The Times Australia
The Times World News

.

Christmas drinks anyone? Why alcohol before bedtime leaves you awake at 3am, desperate for sleep

  • Written by Madeline Sprajcer, Lecturer in Psychology, CQUniversity Australia
Christmas drinks anyone? Why alcohol before bedtime leaves you awake at 3am, desperate for sleep

You’ve come home after a long day at work, you have dinner, put the kids to bed, and then you have your usual nightcap before drifting off to sleep. Or, perhaps you’re at the pub for the work Christmas party, and you think you’ll just have one more drink before heading home.

That last drink might help you fall asleep easily. But your nightcap can also wreck a good night’s sleep. How could it do both?

Here’s what’s going on in your body when you drink alcohol just before bedtime. And if you want to drink at the Christmas party, we have some tips on how to protect your sleep.

Read more: How can I get some sleep? Which treatments actually work?[1]

What happens to my body when I drink?

Soon after you drink, alcohol enters your bloodstream and travels to your brain.

There[2], it affects chemical messengers known as neurotransmitters and slows down communication[3] between nerve cells.

Certain regions of the brain[4] are particularly vulnerable to the effects of alcohol. When alcohol interacts with cells in these regions, the overall effect[5] leads to those characteristic feelings of relaxation, lowered inhibitions, slurred speech, and may induce feelings of drowsiness and lethargy.

Alcohol can also have immediate effects on the heart and circulatory system. Blood vessels widen, resulting in a drop in blood pressure[6], which can make you feel dizzy or lightheaded.

Read more: Do different drinks make you different drunk?[7]

What happens soon after a nightcap?

Drinking alcohol before sleeping is like flipping a switch. At first, alcohol has a sedative effect[8] and you will probably feel more relaxed[9] and drift off easily[10].

At this point, you still have a high level of alcohol in your blood. But don’t be fooled. As your body processes the alcohol[11], and the night goes on, alcohol actually disrupts your sleep[12].

Man sitting on sofa, wearing pyjamas, holding glass of red wine, sparkling lights on floor
A nightcap might help you drop off, but there’s worse to come. dabyki.nadya/Shutterstock[13]

Read more: Why do I fall asleep on the sofa but am wide awake when I get to bed?[14]

And later that night?

As your body processes the alcohol and your blood alcohol level drops, your brain rebounds from the drowsiness you would have felt earlier in the night.

This disturbs your sleep, and can wake you up multiple times[15], particularly in the second half of the night. You may also have vivid and stressful dreams[16].

This sleep disruption is mainly to the deep, “rapid eye movement” or REM sleep.

This type of sleep plays an important role in regulating your emotions and for your cognitive function. So not getting enough explains why you wake up feeling pretty lousy and groggy.

Drinking alcohol before bedtime also tends to mean you sleep less overall[17], meaning important rest and recharge time is cut short.

There are also long-term impacts[18] of alcohol on sleep. Moderate and heavy drinkers consistently have poor sleep quality[19] and more sleep disturbances[20] over time.

Read more: Adele called herself a 'borderline alcoholic'. But is that a real thing?[21]

How about the Christmas party then?

If you plan to drink this holiday season, here are some tips to minimise the effect of alcohol on your sleep:

  • swap every other drink. Try swapping every second drink for a non-alcoholic drink. The more alcohol you drink, the more[22] sleep disruption you can expect. Reducing how much you drink in any one sitting can minimise the effect on your sleep

  • avoid drinking alcohol close to bedtime. If you give your body a chance to process the alcohol before you go to sleep, your sleep will be less disrupted

  • eat while you drink. Drinking on an empty stomach is going to worsen the effects of alcohol as the alcohol will be absorbed faster[23]. So try to eat something while you’re drinking

  • ditch the espresso martinis and other caffeinated drinks. Caffeine[24] can make it hard to get to sleep, and hard to stay asleep

  • be careful if you have sleep apnoea. People who have sleep apnoea (when their upper airway is repeatedly blocked during sleep) can be even more impacted by drinking alcohol. That’s because alcohol can act as a muscle relaxant, leading to[25] more snoring, and lower oxygen levels in the blood. If you have sleep apnoea, limiting how much alcohol you drink is the best way to avoid these effects

  • drink plenty of water. Staying hydrated will help you sleep better[26] and will hopefully stave off the worst of tomorrow’s hangover.

