3180: How Does Alcohol Affect Your Sleep and How to Protect Your Sleep Quality on Healthy Habits for Better Sleep

Optimal Health Daily - Fitness and Nutrition

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Episode 3180:

Dr. Neal Malik explains how even a single glass of wine can disrupt your sleep quality by reducing time spent in the deep, restorative REM phase. He breaks down the science of sleep cycles and how alcohol triggers a “rebound effect” during the night, which can leave you feeling tired even after a full night’s rest.

Quotes to ponder:

"Alcohol can make you fall asleep faster, but some have a lower tolerance to this effect where others may have a higher tolerance."

"Regardless of whether you have a high or a low tolerance to alcohol, your body is still metabolizing that alcohol and clearing it from your system."

"When alcohol is consumed before bedtime, the body spends less time in the REM phase of the sleep cycle."

Episode references:

Sleep Foundation – Effects of Alcohol on Sleep: https://www.sleepfoundation.org/nutrition/alcohol-and-sleep

The American College of Sports Medicine: https://www.acsm.org/

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