The effect of alcohol on subsequent sleep in healthy adults: A systematic review and meta-analysis

This systematic review and meta-analysis investigated alcohol's impact on sleep architecture in healthy adults. Low alcohol doses delayed REM sleep onset and reduced its duration, with effects worsening at higher doses. High doses shortened time to fall asleep but disrupted subsequent REM sleep. Total sleep time and efficiency showed no consistent changes. Alcohol’s sedative effects initially promote sleep, but later disruptions impair memory consolidation and cognitive function. These findings highlight alcohol's detrimental impact on restorative sleep, particularly REM phases crucial for brain health.

To optimize sleep and cognitive health, avoid alcohol, especially in the evening, as even low doses disrupt REM sleep essential for memory and learning. Prioritize natural sleep aids like consistent routines and relaxation techniques. This recommendation is based on strong evidence of alcohol-induced sleep disturbances in this review, though individual variability in alcohol metabolism suggests further personalized studies are needed.