It’s an all-too-familiar story: You spend the night tossing and turning and then wake the next morning and struggle throughout the day. The cycle begins again the next night and the cumulative effects make day-to-day life difficult as you drag yourself through your to-do list. The risks might be even greater than you suspect, but, fortunately for all of us, there are ways to get back on track and improve your sleep quality no matter what your nights currently look like.
The Importance of Consistent Sleep
“Sleep is a dynamic biological process that restores nearly every system in the body. During periods of sleep, hormones reset, toxins are cleared from our brains, memories consolidate, and cells are repaired,” explains Dr. Wendy Troxel, a Senior Behavioral and Social Scientist at the RAND Corporation and author of Sharing the Covers: Every Couple’s Guide to Better Sleep. “A good night’s rest prepares your body to cope with stress, maintains metabolic balance, and supports immune health.“
Sleep deprivation isn’t just about feeling tired; it’s a physiological stressor. According to Harvard Health, insufficient sleep is linked to a multitude of health problems, including elevated risk of type 2 diabetes (due to impaired glucose tolerance and insulin sensitivity), increased cardiovascular risk, (including high blood pressure, inflammation, and arrhythmias), an increased risk of stroke, and even Alzheimer’s. Poor sleep is also tied to behavioral habits like overeating due to hormone disruptions, a higher incidence of substance abuse, and a greater likelihood of accidents and injuries, especially in shift workers and those with irregular schedules. Moreover, irregular sleep increases mental health risks like depression, anxiety, and PTSD. “Long term, a lack of sleep can undermine [well-being and] longevity. Sleep isn’t just rest—it’s recovery at the cellular level,” says Troxel.
The Myth of the Nightcap
If there’s one factor that can make these risks consistently higher, it’s alcohol consumption. Despite the persistent myth that a nightcap before bed will help you sleep, evidence shows that even small amounts of alcohol in the evening can sabotage rest.
Sleep unfolds over four stages: two cycles of light sleep, followed by deep slow-wave sleep, and finally a cycle of REM sleep, which regulates emotions and consolidates memories. Alcohol initially deepens slow-wave sleep, but then suppresses and fragments the REM phase, leading to more awakenings and less restorative rest. Dr. Nancy Foldvary-Schaefer, Director of the Sleep Disorders Center at Cleveland Clinic, cautions even if you sleep for eight hours, losing REM sleep means you won’t wake up feeling fully recharged.
A 2024 University of Helsinki study tracked sleep patterns over multiple nights and found that alcohol consistently disrupted the latter half of sleep. These disruptions aren’t just inconvenient, they carry serious health consequences. A 2025 study completed by Brown University, Rutgers University, and the University of Missouri found that poor sleep weakens impulse control and worsens mood, which in turn fuels cravings for alcohol and can create a destructive feedback loop.
The Road to Better Sleep
If your sleep needs an overhaul there are concrete steps you can take to get back on track. The key to better sleep is making consistent, intentional behavioral adjustments. Improvement requires proactive steps and an understanding of the sleep cycle to prepare your body for its essential recovery and to support its innate rhythms.
