Your alcohol nightcap is disrupting your sleep. Try these tips instead

Many individuals have an evening drink—be it a a hot toddy, or even a martini—that signals the end of the day. But what is the origin of this ritual, and how does alcohol affect sleep?

The concept of enjoying a drink before bed to promote sleep, often referred to as a "nightcap," dates back to the early 18th century. Originally, the term “nightcap” described a literal cap worn at night to keep the head warm in the absence of modern heating, which was believed to promote better rest. Over time, this association with warmth transferred to the idea of an alcoholic drink before bed, a custom that continues in popular culture today.

However, as health experts issue increasing warnings about the potential dangers of alcohol, it may be time to reconsider this nightly habit.

Alcohol is a central nervous system depressant, which induces drowsiness. However, it negatively affects sleep quality, leading to night time awakenings and leaving individuals feeling tired the following day.

How Alcohol Affects Sleep

The effects of alcohol on sleep vary depending on several factors, including sex, body weight, metabolism, and the amount of alcohol consumed. While a higher dose of alcohol may make it easier to fall asleep, it increases the likelihood of waking up in the middle of the night.

Alcohol works by inhibiting excitatory neurotransmitters in the brain, which are responsible for alertness and bodily functions, making individuals feel drowsy more quickly. Alcohol disrupts rapid eye movement (REM) sleep—a crucial phase responsible for cognitive functions such as memory, concentration, and mood regulation.

During the first few hours of sleep, alcohol reaches its peak concentration in the body, leading to an initial feeling of sleepiness. However, in the second half of the night, as alcohol is metabolised, a “rebound effect” occurs, resulting in more frequent awakenings and disturbances. Furthermore, alcohol reduces the overall amount of REM sleep, diminishing sleep quality.

Research indicates that people with chronic insomnia may experience temporary relief from alcohol use before bed, but the effects are short-lived. A study found that participants who consumed a high dose of alcohol before bed initially slept longer than those who consumed less or no alcohol. However, by the end of the week, these participants were sleeping less and experiencing less deep sleep.

Regular alcohol consumption before bed may also lead to long-term consequences, such as increased tolerance to alcohol’s sedative effects and a heightened risk of alcohol dependence. Additionally, combining alcohol with other medications taken before bed could amplify its calming effects, increasing the risk of injury if one gets out of bed during the night.

Exploring Healthier Sleep Alternatives

If you’re looking to improve your sleep quality, it may be time to reconsider your evening routine and explore healthier alternatives to alcohol. beverages have gained popularity as a way to unwind without the negative effects of alcohol. Many brands now offer drinks that replicate the sensation of cocktails while promoting relaxation without alcohol’s side effects.

Alternatively, herbal teas or non alcoholic mocktails can provide a soothing, calming effect similar to that of alcohol.

However, it’s important to be mindful of fluid intake close to bedtime, as excessive liquids can lead to frequent night time trips to the bathroom. Avoiding caffeine for at least eight to ten hours before sleep is also crucial to ensure it doesn’t interfere with the body’s natural sleep cycles.

For individuals who frequently experience sleep disturbances, consulting with a healthcare professional may help identify underlying issues. Establishing a consistent bedtime routine can signal to the body that it’s time to rest, while incorporating relaxation techniques, avoiding stimulating activities before bed, and limiting naps can all significantly improve sleep quality. Regular physical activity is also beneficial.

Consider other relaxing activities before bed, such as reading, meditation or spending time with loved ones. Avoid stress-inducing activities—turn off the news, disconnect from social media, and enable ‘Do Not Disturb’ mode on your phone.