Effects of alcohol on sleep and nocturnal heart rate: Relationships to intoxication and morning‐after effects

This study explored the effects of alcohol on sleep, heart rate, and next-day performance in 31 healthy adults using a crossover design. Alcohol reduced total sleep time, sleep efficiency, and REM sleep while increasing heart rate, indicating nocturnal hyperarousal. Despite these disruptions, morning-after effects on mood and cognitive performance were minimal, with some improvement in digit span memory tests. The study emphasizes alcohol's impact on sleep architecture and cardiovascular function, underscoring the importance of limiting alcohol for better restorative sleep.

To enhance sleep quality and cardiovascular health, avoid alcohol before bedtime, as it disrupts REM sleep and increases nocturnal heart rate. Adopting consistent sleep routines and stress-management techniques can help restore restorative sleep. These recommendations align with controlled findings, though further research on chronic alcohol use and individual variability is needed to refine guidance.