Are Nightcaps Healthy?

You’ve probably heard of the term ‘nightcap’. In drinking terms, it’s up there with ‘one for the road’ and ‘hair of the dog’. But what exactly is a nightcap, and are nightcaps healthy? We’ll look at the evidence in this article.

What Is a Nightcap?

In certain contexts, a nightcap can be the final drink of a get-together or celebration before you leave – similar, in fact, to ‘one for the road’. In most cases, though, a nightcap refers to a final drink taken before bedtime. This usage has been around since at least the early 18th Century, based on the notion that, like a nightcap worn on the head, the drink would warm you up and help you get to sleep.

There is still a perception among many that an alcoholic drink consumed shortly before going to bed or when you’re actually in bed can help you get a restful night.

Does Alcohol Help You Sleep?

So, does alcohol help you sleep? There’s certainly that belief: among people suffering from persistent insomnia, 30% reported using alcohol as a sleep aid, and 67% of those people said that it helped. Alcohol acts as a depressant, and there is some evidence that drinking small or moderate amounts of alcohol can make you feel drowsy and might help you get off to sleep in the first place.

It is also the case, however, that alcohol can negatively affect the sleep cycle and impact sleep quality. This means that, even if you do nod off more easily, you will not get the full night’s rest and all the benefits that you need from high-quality sleep.

How Alcohol Affects Sleep Quality

The effects of nightcaps on sleep, as well as drinking alcohol in general, can take a number of different forms, including:

• Interference with REM Sleep: Different stages of sleep include light sleep, rapid-eye-movement (REM) sleep and deep sleep. All these stages are needed for a good night’s sleep, but alcohol is known to disrupt the REM phase.

• Night-time Wakefulness: People may wake up in the night after drinking. After drinking alcohol, you may be more likely to re-enter N1 or light sleep at an inappropriate time. Alcohol also acts as a diuretic, meaning you may need to get up to pee more. It can also affect other physiological processes like digesting, which could make you more restless.

• Increased Risk of Snoring and Sleep Apnoea: Alcohol relaxes the throat muscles, which can lead to breathing issues such as snoring and contribute to sleep apnea. This sleep disorder causes breathing to repeatedly stop and start during sleep.

These issues are likely to get worse the more alcohol is consumed, but even low levels of drinking, like a nightcap, can have an effect. According to the Sleep Foundation, low amounts of alcohol decreased sleep quality by 9.3%, moderate amounts by 24% and large amounts by 39.2%.

The Long-Term Health Effects of Regular Nightcaps

As already mentioned, having a regular nightcap can actually make your sleep worse. Poor sleep can have a major effect on energy levels and motivation, as well as mental health. Chronic sleeplessness can have serious health consequences, although that is not likely to be caused solely by a nightcap.

It’s also worth remembering that there is no safe level of alcohol consumption. Any level of drinking can put you at greater risk of conditions, including liver damage, cardiovascular problems and some types of cancer. Official advice is to limit drinking to no more than 14 units of alcohol a week, which is equivalent to around seven medium glasses of wine or double shorts. Depending on the size of your nightcap, this could put you on the verge of riskier drinking without any additional drinks you may have throughout the week.

Regular drinking, even if nightcaps are relatively small, may see you start to develop a dependency. You may struggle to get to sleep without alcohol, start to develop a tolerance (needing more alcohol for the same effect), or even start to slide towards addiction – especially if you are also drinking at other times of the day.

Nightcaps and Addiction: When Does It Become a Problem?

Reliance on alcohol for sleep can lead to dependence over time, especially if you start to build up a tolerance. You might hardly notice as the nightcaps get larger or more frequent or when you feel edgy and unable to sleep without a drink.

If you find yourself starting to crave alcohol, feel anxious, experience negative effects when you do not have a drink, or struggle to sleep at all without an alcoholic drink, these could all be signs that you are developing a problem that needs to be addressed.

Healthier Alternatives for Better Sleep

You could still incorporate a non-alcoholic nightcap, such as caffeine-free herbal tea or milky drinks, into your bedroom routine. Magnesium may also help to get you to sleep, which can be found in either supplements or through diet.

Sleep experts suggest adopting ‘sleep hygiene’ habits, such as setting a regular bedtime and routine and cutting screen time. Exercise and a healthy diet can also help, and some people benefit from relaxation techniques such as meditation.

Should You Stop Drinking Nightcaps?

The occasional nightcap is unlikely to do you much harm, but given the links between alcohol and sleep quality, it won’t do you much good either. Add the fact that even small amounts of regular alcohol consumption can pose health risks, and overall, it is probably best to avoid regular nightcaps.

Regular drinking – even in small amounts – does have the potential to increase, however, and this is where you should really be wary. If you notice your nightcaps becoming more significant or more frequent, or if they are just another type of regular drinking you do throughout the week, you may have a more serious problem that needs to be addressed.

If you are worried about your drinking, it is always best to seek professional assistance before it gets out of hand. Contact us today for confidential advice or to find out how we can help.