Whiskey, a spirit distilled from fermented grain mash, has been enjoyed as an alcoholic nightcap for centuries. The practice of enjoying a dram or two of whiskey before bed has a number of purported benefits, from promoting relaxation and sleep to supporting heart health. However, there are also potential downsides to drinking whiskey before bedtime that need to be considered.
In moderation, a nightly whiskey may be fine for some people. But drinking too much whiskey, or any type of alcohol, too often can negatively affect your sleep and health in many ways. Understanding both the potential benefits and drawbacks can help you make an informed decision about whether enjoying whiskey before bed is right for your lifestyle and health needs.
Potential benefits of drinking whiskey before bed
Promotes relaxation
One of the main reasons people enjoy whiskey before bed is for its relaxing effect. Whiskey contains ethanol, a sedative-hypnotic drug that acts on the brain to induce feelings of relaxation and sedation. The mellowing effects of whiskey may help you unwind at the end of the day and feel less anxious. This relaxation can make it easier to fall asleep.
Induces sleepiness
By inducing relaxation, whiskey can promote sleepiness and help you fall asleep faster. The sedative effects of ethanol activate the parasympathetic nervous system, which is responsible for rest, relaxation, and digestion. This can make you feel drowsy and ready for bed.
Promotes deep sleep
Not only can whiskey help you fall asleep faster, but it may also increase deep, restorative slow-wave sleep. Studies show alcohol consumption before bed can increase the amount of time spent in deep sleep. However, alcohol also disrupts sleep later in the night.
Lowers risk of heart disease
Moderate whiskey consumption has been linked to a lower risk of cardiovascular disease, stroke, and heart attack. Whiskey contains antioxidants that may help reduce inflammation and improve heart health. Having a small glass of whiskey daily may provide some protection for your heart.
Boosts creativity
The relaxing qualities of whiskey may also boost creativity and problem-solving abilities for some people. One study found participants who drank whiskey performed better on creative problem-solving tasks compared to sober participants.
Potential downsides of drinking whiskey before bed
Disrupts sleep cycles
While whiskey may help you fall asleep faster, it can disrupt your normal sleep cycles and architecture. Alcohol consumption before bed has been shown to reduce rapid eye movement (REM) sleep and increase wakefulness later in the night. This can reduce sleep quality and make you feel groggy the next morning.
Exacerbates sleep disorders
Drinking alcohol too close to bedtime can make many sleep disorders like insomnia and sleep apnea worse. Alcohol acts as a respiratory depressant, relaxing throat muscles and contributing to airway obstruction and snoring. It also disrupts circadian rhythms that control sleep.
Causes rebound wakefulness
As whiskey wears off, it can cause rebound wakefulness. This typically occurs a few hours after initial sleepiness, resulting in poor sleep quality and nighttime awakenings. You may wake up frequently or have trouble getting back to sleep.
Leads to dehydration
Alcohol is a diuretic, meaning it increases urine production. Drinking whiskey before bed can lead to dehydration and electrolyte imbalances during sleep. This can leave you feeling parched and groggy the next morning.
Damages heart health
While moderate whiskey consumption may have some cardiovascular benefits, drinking too much can damage your heart health. Heavy alcohol consumption is associated with increased risk of high blood pressure, cardiomyopathy, stroke, and arrhythmias.
Linked to certain cancers
Regular heavy drinking is a known risk factor for mouth, throat, esophagus, liver, colon and breast cancer. The carcinogens in whiskey and acetaldehyde created when alcohol is metabolized can damage DNA and promote cancer growth.
Can interact with medications
Drinking whiskey along with certain over-the-counter or prescription medications can be dangerous. Alcohol interacts with many drugs, either reducing their effectiveness or increasing side effects. Check with your doctor about any alcohol interactions.
Tips for drinking whiskey before bed
If you want to enjoy whiskey before bed, there are some guidelines you can follow to get the benefits while minimizing negative impacts on your sleep and health:
Limit it to 1 drink
Stick to just one small glass of whiskey, around 1.5 ounces. More than this can impair sleep quality. Make it a nightcap, not several large drinks at night.
Enjoy at least 1 hour before bed
Have your drink at least 1 hour before going to sleep. Drinking right before bed maximizes disruptions to your sleep cycle and architecture.
Make it neat or on the rocks
Sip your whiskey neat or on the rocks. Avoid mixing it in cocktails with sugary sodas, juices or dairy which can exacerbate sleep issues.
Pair with a snack
Have a healthy snack like nuts, crackers or cheese when you drink. This helps slow alcohol absorption and minimizes blood sugar crashes.
Stay hydrated
Be sure to drink plenty of water before and after your whiskey. Proper hydration prevents headaches, grogginess and dips in energy.
Avoid it with sleep disorders
Don’t drink whiskey before bed if you have insomnia, sleep apnea or other disorders as it can make symptoms worse.
The bottom line
When consumed in moderation, whiskey may have some benefits when enjoyed before bedtime, such as relaxation, better sleep onset and cardiovascular protection. However, more than one drink close to bedtime can interfere with normal sleep cycles and architecture. Heavy use also comes with many health risks.
If you have sleep disorders or other health issues, it’s best to avoid nightly whiskey. For healthy adults, limiting whiskey to 1 ounce about an hour before bed is unlikely to cause disruption or significant impairment. However, alcohol affects everyone differently based on factors like age, weight and tolerance. Understanding your individual response is key to deciding if a nightcap is a healthy part of your bedtime routine.
Frequently Asked Questions
Is drinking whiskey good for sleep?
In moderation, whiskey can help promote relaxation and induce sleepiness, leading to faster sleep onset. However, it also disrupts sleep by altering sleep cycles and increasing wakefulness later in the night. So while it may help you fall asleep faster, too much close to bedtime can reduce overall sleep quality.
What happens if you drink whiskey every night?
Drinking whiskey, or any alcohol, every night can lead to disrupted sleep, insomnia, dehydration, nutritional deficiencies, and liver damage. It also increases risks of heart disease, cancer, mental decline, and addiction. Habitual drinking impacts hormones, brain function, and neurotransmitters too.
Is Scotch better for sleep than whiskey?
Scotch is a type of whiskey, so there is no significant difference between Scotch and other whiskies in terms of effects on sleep. The active ingredient influencing sleep is the alcohol (ethanol). More important is sticking to 1 to 1.5 ounces and enjoying your nightcap at least an hour before bedtime.
Does whiskey actually help you sleep?
Whiskey can subjectively help you fall asleep faster due to its relaxation and sedative properties. But objectively, it disrupts normal sleep architecture and reduces restorative REM and deep sleep later in the night. So while it may help in the short-term, overall sleep quality is impaired with whiskey consumption close to bedtime.
Is whiskey an alcohol that helps you sleep?
Whiskey contains ethanol, which induces feelings of sleepiness and sedation. In this regard, the ethanol in whiskey can help you fall asleep faster initially. However, it is not optimal for overall sleep quality and duration. It suppresses REM sleep and leads to more wakefulness later at night as it is metabolized.
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Conclusion
Having a nightly whiskey may seem like a soothing sleep aid, but the research shows drinking right before bed can do more harm than good for your rest. While an occasional nightcap is unlikely to impair your sleep significantly, especially if you limit it to 1 drink an hour before bedtime, relying on whiskey to help you sleep isn’t the healthiest habit. For the best night’s sleep, optimize your sleep environment,Wind down naturally, and avoid alcohol close to bedtime. If you choose to imbibe, be mindful of your own body’s response so you can gauge whether whiskey before bed is a right choice for you.