. Conclusion

• Alcohol is a cell toxin that is broken down in the liver and initially has a calming effect, but as it is metabolized it has an activating and harmful effect on the body and mind.

• Alcohol can make it easier to fall asleep in the short term by calming the nervous system and relaxing the muscles.

• Alcohol promotes sleep disturbances and has negative effects on deep and REM sleep, which impairs sleep quality.

• If you don't want to go without, you should only consume a small amount of alcohol up to about 4 to 6 hours before going to bed.

Best regards!