It’s well-known that alcohol can disrupt a good night’s sleep. Sharing advice on the Sleep Doctor’s website, Dr Michael Breus, a Clinical Psychologist and Sleep Medicine Expert, said: “Although consuming alcohol before bedtime helps you fall asleep faster, the popular beverage negatively affects overall sleep quality.”
He explained: “When you consume alcohol before bed, your body metabolises the alcohol throughout the night. As blood alcohol levels rise and fall, alcohol exerts different effects on your sleep.”
However, there are steps you can take to help improve your chances of getting a good night’s sleep after enjoying an evening drink. The sleep expert revealed all in post on @thesleepdoctor’s popular TikTok. The caption explained: “A night cap doesn’t have to ruin your sleep!”
Dr Breus told followers: “Here’s the best method for still being able to enjoy alcohol and get a good night’s sleep. Limit your alcohol to two drinks, in between each drink have a glass of water, and then give yourself three hours before bed.”
On Sleep Doctor, the expert reiterated that alcohol is not recommended for use as a sleep aid. He said: “Since alcohol affects everyone differently, it’s important to understand where your limit lies and how much alcohol you can drink before it starts to affect your sleep.
“If you’re looking for ways to improve your sleep, an easy place to start is by adopting healthy sleep hygiene habits such as keeping a consistent sleep schedule and creating a calming bedroom environment.”
To help improve your sleep hygiene — which refers to the habits that affect sleep — the expert recommends exercising daily, at least four hours before bed, and not drinking caffeine after 2pm.
The NHS says adults usually need around seven to nine hours of sleep each night. If you have any concerns about your health, speak to your GP.
