Eliminate alcohol 3+ hours before bed

Stop drinking alcohol at least 3 hours before bedtime. For best results, limit evening consumption to 1-2 drinks maximum and finish well before your wind-down routine.

Why It Works

Alcohol is a sedative that speeds sleep onset but fragments the second half of the night as blood alcohol levels drop. It suppresses REM sleep, which is critical for memory and emotional processing, and worsens snoring and sleep apnea. Even moderate intake (1-2 drinks) measurably degrades sleep architecture.

Tips

• The "nightcap" is counterproductive — you fall asleep faster but wake more often
• Alcohol-related awakenings typically occur 3-5 hours after consumption as the body metabolizes it
• Watch for the spiral: poor sleep → caffeine → worse insomnia → alcohol to relax → worse sleep