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Alcohol and Sleep: Why nightcaps disrupt your rest

It is often thought that alcohol helps you sleep. While a “nightcap” can make you fall asleep faster, it disrupts sleep later in the night1,2.

The rebound effect

As your body processes alcohol during the night, a rebound effect occurs1–3:

  • Sleep may become lighter and more fragmented.
  • Awakenings may be more frequent.
  • REM sleep may be reduced in the first part of the night, with a rebound later.

REM sleep plays an important role in memory, cognition, and alertness. When it is disrupted, you may feel tired the next day, even if you slept for several hours1,3,4.

Key point:

Although alcohol can have a sedative effect, it is generally associated with less restorative sleep1,4.

Timing and the Rebound Effect

The body typically metabolizes alcohol over several hours2.

If alcohol is consumed close to bedtime, this process continues during sleep. As the sedative effects fade, a rebound often occurs in the second half of the night, causing awakenings and restless sleep1,2.

The closer to bedtime you drink, the more likely these disruptions occur during your sleep, leaving you tired the next day3.

Better drinking tip

Avoid alcohol at bedtime2.

Alcohol can influence sleep quality in different ways depending on timing, quantity, and individual sensitivity1,4.

If you notice changes in your sleep after drinking alcohol, tracking this in your journal may help you better understand your patterns.

  1. He S, Hasler BP, Chakravorty S. Alcohol and sleep-related problems. Current Opinion in Psychology. 2019;30:117-122. doi:10.1016/j.copsyc.2019.03.007
  2. Irish LA, Kline CE, Gunn HE, Buysse DJ, Hall MH. The role of sleep hygiene in promoting public health: A review of empirical evidence. Sleep Med Rev. 2015;22:23-36. doi:10.1016/j.smrv.2014.10.001
  3. Ebrahim IO, Shapiro CM, Williams AJ, Fenwick PB. Alcohol and sleep I: effects on normal sleep. Alcohol Clin Exp Res. 2013;37(4):539-549. doi:10.1111/acer.12006
  4. Roehrs, Timothy & Roth, Thomas. Sleep, Sleepiness, and Alcohol Use. 2001;25. Accessed May 22, 2026. https://www.researchgate.net/publication/11764167_Sleep_sleepiness_and_alcohol_use

This article contains general information about medical conditions and potential treatments. It is not medical advice. If you have any medical questions, please consult your doctor.