Read more: What causes hangovers, blackouts and 'hangxiety'? Everything you need to know about alcohol these holidays[27]

References

  1. ^ How can I get some sleep? Which treatments actually work? (theconversation.com)
  2. ^ There (onlinelibrary.wiley.com)
  3. ^ slows down communication (pubmed.ncbi.nlm.nih.gov)
  4. ^ regions of the brain (www.ncbi.nlm.nih.gov)
  5. ^ overall effect (www.ncbi.nlm.nih.gov)
  6. ^ drop in blood pressure (link.springer.com)
  7. ^ Do different drinks make you different drunk? (theconversation.com)
  8. ^ sedative effect (www.ncbi.nlm.nih.gov)
  9. ^ more relaxed (pubmed.ncbi.nlm.nih.gov)
  10. ^ drift off easily (www.nature.com)
  11. ^ processes the alcohol (www.ncbi.nlm.nih.gov)
  12. ^ disrupts your sleep (onlinelibrary.wiley.com)
  13. ^ dabyki.nadya/Shutterstock (www.shutterstock.com)
  14. ^ Why do I fall asleep on the sofa but am wide awake when I get to bed? (theconversation.com)
  15. ^ multiple times (journals.sagepub.com)
  16. ^ dreams (www.ncbi.nlm.nih.gov)
  17. ^ sleep less overall (www.ncbi.nlm.nih.gov)
  18. ^ long-term impacts (pubmed.ncbi.nlm.nih.gov)
  19. ^ poor sleep quality (academic.oup.com)
  20. ^ sleep disturbances (www.nature.com)
  21. ^ Adele called herself a 'borderline alcoholic'. But is that a real thing? (theconversation.com)
  22. ^ the more (academic.oup.com)
  23. ^ faster (onlinelibrary.wiley.com)
  24. ^ Caffeine (www.sciencedirect.com)
  25. ^ leading to (academic.oup.com)
  26. ^ sleep better (academic.oup.com)
  27. ^ What causes hangovers, blackouts and 'hangxiety'? Everything you need to know about alcohol these holidays (theconversation.com)

Read more https://theconversation.com/christmas-drinks-anyone-why-alcohol-before-bedtime-leaves-you-awake-at-3am-desperate-for-sleep-216834

Times Magazine

What AI Adoption Means for the Future of Workplace Risk Management

Image by freepik As industrial operations become more complex and fast-paced, the risks faced by workers and employers alike continue to grow. Traditional safety models—reliant on manual oversight, reactive investigations, and standardised checklist...

From Beach Bops to Alpine Anthems: Your Sonos Survival Guide for a Long Weekend Escape

Alright, fellow adventurers and relaxation enthusiasts! So, you've packed your bags, charged your devices, and mentally prepared for that glorious King's Birthday long weekend. But hold on, are you really ready? Because a true long weekend warrior kn...

Effective Commercial Pest Control Solutions for a Safer Workplace

Keeping a workplace clean, safe, and free from pests is essential for maintaining productivity, protecting employee health, and upholding a company's reputation. Pests pose health risks, can cause structural damage, and can lead to serious legal an...

The Science Behind Reverse Osmosis and Why It Matters

What is reverse osmosis? Reverse osmosis (RO) is a water purification process that removes contaminants by forcing water through a semi-permeable membrane. This membrane allows only water molecules to pass through while blocking impurities such as...

Foodbank Queensland celebrates local hero for National Volunteer Week

Stephen Carey is a bit bananas.   He splits his time between his insurance broker business, caring for his young family, and volunteering for Foodbank Queensland one day a week. He’s even run the Bridge to Brisbane in a banana suit to raise mon...

Senior of the Year Nominations Open

The Allan Labor Government is encouraging all Victorians to recognise the valuable contributions of older members of our community by nominating them for the 2025 Victorian Senior of the Year Awards.  Minister for Ageing Ingrid Stitt today annou...

The Times Features

How to Tell If Your Eyes Are Working Harder Than They Should Be

Image by freepik Most of us take our vision for granted—until it starts to let us down. Whether it's squinting at your phone, rubbing your eyes at the end of the day, or feeling ...

Ways to Attract Tenants in a Competitive Rental Market

In the kind of rental market we’ve got now, standing out is half the battle. The other half? Actually getting someone to sign that lease. With interest rates doing backflips and ...

Top Tips for Finding the Ideal Block to Build Your Home

There’s something deeply personal and exciting about building your own home. You’re not just choosing paint colours or furniture, you’re creating a space that reflects your lifes...

The Home Buying Process Explained Step by Step

Buying a home is a thrilling milestone, but it can also feel like navigating a maze without a map. With paperwork, finances, and decisions at every turn, understanding the home-b...

Thinking of Selling Your Home? Here’s What You Need to Know

Selling a home is more than just putting up a “For Sale” sign. It’s a strategic process that involves preparation, pricing, and negotiation - all aimed at getting the best value ...

Smart Ways to Earn Passive Income from Real Estate

Imagine making money without doing much work. You get paid even while you sleep, travel, or do fun things. This is called passive income. Indeed, real estate has great ways to do...