Why that 'nightcap' might be the reason you're tired. The science of alcohol and sleep fragmentation.
The Sedation Trap
Alcohol is the world's most common sleep aid, but it is a deceptive one. As a central nervous system depressant, it can help you lose consciousness faster (reduced sleep latency). However, once the alcohol is metabolized, typically in the second half of the night, it creates a 'rebound effect.'
REM Suppression
Alcohol significantly suppresses REM sleep, the stage vital for memory consolidation and emotional regulation. Missing out on REM sleep is linked to increased anxiety, poor concentration, and irritability the next day. You might wake up feeling physically rested but mentally foggy and emotionally reactive.
Fragmentation and Temperature
Alcohol also acts as a diuretic and a vasodilator. This leads to dehydration and an increase in core body temperature, both of which cause sleep fragmentation—brief awakenings that you might not even remember but that destroy sleep continuity. The result is 'non-restorative sleep.' Swapping the nightcap for a non-alcoholic functional beverage allows you to keep the ritual of a drink without sabotaging the architecture of your rest.
