Alcohol and sleep quality

Alcohol feels relaxing and helps you fall asleep faster, but it breaks up sleep in the second half of the night, reduces REM sleep and makes snoring worse. Many people notice their sleep improves clearly when they cut down on evening alcohol. This guide helps you try the change in practice.

You will need

• A sleep diary or sleep tracker
• Alcohol-free drinks
• A drinking diary
• 4 weeks of tracking

Steps

1. Record your current situation

   For a week, note the number of drinks you have, the times you drink, and your sleep that night and alertness the next morning. One unit is, for example, a 0.33-litre bottle of medium-strength beer or a 12 cl glass of light wine.

2. Understand the effect

3. Try alcohol-free evenings

4. Drink earlier and less

5. Switch your evening drink

6. Don't use alcohol as a sleeping pill

7. Compare the results

8. Get support if needed

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