What's keeping you awake at night?
- Sarah Bennett
- 2 days ago
- 3 min read
When I was a drinker, I found having a glass of wine was a sure fire way of getting me to sleep. I thought I was a good sleeper. I might wake up a couple of times during the night, but it was no great shakes, I always went back to sleep again.
Many people unwind at the end of the day with a glass of wine, believing it helps them relax and fall asleep more easily. While it’s true that alcohol has a sedative effect and may make you feel drowsy initially, the reality is more complex and far less beneficial for your sleep and overall health.
Alcohol interferes with the body’s natural sleep cycle. After consuming even a single glass of wine, your body experiences changes in how it transitions through the stages of sleep. Initially, alcohol may help you fall asleep faster, but as the night progresses, it begins to disrupt key parts of your sleep architecture.
Specifically, alcohol suppresses REM sleep, the stage associated with dreaming, emotional regulation, memory consolidation, and cognitive restoration. Instead of cycling naturally through the four stages of sleep, your body is more likely to experience lighter, fragmented sleep, and wake up multiple times throughout the night, especially as the alcohol is metabolised.
The sleep cycle, particularly deep sleep and REM sleep is critical for both physical and mental well-being. During deep sleep, the body repairs tissues, builds bone and muscle, and strengthens the immune system. REM sleep supports brain function, mood balance, and learning.
Consistently interrupted sleep cycles, even if you think you're sleeping long enough, can lead to:
Poor concentration and memory
Weakened immune response
Increased stress and anxiety
Weight gain and insulin resistance
Higher risk of chronic conditions like heart disease and dementia
So, while that nightcap might feel like a relaxing ritual, it may be quietly sabotaging your long-term health.
When I stopped drinking, I felt worse for a little while. This is quite common and like me you might experience:
Restlessness
Vivid dreams
Trouble falling asleep
These symptoms typically fade after a few days to a week, depending on your previous habits. After this adjustment period, many people report significantly better quality sleep, more morning energy, and a clearer mind throughout the day. Your body’s natural sleep cycle begins to restore itself, leading to deeper, more restorative rest. That was definitely true for me. I now sleep better than I ever have.
My evening routine is critical for me to have a good night's sleep. Especially now I wake up so much earlier. Instead of turning to alcohol, try building a calming night-time routine that naturally supports healthy sleep:
Establish a Wind-Down Window Begin unwinding 60–90 minutes before bed. Dim the lights, turn off bright screens, and avoid stimulating tasks.
Create a Ritual Replace your evening drink with a soothing herbal tea, such as chamomile or lemon balm, which can promote relaxation without disrupting sleep.
Practice Gentle Movement or Relaxation Techniques Try stretching, yoga, or deep breathing exercises. Even 5–10 minutes can signal to your body that it’s time to slow down.
Journaling or Reading Write down lingering thoughts or read a physical book (not on a screen) to shift your focus away from daily stress.
Keep a Consistent Bedtime Going to bed and waking up at the same time each day helps regulate your circadian rhythm, your body’s natural sleep-wake cycle.
While alcohol might seem like a shortcut to sleep, it actually undermines the very rest you’re seeking. Even moderate drinking can disrupt your sleep cycle, reduce the quality of your rest, and ultimately impact your long-term health. By replacing your evening glass of wine with more sleep-friendly habits, you may face a brief period of adjustment but the reward is deeper, more refreshing sleep that truly restores your body and mind.
Better sleep is possible and it doesn’t come from a bottle.
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