Do you drink alcohol before sleep? It disrupts your sleep, brain function, emotional balance

Regularly drinking alcohol before bed can lead to long-term cognitive impairments. (Image: Canva)

Alcohol is often used as a relaxant or sleep aid, with many believing that a nightcap helps them fall asleep faster. However, drinking alcohol just before bed can have several adverse effects on the brain and overall sleep quality. While alcohol’s sedative properties might initially make you drowsy, its impact on the brain can lead to disrupted sleep cycles and long-term cognitive issues.

Dr Vinit Banga, Director of Neurology and Head of Neurointervention at Fortis Hospital, Faridabad, explains how alcohol consumption before sleep interferes with the brain’s natural functions, especially affecting crucial sleep stages like REM (rapid eye movement) sleep, which is vital for memory, learning, and emotional balance.

Disruption of REM Sleep and cognitive functions

REM sleep is a key phase of the sleep cycle, playing a vital role in cognitive processes such as memory consolidation, learning, and emotional regulation. Drinking alcohol before bed interrupts the REM sleep stage, leading to a reduced amount of time spent in this critical phase. As a result, the brain struggles to properly process emotions and memories, and this disruption can lead to impaired cognitive functions, mood swings, and emotional instability. Over time, the regular consumption of alcohol before bed can cause chronic sleep deprivation, affecting mental clarity, decision-making, and memory retention.

Diuretic effect and sleep disruption

Alcohol acts as a diuretic, meaning it increases urine production. This can lead to frequent nighttime trips to the bathroom, which disrupts the continuity of sleep. Interrupted sleep can leave you feeling fatigued and irritable the next day, as the body does not get enough restorative deep sleep. This constant disturbance not only reduces the overall quality of sleep but also causes sleep fragmentation, leaving you groggy and less alert when you wake up.

Exacerbation of sleep disorders like sleep apnoea

Alcohol consumption before sleep can exacerbate conditions like sleep apnoea, a disorder characterised by interrupted breathing during sleep. Alcohol relaxes the muscles in the throat and airway, which can lead to more frequent episodes of apnoea during the night. This increased obstruction of airflow causes fragmented sleep and can raise the risk of serious health issues like hypertension, stroke, and cardiovascular diseases. People with pre-existing sleep disorders may find their symptoms worsened by alcohol consumption before bed.

Rebound effect and restlessness

Although alcohol may initially help you fall asleep, it metabolises quickly in the body, often causing a rebound effect. As the alcohol wears off, the brain experiences increased wakefulness and restlessness during the latter half of the night. This disrupts the natural sleep architecture, leaving you feeling unrefreshed and tired the next morning. This cycle of poor-quality sleep can lead to long-term sleep disturbances and chronic fatigue.

Also see: Feel tired even after a full night's sleep? Here are 6 common causes of fatigue

Long-term cognitive impairments and brain shrinkage

Regularly drinking alcohol before bed can lead to long-term cognitive impairments. Studies show that chronic alcohol consumption can result in brain shrinkage, particularly in areas responsible for memory and executive functions, such as problem-solving and decision-making. This brain shrinkage can manifest as difficulties in concentration, impaired judgement, and a decline in overall cognitive abilities. Over time, these issues can contribute to more severe problems such as alcohol-related dementia and other neurodegenerative conditions.

Conclusion: Prioritise good sleep hygiene

While having a nightcap might seem like a quick fix for falling asleep, the long-term effects of drinking alcohol before bed are detrimental to both brain health and sleep quality. Alcohol disrupts essential sleep stages like REM, exacerbates sleep disorders, and leads to cognitive impairments over time. For healthier, more restorative sleep, it’s essential to prioritise good sleep hygiene practices, such as maintaining a regular sleep schedule, avoiding alcohol before bed, and creating a calming bedtime routine. Taking these steps can help ensure better brain function, emotional balance, and overall well-being.