Alcohol’s Impact on Sleep: What Happens After a Night of Drinking
Researchers from Central Queensland University in Australia have highlighted a common phenomenon: after a night of heavy drinking, some people wake up in the early hours of the morning, even as the party ends long before sunrise. A recent report from Science Alert describes this pattern and the science behind it.
Science shows that alcohol quickly enters the bloodstream and can slow the brain’s nerve-to-nerve communication. Certain regions of the brain that help the body settle into a relaxed state are particularly affected. At first, this can make a person feel sleepy or lethargic. But as alcohol is processed and its blood levels dip, sleep becomes more fragile. People may find themselves waking up multiple times across the night, with the second half of the sleep period being especially disrupted. In some cases, the overnight awakenings are accompanied by vivid dreams or unsettling nightmares that vividly linger after morning light.
Both moderate and heavy drinking can set the stage for ongoing sleep disruption and a decline in sleep quality. If sleep problems pop up after drinking, there are practical steps that can help. Experts advise avoiding drinking close to bedtime, cutting back on alcohol overall, hydrating with water, and ensuring meals are not skipped in the hours before sleep. Limiting caffeine, especially late in the day, can also support more stable sleep for many people. These habits can help reduce the immediate impact of alcohol on sleep and promote a more restorative night’s rest.
Earlier research has also linked poor sleep with lower mood and a higher risk of feeling unhappy or unfocused during the day. While the relationship between sleep and mood is complex, improving sleep quality can contribute to better daytime well-being and emotional regulation. The overall message from scientists is clear: mindful alcohol use, especially in the hours before bed, supports healthier sleep patterns and a steadier morning.
[Science Alert]