A good night’s sleep is one of the most crucial things when it comes to enjoying good. Health. It affects everything from brain function to the strength of your immune system. Now, while many people enjoy a drink in the evening as a way to unwind, alcohol is actually known to disrupt sleep patterns. Which we know can often lea to restless nights and groggy mornings. Non-alcoholic drinks and sleep might initially seem to be a better combination to wake up feeling refreshed and ready for the day ahead. But do they actually improve sleep quality? The answer isn’t actually straightforward. While non-alcoholic drinks avoid the worst sleep disturbances caused by alcohol, factors such as sugar content, caffeine and individual sensitivity can still impact how well you sleep.
So let’s break down how alcohol affects sleep, whether non-alcoholic drinks are a better alternative and how to choose the best options for better rest.
How alcohol disrupts sleep
Before diving into non-alcoholic drinks and sleep, it’s important to understand why alcohol is problematic for your visits to the land of nod. Many people believe that alcohol helps them sleep because it makes them feel drowsy. However, the reality is more complex.
1. Alcohol reduces REM sleep
Alcohol suppresses REM (rapid eye movement) sleep. This type of sleep is essential for memory consolidation, learning and emotional processing. REM sleep occurs in cycles throughout the night, but when alcohol is in your system, these cycles become disrupted. This means that even if you sleep for a full eight hours, you may well wake up feeling far from refreshed.
2. Alcohol causes nighttime wake-ups
After the initial sedative effects wear off, alcohol leads to an increase in sleep fragmentation. This means you’re more likely to wake up multiple times during the night, even if you don’t remember doing so. These micro-awakenings contribute to poor sleep quality and leave you feeling less rested in the morning. After all, if you have to wake up to an alarm in the a.m. You don’t want to be waking up a lot before then.
3. Alcohol dehydrates the body
Alcohol is a diuretic. That means it increases urine production and can lead to dehydration. Dehydration during sleep often results in dry mouth, headaches and increased restlessness. This effect is especially noticeable if you drink alcohol close to bedtime.
4. Alcohol worsens sleep apnoea and snoring
For those who suffer from sleep apnoea or snoring, alcohol makes the problem worse. It relaxes the muscles in the throat, leading to a higher risk of airway obstruction. This can result in more frequent breathing disruptions throughout the night, further reducing sleep quality.
Do non-alcoholic drinks improve sleep?
Non-alcoholic drinks remove the biggest issue –alcohol. But do they automatically lead to better sleep? Answer: Sometimes, but not always. Here are a few key factors to consider when choosing an alcohol-free beverage before bed.
1. Sugar content and sleep disruptions
One of the biggest concerns with non-alcoholic drinks is their sugar content. Many alcohol-free beers and wines contain more sugar than their alcoholic counterparts because sugar is often added to compensate for the loss of body and flavour that can come with the de-alcoholisation process.
Consuming sugar before bed can lead to:
- Blood sugar spikes, followed by a crash that may cause nighttime wake-ups.
- Increased heart rate and restlessness, making it harder to fall asleep.
- More frequent bathroom trips if the drink has a high carbohydrate content.
To avoid these effects, opt for non-alcoholic drinks with low sugar levels, ideally less than 5g per serving.
2. Caffeine in non-alcoholic drinks
While most non-alcoholic beers and wines are caffeine-free, some alcohol-free cocktails and specialty drinks contain stimulants. Ingredients like kola nut, guarana or even chocolate can introduce caffeine into your evening routine, making it harder to fall asleep. (There are also some stouts that canotain coffee, that can also affect the quality of your shut-eye.)
Some alcohol alternatives, such as certain botanical spirits, also contain green tea extracts or yerba mate, which have mild stimulant effects. If you’re sensitive to caffeine, be sure to check labels carefully before consuming a non-alcoholic drink at night.
3. Psychological relaxation without alcohol
One of the benefits of drinking alcohol is its ability to trigger feelings of relaxation and ritual. Many people enjoy winding down with a drink in hand, and the psychological effect of this habit can be just as important as the drink itself.
Non-alcoholic drinks still provide this ritual without the negative effects of alcohol. The simple act of pouring a glass of non-alcoholic wine or cracking open a cold alcohol-free beer can signal to your brain that it’s time to unwind. Some people find that this alone helps them transition into a restful state before bed.
The best non-alcoholic drinks for better sleep
If you’re looking for a non-alcoholic drink to enjoy in the evening that won’t disrupt your sleep, here are some of the best options:
1. Herbal and botanical drinks
Non-alcoholic spirits infused with calming botanicals can be a great alternative. Look for drinks that include valerian root, chamomile or lavender, which naturally support relaxation.
2. Low-sugar non-alcoholic wines
If you enjoy wine but want a sleep-friendly alternative, opt for a dry, low-sugar non-alcoholic wine. Some brands focus on minimal sugar content while still delivering a satisfying experience. For example, try the Eisberg Selection Pinot Noir.
3. Non-alcoholic beers with low sugar and calories
Some alcohol-free beers are loaded with added sugars, but others keep it light and refreshing. Choosing a beer with fewer calories and minimal carbohydrates can prevent unwanted blood sugar spikes before bed. I recommend Suntory All-Free, which boasts zero alcohol, zero calories and zero sugar.
So, non-alcoholic drinks and sleep: a good thing?
Overall, non-alcoholic drinks are a much better choice for sleep than alcoholic ones. They don’t interfere with REM sleep, cause dehydration or disrupt breathing patterns. However, not all alcohol-free beverages are created equal. If you’re using them as part of a nighttime routine, be mindful of sugar content, caffeine levels and added ingredients that might impact your night-night dreamy time.
For the best sleep, opt for non-alcoholic drinks with low sugar and no stimulants. That way, you can enjoy an evening drink while still getting high-quality, restorative sleep – and waking up ready(ish) to go.
Image credit: Annie Spratt