Alcohol and Sleep: Why Even a Few Drinks Ruin Your Deep Sleep

Had a few drinks, fallen asleep easily... and woken up feeling wrecked?

That’s because while alcohol may knock you out, it disrupts the sleep stages that matter most – particularly deep sleep and REM.

What Actually Happens

• Alcohol reduces REM sleep, the stage linked to memory, mood, and recovery.

• It increases sleep fragmentation, causing you to wake up multiple times – even if you don’t remember it.

• It spikes cortisol and blood sugar during the night, making your body feel “on edge.”

• It suppresses melatonin and blunts your circadian rhythm.

The result? You wake up feeling like you barely slept – even if you were in bed for 8 hours.

How to Sleep Better After Drinking

• Glycine can help lower core body temp and ease you into deeper sleep.

• Magnesium and adaptogens (like ashwagandha) regulate cortisol and reduce mid-sleep wakeups.

• L-theanine or Ziziphus may promote more REM and better sleep architecture.

Conclusion
Alcohol and good sleep don’t mix – but with the right support, you can reduce the damage. A formula that targets cortisol, GABA, and deep sleep cycles can make a massive difference the next day.