The link between alcohol and sleep
Too much alcohol intake can affect your sleep quality, leading to disruptions in your sleep cycles and reducing the time spent in REM sleep, increasing your risk of insomnia.
Alcohol Awareness Week 2025 takes place from the 7th to the 13th of July and is organised by Alcohol Change UK.
Cutting back on your alcohol intake improves sleep quality, mood and overall health.
If you’re struggling to sleep when drinking, try the 20-minute alcohol rule which involves avoiding any alcohol from 20 minutes before you go to bed.
With Alcohol Awareness Week slowly approaching us, there's no better time to rethink your relationship with alcohol and prioritise a healthy sleep routine instead. While alcohol might feel like a comforting nightcap, its effects on sleep are anything but relaxing. Let’s explore how alcohol impacts your sleep, the risks of sleep apnea when drinking and how cutting down could help you drift off naturally and wake up feeling refreshed.
what & when is Alcohol Awareness Week?
Alcohol Awareness Week 2025 takes place from the 7th to the 13th of July. Organised by Alcohol Change UK, this campaign is designed to raise awareness of the risks from over drinking while promoting healthier drinking habits.
how does alcohol affect your sleep?
When you’ve had a drink or two, it might seem like you fall asleep more easily - but alcohol actually has a sneaky way of disrupting your night. Alcohol interferes with the delicate rhythm of your sleep cycles. You might find yourself dozing off quickly, but instead of settling into a peaceful sleep, your body is busy coping with dehydration and disrupted brain activity. This means you’ll spend less time in the Rapid Eye Movement (REM) phase of sleep - the part that restores your mind and prepares you for the day ahead.
On top of that, alcohol is a diuretic, which means more late-night trips to the bathroom and even more disrupted sleep. If you're also waking up groggy and irritable, it could be down to those drinks the night before. Drinking regularly can have longer-term effects too, especially if you already suffer from sleep disorders such as insomnia or sleep apnea.
Alcohol also acts as a stimulant for some, which can make falling asleep harder, especially if you’re already struggling to unwind.
alcohol and sleep apnea
If you’ve noticed you snore more after a few drinks, you’re not imagining it. Alcohol relaxes the muscles in your throat, which can restrict airflow and make snoring worse. But for some, it can go further than an occasional snore; it can increase the risk of sleep apnea, a condition that causes your breathing to stop and start throughout the night.
Sleep apnea is a serious sleep disorder that affects how much oxygen your body gets overnight. Left untreated, it can lead to type 2 diabetes, high blood pressure and even a stroke. Alcohol is also a key contributor, along with other factors like smoking and being overweight. If you’ve been waking up feeling groggy, with a dry mouth or a headache, it’s worth considering whether alcohol could be making things worse.
does cutting out alcohol improve sleep?
If you’re cutting back on alcohol, you might notice it takes a little longer to fall asleep at first. Your body’s been relying on alcohol to help you drop off, so it’ll need a bit of time to adjust. But stick with it – those first few nights of tossing and turning will soon give way to deep, unbroken sleep.
Once your body adapts, you’ll notice the difference. With alcohol out of the picture, you’ll enjoy more time in REM sleep, waking up refreshed and energised. Quality sleep will boost your mood, sharpen your focus and give you more energy to tackle the day ahead. It’s not just your sleep that will benefit either; reducing alcohol can lower your risk of serious conditions like heart disease, liver problems and strokes.
the 20-minute rule
Struggling to cut out alcohol entirely? Try the 20-minute rule which involves avoiding alcohol at least 20 minutes before bed to reduce its immediate impact on your sleep. However, don’t forget that the real benefits come from cutting down altogether. The less alcohol you have in your system, the more likely you are to sleep soundly, without interruptions and without that restless, wide-awake feeling at 3am.
how do you fall asleep without alcohol?
If you’re used to unwinding with a glass of wine or beer, it can be daunting to imagine falling asleep without it. But building healthy habits and a sleep-friendly environment can help. Here’s our top tips:
create a bedtime routine
A regular bedtime routine can work wonders for your sleep. Try heading to bed at the same time each night, and avoid heavy meals or screen time in the hour before. Instead, wind down with a warm bath, soothing music or a few pages of your favourite novel.
experiment with natural sleep aids
Swap your evening drink for a calming herbal tea or a classic milky drink. These small rituals can signal to your body that it’s time to relax.
reconnect with your natural body clock
Daylight plays a big role in regulating your sleep-wake cycle. A brisk morning walk or a lunchtime stroll can help reset your internal clock, making it easier to drift off at night.
Alcohol might seem like a shortcut to sleep, but its effects are more disruptive than soothing. For Alcohol Awareness Week 2025, try cutting back because you’ll not only improve your sleep but also reap the rewards of more energy, better moods and an overall healthier lifestyle.
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