We’ve all heard the idea that a little alcohol before bed can help you relax and fall asleep faster. But is it actually doing more harm than good?

The truth is, while alcohol may make you feel drowsy, it’s not helping your sleep in the long run. Research shows that a nightcap interferes with the quality of your sleep. It reduces the time you spend in deep, restorative stages, like REM, and causes you to wake up more during the night. As a result, you might wake up feeling groggy instead of refreshed.

How Alcohol Disrupts Sleep

Alcohol affects your sleep architecture, meaning it alters the natural flow of your sleep cycles. While it might knock you out initially, it also causes sleep fragmentation. This leads to waking up more frequently, especially in the second half of the night, when your body should be getting the most restorative rest. You can read more about how alcohol impacts sleep in this research study on alcohol and sleep.

It’s not just light sleepers who are affected. Alcohol can also worsen conditions like sleep apnea by relaxing the muscles of the throat, which increases the likelihood of airway collapse during sleep. If you’re already struggling with a sleep disorder, a nightcap could make things worse.

Struggling to Fall Asleep? You’re Not Alone

If you’re having trouble falling asleep, you might be tempted to use alcohol as a quick fix. But there are healthier, long-term solutions. Difficulty falling or staying asleep can stem from many different root causes, including:

• Stress or anxiety


• Sleep disorders like insomnia or restless legs syndrome


• Medical conditions such as sleep apnea or chronic pain

Instead of relying on alcohol, it’s worth taking a closer look at your sleep habits or talking to a doctor who can help you identify the real issue. A sleep study can help pinpoint the cause of your sleep problems and lead to the right treatment.

What to Try Instead of a Nightcap

There are plenty of non-alcoholic strategies to help improve your sleep. A calming bedtime routine, such as reading, gentle stretching, or practicing deep breathing, can help you unwind naturally. It’s also important to create a relaxing sleep environment by dimming the lights and avoiding screens before bed.

If sleep issues persist, consider visiting a healthcare provider. Sleep disorders are common, and finding the right solution could lead to better, more restful sleep without needing a nightcap.

In the end, your sleep is too important to rely on short-term fixes. Ditch the alcohol before bed, and let your body experience the true benefits of deep, uninterrupted rest.

Takeaway: A nightcap may seem like a quick fix for sleep, but it could be doing more harm than good. If you’re having trouble falling or staying asleep, consider speaking with a doctor to explore the underlying causes and better solutions.