Is Alcohol Ruining Your Sleep? Here’s How to Break the Cycle

A common question we get asked is...

Does alcohol help or harm sleep?

So let’s start by busting a common and persistent sleep myth: alcohol doesn’t help you sleep better.

Yes, it might make you feel drowsy and help you fall off to sleep a little quicker, but the quality of your sleep suffers greatly. Alcohol significantly fragments your sleep, especially in the second half of the night, and massively reduces REM sleep — the stage where you dream.

Why REM sleep matters

REM sleep is essential for:
🧠 Processing thoughts and emotions
📝 Memory consolidation 
🤔 Problem-solving and creativity

Without enough REM sleep, you will wake up feeling foggy, irritable, and mentally drained.

How much alcohol disrupts sleep?

OK, so it's pretty bad for sleep quality. But surely just one or two drinks will be fine, won't they? Well, unfortunately not. Even small amounts of alcohol can have a big impact on your sleep quality.

How can we reduce the impact of alcohol on sleep?

If you do drink, try these sleep-friendly habits:

✅ Limit alcohol to 2–3 drinks per week (or less)
✅ Avoid drinking close to bedtime
✅ Stay well-hydrated

Test it for yourself

Try keeping a sleep diary for a week — one week with alcohol and one without. In the world of sleep science, we call this a behavioural experiment, and it can be surprisingly powerful. Seeing the impact first-hand often makes the benefits of change much clearer, giving you that extra motivation and willpower to stick with it. Give it a go — we guarantee you’ll be genuinely surprised by how much better you sleep!

Replacing the nightcap ritual

For many, drinking is about winding down after a tough day, not just the alcohol itself. If you're cutting back, don’t lose that moment of joy and relaxation — replace it with something else enjoyable:

🍹 Try a delicious alcohol-free cocktail! Check out these: BBC Good Food Alcohol-Free Cocktails.
☕ Sip on a relaxing herbal tea (chamomile, valerian, or lemon balm).
📖 Unwind with a book or meditation instead of a drink.

Enjoy the moment — without the sleep disruption

By cutting down on alcohol and choosing healthier wind-down rituals, you’ll wake up feeling refreshed, clear-headed, and well-rested. Better sleep starts with better habits.