For many of us, a glass of wine or a dram of whisky is the go-to way to unwind after a long day. It takes ‘the edge off’, helps us relax—and, for some, feels like the key to drifting off easily. But the smooth slide into sleep alcohol causes might be setting you up for a rough night—and an even rougher tomorrow.
Dr. Ella Catterall, medical researcher for Drinkaware, said the message was clear. While alcohol might feel like it helps you nod off, it’s one of the quietest saboteurs of sleep quality.
“Although alcohol can have a sedative effect that helps people fall asleep more quickly,” she explained, “it disrupts the important sleep cycles needed for good-quality rest and recovery. It blocks REM sleep, increases the likelihood of night waking, and can exacerbate breathing problems like snoring and sleep apnoea.”
That initial drowsiness is deceptive. Alcohol slows brain activity and acts as a depressant on the central nervous system, which is why it can feel like the perfect bedtime helper. But as your body works to metabolise the alcohol—typically one hour per unit—the sedative effect wears off, revealing its disruptive side.
It’s during this metabolic process that sleep becomes lighter and more fragmented. REM sleep, the stage most associated with dreaming, emotional regulation, and memory consolidation, is crippled by the alcohol left over in your system.
When this critical phase is shortened or skipped, you may wake up having technically slept enough hours, but still feel foggy, irritable, and not quite yourself.
Alcohol is a diuretic, pushing the body to excrete water, not just through urine but also through sweat. “Alcohol drinking close to bedtime increases the chances of waking up during the night,” says Catterall.
“You’re more likely to wake up to use the bathroom, and to feel dehydrated.” That dehydration can lead to headaches, dry mouth, and poor sleep continuity—all of which set the tone for a sluggish day ahead.
The problems don’t end there. Alcohol also relaxes the muscles in your body, including those in your throat and airways.
This increases the likelihood of snoring and, in some individuals, can contribute to sleep apnea, where breathing stops and starts during sleep. Even in milder cases, this can leave you waking multiple times throughout the night without even realising it.
When asked if some types of alcohol are worse than others for sleep, Catterall said it’s less about what you drink and more about how much and when. “Even one drink of any type can still impact the quality of your sleep,” she said.
“To minimise the impact, it’s best to avoid drinking close to bed. Give your body time to metabolise the alcohol before you sleep.” On average, a single unit takes about an hour to process, so if you’ve had two medium glasses of wine—roughly four units—you’ll want to allow at least four hours before going to bed.
Many of us don’t make that allowance, meaning the alcohol is still active in our system as we try to sleep.
There are also long-term consequences to think about. Regularly using alcohol to fall asleep can worsen anxiety and depression, create a reliance on alcohol for relaxation, and degrade overall sleep hygiene.
“Cutting back on alcohol is a good way to improve your sleep,” said Catterall. “Sleep is super important for both physical and mental health. But people often don’t realise the trade-off they’re making until they’ve already developed poor sleep patterns.”
It’s something that often gets overlooked in public health conversations. “Sleep problems don’t grab attention like liver disease or high blood pressure,” she noted.
“But disrupted sleep from alcohol use is common, and it’s been normalised to an unhealthy degree. People see it as a way to unwind or help them get to sleep without realising it can do the opposite.”
This is especially true among younger adults. According to recent Drinkaware findings, people aged 18–34 are among the most likely to report using alcohol to fall asleep.
For them, what begins as a coping mechanism can quickly become an entrenched part of their routine.
If this sounds familiar, you’re not alone—and there are ways to reclaim your sleep. Swapping alcohol for alcohol-free alternatives, setting a consistent bedtime, and embracing gentle wind-down activities like herbal tea, stretching, or reading can all help.
As Catterall put it, “Sleep is too important to be left in the hands of alcohol. If you’re relying on it to nod off, it might be time to rethink your approach.”
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