3180: How Does Alcohol Affect Your Sleep and How to Protect Your Sleep Quality on Healthy Habits for Better Sleep

Optimal Health Daily - Fitness and Nutrition

Optimal Living Daily LLC

Fitness, Health & Fitness, Nutrition

4.4 • 671 Ratings

🗓️ 7 November 2025

⏱️ 9 minutes

🔗️ Recording | iTunes | RSS

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Summary

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3180: Dr. Neal Malik explains how even a single glass of wine can disrupt your sleep quality by reducing time spent in the deep, restorative REM phase. He breaks down the science of sleep cycles and how alcohol triggers a “rebound effect” during the night, which can leave you feeling tired even after a full night’s rest. Quotes to ponder: "Alcohol can make you fall asleep faster, but some have a lower tolerance to this effect where others may have a higher tolerance." "Regardless of whether you have a high or a low tolerance to alcohol, your body is still metabolizing that alcohol and clearing it from your system." "When alcohol is consumed before bedtime, the body spends less time in the REM phase of the sleep cycle." Episode references: Sleep Foundation – Effects of Alcohol on Sleep: https://www.sleepfoundation.org/nutrition/alcohol-and-sleep The American College of Sports Medicine: https://www.acsm.org/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcript

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0:00.0	Have you ever noticed how a calm mind can really set the stage for a good night's sleep?
0:04.8	That's the idea behind our new podcast, Good Sleep.
0:08.3	Greg, our host from Optimal Relationships Daily, is here to help ease you into a peaceful
0:13.2	night's rest with some positive affirmations, and these affirmations aren't just comforting.
0:18.7	They can help ease anxiety and nurture positive thoughts, setting you up for true good sleep.
0:25.2	So, press play on good sleep tonight because a good tomorrow starts with a good night's sleep.
0:31.4	Just search for good sleep in your podcast app and be sure to pick the one from Optimal Living Daily.
0:38.9	It's another Q&A edition of Optimal Health Daily, and I'm Dr. Neil Malick.
0:43.5	Hey there, happy Friday, and welcome to my favorite part of this show, a Q&A edition of
0:48.2	Optimal Health Daily, where I answer your health questions related to fitness, diet and
0:52.7	nutrition, and lots more.
0:54.7	You send me the questions, and I answer them for you.
0:57.5	Oh yeah, and if you're new here and you're wondering, why should you send me a question,
1:01.0	what makes me so qualified?
1:02.8	When I'm not here recording these shows, I spend a lot of my time as faculty
1:06.2	within the California State University system.
1:08.9	I've published peer-reviewed studies and have been interviewed
1:11.6	by over 70 different media outlets for my expertise on basically all the stuff I talk about
1:17.1	on this podcast. So all of this to say that when I provide my commentary after each episode
1:22.8	and answer the questions you send in, I hope you feel as though it's coming from a place of truth.
1:28.6	My only intention is to help you feel your best. So let's hear today's question as I help you
1:34.9	optimize your life. Hey, Dr. Neal. My question is about how minimal amounts of alcohol can impact your sleep quality.
	...

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