Research

The Effect of Alcohol on Sleep Quality: A Systematic Review

Pietilä et al.

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Alcohol and the 4 AM Wake-Up: Why Drinking Destroys Your Sleep

Alcohol sedates you but doesn't produce sleep — it produces a neurologically different state that suppresses REM sleep, causes rebound arousal at 3-4 AM, and leaves you more tired than if you hadn't drunk at all. Here's the science and what to do instead.