Does alcohol make you sleep better or worse?

Open this photo in gallery: Alcohol produces both stimulating and sedating effects across the brain and body. KARANDAEV/GETTY IMAGES COMMENTS SHARE SAVE FOR LATER Listen to this article Learn more about audio Log in or create a free account to listen to this article. The Sleep Whisperer is a series of columns offering insights and advice about sleep health. It is not a substitute for seeking professional medical care. Ever wondered what alcohol does to your sleep? You may feel it knocks you out to sleep like a log, and you would not be entirely wrong. But you may also notice that you don’t feel well-rested the next day. That’s because the full story of what alcohol does to our sleep is much more complex than many people realize. Alcohol produces both stimulating and sedating effects across the brain and body. These opposing forces are part of why many people drink to facilitate sleep, only to find they feel tired in the morning. Let’s break this down. On the one hand, alcohol initially boosts dopamine (one of the “feel good” hormones) and glucose metabolism as it ramps up in the bloodstream, with increased heart rate, energy levels and motor activation. Some of these stimulating effects are temporary, some extend into the night. On the other hand, alcohol also enhances neurotransmitters that slow down brain activity, which eventually makes us feel sleepy. At the same time, drinking deregulates our body temperature, often resulting in night sweats. It can also cause stomach discomfort, heartburn and dehydration, which can interfere with sleep. And let’s not forget alcohol acts as a diuretic – meaning multiple awakenings for bathroom visits. Not surprisingly, the effects on sleep are… complicated. Controlled laboratory studies show that evening drinks make us drift off quicker and, in the first part of the night, reduce awakenings and deepen sleep –so far so good. However, as the night progresses, our body metabolizes alcohol and this gradually raises blood sugars, a phenomenon that promotes wakefulness. Our heart rate also remains elevated, which is even worse for women. Furthermore, the bulk of REM sleep is pushed later and this can trigger intense dreams and nightmares. In the second portion of the night, we start loosing deep sleep and waking up more frequently. It's natural for teens to be night owls, but there are still ways to support healthy sleep Because of these delayed metabolic effects, the amount of time between drinking and going to sleep…