Is That Nightcap Ruining Your Sleep?

Alcohol’s downsides are increasingly hard to ignore. Major health organizations like the WHO and Mayo Clinic have outlined risks even at low doses. Still, many of us enjoy a glass of wine, beer, or a cocktail. So how can we at least protect our sleep?

The Study: A review of 27 studies on alcohol and sleep found that even two drinks before bed disrupted REM sleep by delaying its onset and shortening its duration. It also found that while more than two drinks may make it easier to fall asleep, REM disruption gets worse the more you drink.

The Takeaway: There is no amount of alcohol you can have before bed that won’t negatively impact your sleep. But timing may help. Because our livers metabolize alcohol at roughly one drink per hour, the Sleep Foundation recommends people stop drinking three hours before bed. 

Watchout: Metabolism and sensitivity vary widely. For some, a three-hour buffer won’t be enough.