Does Alcohol Help You Sleep?

Some people swear by a tipple before bedtime to help them nod off, while others say it reduces sleep quality and duration. So, who's right?

Based on a review of 27 scientific studies, it's bad news -- alcohol doesn't help people fall asleep faster, nor does it make them sleep more deeply. The review also found alcohol can reduce rapid eye movement (REM) sleep.

However, let's consider that a tipple helps you sleep. In that case, a little bit of alcohol before bedtime is no bad thing.

Why the discrepancy?

The reason alcohol can help you sleep (even if the scientific consensus is that it doesn't) is because alcohol has sedative properties. It can induce sleepiness; however, it doesn't do this in everyone. Sometimes, it acts as a stimulant.

Hence the discrepancy that for some people, alcohol helps them nod off, while for others, it has the opposite effect and makes it harder to sleep.

Can I use alcohol as a sleep aid?

Alcohol works as a sleep aid for some people, but excessive alcohol consumption can make you feel nauseous and harder to sleep.

Studies show that alcohol-induced sleep is disruptive; for example, it makes you get up to wee more, reduces the quality of REM sleep, and makes it easier to be woken. However, a small nightcap will minimise these effects.

Does alcohol have a sedative effect?

Alcohol has both sedative and stimulant effects. A person's physiology mainly determines the power balance of these effects; alcohol can make one person tired and another feel awake and ready to take on the world.

Alcohol has been used as a sedative in medicine for thousands of years, but drinking to stop the pain is dangerous, so it is no longer used. Another old-fashioned practice not recommended today is giving babies brandy. 

Why can't I fall asleep after drinking alcohol?

There are two likely reasons why you can't fall asleep after drinking alcohol:

• The alcohol is high in sugars and has given you energy
• The alcohol's stimulant effects are more potent in you than the sedative effects

If the alcohol you drink is not laced with sugars (e.g. whiskey, vodka, tequila) and you don't use a sugary mixer, the second point applies to you.

Is drinking alcohol to help me sleep dangerous?

Alcohol is an addictive, legal substance that puts people into a false sense of security. The danger is that you drink more and more to fall asleep, which can spiral into a habit and form an addiction, and addiction can ruin lives.

However, a tipple before bedtime now and again is unlikely to be dangerous unless you are allergic to alcohol.

The bottom line: a small nightcap is not dangerous, providing you don't overconsume. Keep a tab on your consumption, and don't let it become a habit.

Can drinking cause insomnia?

Alcohol has been shown to cause insomnia by bringing a person out of sleep early and making it difficult to fall asleep again. If you have ever got up to go for a wee and been unable to fall asleep, you've experienced this.

Alcohol interrupts your body clock and reduces sleep quality. Figures show that up to 70% of people who consume alcohol have insomnia.

Is a small nightcap bad?

Having a small nightcap is not unhealthy in isolation, and if it helps you nod off, then more power to you. However, excessive consumption of alcohol can make it harder to sleep and reduce sleep quality, so there is a delicate balance.

If you have a small nightcap, make it an alcohol low in sugar like vodka or whiskey, and do not drink too much. Staying healthy and controlling your alcohol consumption is the key to enjoying it without it owning you.

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Related pages

• Insomnia – 10 Practical ways to beat it
• 5 Pressure Points for Sleep, Can this Be Helpful for Insomnia?