Does an alcoholic drink before bed really help my sleep? Answer: NO

A tale as old as time - have a glass of wine before bed, it will help you sleep better. But is there any truth to this? As the title suggests the answer is NO. Why is that? Let’s look at the correlation between consuming alcohol and the affects of that on your sleep.

Drowsy to Bed, Early to Rise

While drinking that glass or wine or that whiskey may help you fall asleep faster due to alcohol’s ability to lower your body temperature (something that your body naturally does and is needed for quality sleep), that glass will make your body temperature rise again after you’ve fallen asleep. This phenomenon is known as the "rebound effect." After the alcohol exits your system, your body temperature rebounds in the opposite direction. The fluctuation with your internal temperature will lead you to have disrupted sleep causing you to wake in the middle of the night wondering why you feel so exhausted even though you slept early. This then impacts your body’s internal clock.

Alcohol disrupts your body's internal clock.

A circadian rhythm can be defined as your body's internal clock that regulates the 24-hour sleep-wake cycle. Although individual rhythms may vary, this cycle remains essential for well-being. Disrupting your circadian rhythm can lead to noticeable effects - feeling drowsy at odd hours or wide awake when you should be asleep.

When you drink any amount of alcohol this disrupts your circadian rhythm, confusing your body's natural ability to regulate itself effectively. A study conducted in 2018 https://pubmed.ncbi.nlm.nih.gov/29549064/ found that low levels of alcohol consumption decreased sleep quality by 9.3, moderate consumption by 24% and high level of consumption by 39.2% and increased sleep disturbances. While it may sound like a wild night out, it often refers to drinking late in the day, when your body winds down to prepare for sleep. When your circadian rhythm is thrown off, your body struggles to follow its natural sleep-wake patterns, resulting in a disrupted cycle.

So, what can you do to ensure a restful night's sleep without relying on alcohol? Here are some tips to alleviate the negative effects of alcohol on sleep and improve overall sleep quality

1. Set a Consistent Sleep Schedule: Consistency is key when it comes to sleep. Aim to go to bed and wake up at the same time every day to regulate your body's internal clock and promote better sleep quality.

2. Create a Relaxing Bedtime Routine: Engage in calming activities before bed, such as reading, taking a warm bath, or practicing relaxation techniques.

3. Limit Alcohol and Caffeine Intake: If you cannot cut alcohol out right away, reduce your level of alcohol. Although it’s best to completely avoid alcohol and caffeine, especially in the hours leading up to bedtime. Instead, substitute those for herbal teas or warm milk to promote relaxation.

4. Optimize Your Sleep Environment: Make sure your bedroom is conducive to sleep by keeping it dark, quiet, and cool. Our Evercool® Cooling Comforter and Evercool®+ Cooling Sheet Set are designed to regulate body temperature and create a comfortable sleep environment. Perfect for any hot sleepers. 

5. Exercise Regularly: Incorporate regular physical activity into your routine, but avoid vigorous exercise close to bedtime. Exercise can help improve sleep quality and duration.

6. Limit Screen Time Before Bed: Reduce exposure to electronic devices before bedtime, as the blue light emitted can disrupt your body's natural sleep-wake cycle.

7. Watch Your Diet: Avoid heavy meals, spicy foods, and large amounts of liquids before bedtime, as these can cause discomfort and disrupt sleep.

8. Seek Professional Help if Needed: If you continue to experience difficulty sleeping despite trying these tips, consider consulting a healthcare professional or sleep specialist for further evaluation and guidance.

By incorporating these strategies into your nightly routine and enhancing your sleep environment with Rest products you can enjoy a more restful and rejuvenating night's sleep. Sweet dreams await!