Some people think drinking alcohol before going to bed (commonly known as a “nightcap”) can help them sleep better. However, this is not the case. Let’s explore how alcohol affects your sleep quality and learn how to achieve truly restful sleep, ensuring you are energized and ready for today’s challenges.

The Truth About Alcohol and Sleep: Debunking Common Myths

• Myth 1: Drinking alcohol before bed can help you get a good night’s sleep. While it’s true that alcohol might help you feel sleepy and fall asleep faster, it doesn’t help you sleep well or better. In fact, the more alcohol you drink, the more likely it is to negatively affect your sleep. As the alcohol in your system starts to wear off, it can cause you to wake up several times during the night, which disrupts your sleep cycle and prevents you from getting the deep sleep your body needs to feel rested in the morning. For more details about how alcohol can affect your sleep, check out this Own Your Limits (OYL) article here.
• Myth 2: Alcohol doesn’t affect your dreams. Alcohol can actually cause unusual or vivid dreams and sometimes lead to nightmares. This is because alcohol affects your brain and how it processes emotions and memories during sleep. Check out this OYL article here for more information on how alcohol affects your brain.
• Myth 3: Alcohol is a good sleep aid for stress-related insomnia. While alcohol might initially seem to relieve stress and help with falling asleep, it ultimately increases the risk of developing sleep disorders and can increase anxiety levels as it wears off during the night.

Staying Healthy and Sleeping Well

Now that you know that alcohol is not a friend to good sleep, try some of these tips instead for a better night’s rest:

• Stick to a sleep schedule: Go to bed and wake up at or around the same time every day, even on weekends.
• Create a relaxing bedtime routine: Do calming activities before you go to bed like reading or listening to soothing music.
• Make your bedroom comfortable: Keep your bedroom quiet, dark and cool.
• Avoid stimulants: Reduce or eliminate caffeine in the hours leading up to bedtime.
• Exercise regularly: Regular physical activity can help you fall asleep faster and enjoy deeper sleep. Remember to stop exercising a few hours before bedtime to allow time for your body to wind down, especially if you find you have trouble falling or staying asleep after working out.

Sleep is a weapon – protect it, prioritize it and use it to stay sharp, strong and ready for any mission.