Alcohol slows down brain activity, which can make it easier to fall asleep, but it still can disrupt sleep quality. Multiple things happen in your brain and body while you’re sleeping, and you cycle through 4 different sleep stages throughout the night. Some stages require high levels of brain activity to provide you with all the restorative benefits of sleep—so how much you drink before bedtime matters.
Check out the infographic below to learn about alcohol and sleep quality by the numbers.
Published on: March 14, 2024
Nightcap? How alcohol affects sleep quality. Many people think having 1 or 2 drinks can help them sleep better. But here’s what the science says. Pictures of beer mugs explain how alcohol affects sleep quality.
Men who consume less than two drinks on one occasion, and women who consume less than 1 drink experience a ten percent reduction in sleep quality. Men who consume two drinks on one occasion, and women who consume 1 drink experience a 24 percent reduction in sleep quality. Men who consume more than two drinks on one occasion, and women who consume more than 1 drink experience a 40 percent reduction in sleep quality.
What one drink looks like: a 12-ounce beer, an 8-ounce glass of malt liquor or flavored malt, a 5-ounce glass of wine, or a 1.5-ounce shot of liquor. Tip: Avoid consuming alcohol within four hours of bedtime for better sleep.