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The Drinkaware Trust is a company registered in England and Wales (No. 4547974), and a company limited by guarantee. Registered Charity No. 1094586

Page last updated by: Root User, 20 May 2009.

Page checked on: 16 Sep 2008

The effects of alcohol on sleep?

I often find that if I have been drinking I sleep badly and wake early or wake feeling less rested. Why is this?

Our expert says:

This is a common problem. Though many people associate alcohol with promoting sleep, due to its sedative properties, the effects of alcohol upon chemicals in the brain mean that you are more likely to have a fitful night’s sleep.

When you consume alcohol close to bedtime, it will suppress the first REM (vivid dream) stage of sleep and send you straight into deep sleep which is usually the second stage of the sleep process.

Once the body has metabolised all the alcohol this suppressed REM stage kicks in, normally much earlier than it should. Since you wake much more easily from REM sleep, you can find yourself waking after only 4 or 5 hours of slumber, and you may not be able to get back to sleep.

Also, whilst normal sleep usually involves 6-7 cycles of REM sleep (this enables you to wake feeling refreshed) someone who has been drinking will typically only have 1-2, meaning you wake up feeling as if you had never slept at all.

The best advice when trying to avoid sleep problems, is to remain within the recommended daily guidelines (2-3 units for women, 3-4 for men) and also to try not to drink close to bedtime, to give your body a chance to metabolise the alcohol before you attempt sleep.

For more information on the effects of alcohol please see our factsheets.

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