Why Does Alcohol Make Me Sleepy?

You may wonder, “Why does alcohol and drinking make me tired?” Many people notice they feel drowsy or relaxed after drinking alcohol, often using it as a way to unwind before bed. This sleepy effect happens because alcohol is a central nervous system depressant. It increases the activity of a neurotransmitter called GABA, which slows down brain function and promotes a sense of calm. As a result, alcohol can make it easier to fall asleep initially.

However, the quality of that sleep is often poor. While alcohol may help you fall asleep quickly, it often leads to more fragmented and less restorative sleep, leaving you feeling groggy or unrested the next day. Understanding this effect can help you make more informed choices about alcohol and your sleep health.

If you or a loved one rely on alcohol to help you fall asleep at night, reach out to us at Avenues so we can guide you on your path to recovery.

How Does Alcohol Affect Sleep?

You might be thinking: “Can alcohol help you sleep?” or “What are the effects of alcohol on sleep?” Alcohol might help you fall asleep faster at first because it has a calming effect, but it quickly starts to disrupt your sleep. As your body breaks down the alcohol, your sleep becomes lighter and more broken, and you may wake up several times throughout the night. Over time, your body develops tolerance, so alcohol stops helping you sleep and actually makes your sleep worse. This can leave you feeling tired, groggy, and less alert during the day.

Alcohol also interferes with the natural sleep cycle. Over time, poor sleep caused by alcohol can lead to serious health problems like:

• Weakened immune system
• High blood pressure
• Mood disorders
• Higher risk of heart disease

Drinking regularly before bed can turn into a harmful cycle that affects both your brain and your body.

The Different Sleep Cycles

Here is a chart of the different sleep cycles:

Why Do Wine and Beer Make Me Sleepy?

Wine and beer make you feel sleepy because they contain alcohol, which is a depressant. This means it slows down your brain and nervous system, helping you feel relaxed and drowsy. When you drink wine or beer, your body produces more of a brain chemical called GABA, which makes you feel calm and can make you fall asleep faster. The sugar and carbohydrates in wine and beer may also contribute to a short-term relaxing effect, especially after a meal.

However, this sleepy feeling doesn't lead to quality sleep. So some people wonder, “Why does alcohol keep me awake all night?” Even though alcohol helps you doze off quickly, it disrupts the deeper stages of sleep later in the night. You may wake up several times, have vivid dreams, or feel unrefreshed in the morning. So while wine and beer might make you feel sleepy at first, they actually lower your sleep quality overall.

Alcohol and Sleeplessness

Alcohol may feel like it helps you relax, but it can actually cause or worsen sleep problems. When you drink, especially at night, it changes the way your brain controls sleep. At first, you might fall asleep quickly, but alcohol disrupts important stages of sleep, like REM sleep, which is needed for memory, mood, and feeling rested. As the alcohol wears off, your body becomes restless, making you wake up many times during the night. This leads to light, broken sleep that does not fully refresh you.

People who drink regularly often feel tired during the day, even if they spend many hours in bed. This is because their sleep is not deep or restful. Over time, this disruption can lead to sleep disorders like insomnia, where it becomes hard to fall or stay asleep without alcohol. These disorders can affect your mood, memory, immune system, and overall health. They may also increase your risk of accidents and serious health problems. If you rely on alcohol to sleep, it means your natural sleep rhythm is out of balance and should be corrected before the problem worsens.

Alcohol and Sleep Apnea

Sleep apnea is a condition where breathing continuously stops and starts during sleep. This happens because the throat muscles relax too much and block the airway, and alcohol makes this worse by relaxing these muscles even more. Drinking close to bedtime increases the chance your throat will close during sleep. This causes loud snoring, choking, or gasping, and frequent waking. These breathing pauses lower oxygen levels in your blood and stop you from getting deep, healing sleep. Even one night of drinking can trigger this problem, and repeated episodes can harm your health.

Even if you don’t have sleep apnea, drinking can cause snoring and breathing problems. You might wake up feeling short of breath or very tired. People with diagnosed sleep apnea who drink may find that treatments like CPAP machines become less effective. Because of these risks, it is important to avoid alcohol before bed if you have or might have sleep apnea. If you notice symptoms like heavy snoring or gasping for air after drinking, speak with a doctor to find safer ways to sleep.

Alcohol’s Influence on Hormones & Brain

Alcohol affects important hormones and brain chemicals that control sleep and mood. One key hormone is melatonin, which signals your body that it’s time to sleep. Alcohol reduces melatonin production, confusing your internal clock and making it harder to fall asleep and stay asleep. Drinking in the evening can delay or reduce this natural sleep signal.

Besides hormones, alcohol changes brain chemicals like serotonin and dopamine, which influence your mood and thinking. These changes can cause mood swings, anxiety, or depression, especially with regular drinking. Your brain relies on good sleep to heal and stay sharp. When alcohol stops you from getting deep sleep, your memory can weaken, thinking slows, and emotions become harder to manage. Over time, these effects can harm your mental health and ability to cope with daily stress. Protecting your brain means choosing healthy sleep habits and limiting alcohol.

How to Fall Asleep Without Alcohol

Here are some tips to fall asleep without alcohol:

1. Go to bed and wake up at the same time each day to create healthy sleep habits.
2. Dim lights and turn off all screens one hour before bedtime.
3. Read, relax or listen to gentle music before bedtime.
4. Avoid caffeine late in the day.
5. Don’t eat large meals close to bedtime.
6. Try relaxation techniques like deep breathing, meditations or a warm bath before bedtime.

How to Manage Sleepiness Caused by Alcohol

Here are some tips to manage sleepiness caused by alcohol:

1. Drink plenty of water to fight dehydration caused by alcohol.
2. Eat balanced meals and get some fresh air or light exercise, like walking, to boost your energy naturally.
3. Avoid long naps, which can confuse your body clock and make it harder to sleep at night.

Alcohol Addiction Treatment

When you start using alcohol to help you sleep or relax, it can slowly turn into a habit your body depends on. This kind of dependence can lead to addiction, making it hard to stop drinking without feeling anxious or uncomfortable. If you're noticing these signs, it's important to know that you're not alone, and getting help is a strong and healthy step forward, not a failure. Speaking with a doctor or counselor can connect you to the right support and treatment options.

Treatment for alcohol addiction often starts with detox, a process that safely removes alcohol from your body while managing withdrawal symptoms. After detox, many people benefit from counseling, support groups like Alcoholics Anonymous, and sometimes medications that help reduce cravings. With time and support, your sleep can improve, and your mind and body can begin to heal. Recovery isn’t always easy, but it leads to a better life—one with more control, better rest, and improved health.

If you or someone you love relies on alcohol to fall asleep, contact Avenues Recovery. Our expert staff have helped over 40,000 individuals break free of their addictions, and they can help you too. At Avenues, we pride ourselves in never, ever giving up. So no matter how great your problems may seem, we will help you through them. We’re here to guide you every step of the way. Contact us today to begin your journey to the sober future of your dreams.