Stop alcohol at least 3 hours before bed

What to Do

Finish your last alcoholic drink at least 3 hours before bedtime. Limit evening consumption to 1-2 drinks maximum.

Why It Works

Alcohol is a sedative that reduces sleep onset latency (you fall asleep faster) but severely disrupts the second half of the night. It suppresses REM sleep, which is critical for memory consolidation and emotional regulation. It also worsens snoring and sleep apnea by relaxing airway muscles. Even 1-2 drinks measurably degrade sleep architecture.

Tips

• The "nightcap" tradition is one of the most persistent and counterproductive sleep myths
• Alcohol-related awakenings typically occur 3-5 hours after consumption
• The rebound effect: as blood alcohol drops, the nervous system becomes hyperexcitable, causing fragmented sleep and vivid dreams
• Hydrate with water between and after drinks to reduce the dehydration component