Caffeine has long been considered one of the main enemies of good sleep. Drinking coffee, matcha, energy drinks, or even chocolate late at night can significantly worsen the quality of rest. However, doctors emphasize: there is another popular drink that negatively affects sleep - alcohol.
As Parade reports, citing sleep specialists, alcohol, despite popular belief, does not improve sleep, but rather disrupts its structure.
Neurologist and sleep physician Anna Marie Morse explains that alcohol suppresses REM sleep, the stage during which a person experiences vivid dreams. This stage is key for memory, emotional processing, creativity, and mood stability.
Scientific evidence supports these findings. According to a 2025 review published in the journal Sleep Medicine Reviews, the more alcohol a person drinks, the more REM sleep is disrupted.
While alcohol can help you fall asleep faster, it can also make your sleep shallow. According to Dr. Morse, alcohol interferes with the transition to deep sleep, which can lead to frequent awakenings during the night. It also has a diuretic effect, meaning you wake up more often to go to the bathroom.
Additionally, alcohol increases the risk of breathing problems during sleep. Relaxation of the muscles in the upper airway can cause snoring and even apnea, short-term cessation of breathing.
Clinical psychologist Michael Gradisar points out another problem: the effect of alcohol as a “sleeping pill” weakens over time. A person is forced to increase the dose to achieve the same result, which forms a dangerous habit.
Moreover, even drinking alcohol in the morning can affect your sleep at night. The body processes one standard serving of alcohol per hour on average, but with excessive consumption, its residual effects or withdrawal symptoms can persist into the evening.
Experts note that when reducing or giving up alcohol, sleep may temporarily worsen, but over time its quality improves significantly.
As an alternative to an evening drink, doctors recommend non-alcoholic beer or alcohol-free wine. Herbal teas such as chamomile, lemon balm, or passionflower can also help you relax.
Doctors emphasize: falling asleep quickly does not mean quality rest. For the full recovery of the body, not only the duration, but also the structure of sleep is important.
