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The nightcap is the most popular sleep aid in the world, and one of the worst: alcohol genuinely shortens the time it takes to fall asleep, which is why it feels helpful — then spends the second half of the night fragmenting your sleep, suppressing REM, and relaxing your airway enough to worsen snoring. If you wake at 2-3am or feel unrefreshed after drinking, the alcohol is the prime suspect, and the fix is timing.
Alcohol helps you fall asleep faster and fragments the second half of the night — the trade-off is almost never worth it for sleep quality.
It speeds up falling asleep but fragments the second half of the night and suppresses REM — net quality goes down even when total hours look fine.
As alcohol metabolises, its sedative effect drops and your brain rebounds into lighter, broken sleep — the classic 2-4am awakening.
At least 3 hours, and ideally keep it to one standard drink if you sleep poorly — the effects scale quickly with each additional drink.
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