Many people now set a strict cut-off for caffeine in the afternoon, swapping coffee for decaf or herbal tea to avoid sleepless nights. However, sleep experts warn that another common beverage—alcohol—can be just as disruptive to sleep quality, even though it is often not viewed in the same category as stimulants.
Alcohol's Impact on Sleep
Sleep specialists at Bed Kingdom have highlighted alcohol and nicotine as potential triggers for insomnia. While alcohol may initially make you feel drowsy, it can interfere with sleep quality later in the night, leading to broken rest and early awakenings.
The experts explained: "While alcohol can often make you fall asleep faster, drinking it close to bedtime can cause fragmented sleep and can be the cause of frequent waking throughout the night."
How Alcohol Affects Sleep Continuity
Studies have found that consuming alcohol within four hours of bedtime negatively affects sleep continuity and duration. This results in longer "wake after sleep onset" (WASO), where individuals wake up during the night and struggle to return to sleep.
To mitigate these effects, the experts advise having your last drink around four hours before bedtime to allow your body sufficient time to digest and metabolize the alcohol.
Nicotine and Caffeine: Additional Sleep Disruptors
Research has also linked nicotine consumption before bed to insomnia, as it impairs the body's ability to fall asleep and stay asleep. Meanwhile, caffeine blocks adenosine, a neurotransmitter that builds up during the day and creates sleep pressure.
According to a study in the National Library of Medicine, caffeine has a half-life of five hours in healthy individuals, meaning it takes about five hours for half of the caffeine to leave your system.
The experts recommend cutting off caffeine eight to 12 hours before bedtime. For a typical 11pm bedtime, this means having your last caffeinated drink around 1pm and switching to decaf for the rest of the day.
When to See a Doctor
If insomnia persists for more than a month and is not attributable to alcohol, nicotine, or other factors, the experts advise booking an appointment with your GP to explore underlying causes.
