Alcohol might help you fall asleep faster — but it works against almost every other aspect of sleep quality, and your AlterMe data will usually show it.
What alcohol does to your sleep
Alcohol is a sedative, which is why it feels like it helps you wind down. But as your body metabolizes it during the night, it becomes disruptive:
Suppresses REM sleep — alcohol significantly reduces time spent in REM, the stage critical for emotional processing, memory, and mental recovery
Fragments the second half of your night — as alcohol clears your system, sleep becomes lighter and more broken, increasing awake periods
Elevates heart rate — your body works harder to process alcohol, which registers as elevated nighttime heart rate and can trigger false "awake" readings
Raises body temperature — alcohol causes vasodilation, warming the body and disrupting the temperature drop your body needs for deep, restorative sleep
How it shows up in your data
A night with alcohol typically looks like:
Shorter Wind Down time (you fall asleep faster)
Less deep sleep
Less REM sleep
More fragmented awake periods, especially in the second half of the night
Lower HRV
A lower overall sleep score despite feeling like you slept
What you can do
Aim to have your last drink at least 3 hours before bed
Hydrate well — alcohol is dehydrating, which compounds its sleep impact
Don't judge a night's data in isolation — look at how your sleep metrics shift on nights with and without alcohol over time
DNA+ Member?
Your DNA+ report includes an alcohol intolerance profile — showing how efficiently your body metabolizes alcohol based on your genetics. If your results indicate slower alcohol metabolism, the sleep disruption effects above are likely more pronounced for you. Check your DNA report for personalized guidance.