We spend about a third of our day sleeping, but this process isn’t simply an eight-hour “off” switch. An essential component of overall health and well-being, sleep has been extensively studied for its profound impact on everything from cognitive function to metabolic health. Here’s how sleep expert Matthew Walker puts it in Why We Sleep: Unlocking the Power of Sleep and Dreams:
“After thirty years of intensive research, we can now answer many of the questions posed earlier. The recycle rate of a human being is around sixteen hours. After sixteen hours of being awake, the brain begins to fail. Humans need more than seven hours of sleep each night to maintain cognitive performance. After ten days of just seven hours of sleep, the brain is as dysfunctional as it would be after going without sleep for twenty-four hours. Three full nights of recovery sleep (i.e., more nights than a weekend) are insufficient to restore performance back to normal levels after a week of short sleeping. Finally, the human mind cannot accurately sense how sleep-deprived it is when sleep-deprived.”
Research continues to uncover how critical quality sleep is, particularly when it comes to neurotransmitter balance, emotional regulation, and cravings for substances such as alcohol. For those aiming to drink less, understanding and optimizing sleep can provide natural resilience against the challenges of reducing alcohol use.
The Latest Research on Sleep Health
Recent advancements in sleep science have provided deeper insights into how sleep affects our daily lives and long-term health, especially when it comes to changing our relationship with alcohol.
“Wake Up and Smell the Dopamine”
Alcohol consumption disrupts the brain's reward pathways, increasing dopamine levels temporarily but depleting them over time, which can lead to cravings. A 2020 Nature study titled “Wake up and smell the dopamine: new mechanisms mediating dopamine activity fluctuations related to sleep and psychostimulant sensitivity” revealed that restorative sleep can replenish dopamine stores and is the key to getting the reward system back on track.[1]
Researchers measured how dopamine release and uptake change during different sleep phases and times of day in a part of the brain called the nucleus accumbens, which regulates emotions and reward-driven behavior. They found that dopamine release peaks right after a sleep bout during the light phase and is strongly influenced by the number of rapid eye movement (REM) sleep episodes, with more REM sleep episodes leading to more dopamine release. These findings suggest that sleep — particularly the REM stage known for its restorative benefits — fine-tunes dopamine levels and impacts how the brain functions during and after rest.
Sleep, Emotional Regulation, and Alcohol Use
Neuroimaging and physiological studies also suggest that sleep deprivation affects the amygdala, the brain’s emotion center — an effect that makes us more impulsive and reactive to stress and less capable of managing anxiety and depression. Regular, restorative sleep, in turn, can stabilize emotions and silence amygdala-generated cravings for alcohol.[2]
A 2024 study in Alcohol took a closer look at the connection between sleep, emotions, and alcohol use in college students with depression or anxiety.[3] The researchers found that irregular sleep timing led to higher alcohol use, particularly for those with more severe depression.
In a somewhat surprising twist, the relationship between irregular sleep timing and alcohol use wasn't as strong for participants with higher anxiety than it was for students with lower anxiety. In other words, anxiety seemed to lessen the impact that irregular sleep had on drinking behavior. Why? The authors suggest that anxiety creates a unique emotional or psychological context that changes the way sleep patterns influence alcohol use. For example, people with high anxiety might already be dealing with heightened emotional distress, so the additional effects of poor sleep on their drinking behavior may not stand out as much.
These results highlight the complex ways sleep and emotions interact to influence alcohol behavior. Poor sleep health — characterized by inconsistent bedtimes or shorter sleep duration — may amplify negative emotions that alcohol temporarily alleviates, reinforcing drinking behavior. For those with high depression, this cycle is particularly pronounced — findings that point to the importance of addressing sleep irregularities and emotional coping strategies as part of early intervention efforts.
Tips for Improving Sleep Health
Applying this research to your life can help you leverage sleep to stabilize emotions, replenish dopamine levels, and break unhealthy cycles linked to irregular sleep patterns. Here are some ways to tweak your daily routine to reap the benefits.
1. Align Your Sleep Schedule With Dopamine Peaks
The 2020 Nature study showed that dopamine release peaks after sleep bouts during light phases, with more REM episodes leading to better dopamine regulation. Consistency in sleep timing ensures your brain fully benefits from this dopamine reset. Here’s how to do it:
- Identify your optimal sleep window based on when you wake up feeling most refreshed. For most people, this aligns with sleeping between 10 PM and 6 AM.
- Use natural light to anchor your wake-up time. Open the curtains or step outside within 30 minutes of waking to signal to your brain that it’s time to start the day.
2. Create an “REM-Friendly” Evening Routine
REM sleep, critical for dopamine replenishment, is sensitive to disruptions. A soothing pre-sleep routine reduces stress and prepares the brain for restorative sleep cycles.
- Dedicate the last hour before bed to a calming ritual. For example, listen to soothing music or binaural beats, which prime the brain for deep and REM sleep, or write down your worries to quiet a racing mind.
- Avoid mentally stimulating tasks like work emails or intense TV dramas during this time. Instead, opt for low-effort activities like light reading or guided meditation.
3. Manage Irregular Sleep Timing with a “Reset Day”
Irregular sleep patterns amplify emotional instability and cravings, as shown by the 2024 Alcohol study. A structured approach can realign your body clock and break negative cycles.
- Designate one day a week to reset your sleep schedule. Use it to practice optimal habits like consistent wake times, sunlight exposure, and a strict bedtime.
- Consider adding a short afternoon nap (20–30 minutes) to make up for lost sleep if you're especially fatigued, but avoid napping late in the day to prevent further disruptions.
4. Use Food To Boost REM Sleep and Emotional Stability
REM sleep regulates dopamine levels, and certain nutrients, such as magnesium and tryptophan, are precursors to neurotransmitters that promote it.
- Incorporate foods rich in magnesium (e.g., bananas, spinach, and dark chocolate) and tryptophan (e.g., turkey, eggs, or nuts) into your evening meals or snacks.
- Time your last meal at least 2–3 hours before bed to prevent digestive discomfort from interfering with sleep.
5. Incorporate Movement To Amplify Sleep Benefits
Regular physical activity improves sleep quality, helping to stabilize emotions and reduce stress-driven cravings.
- Aim for at least 30 minutes of moderate exercise, such as brisk walking or yoga, earlier in the day. Avoid intense workouts close to bedtime, as they may energize you and delay sleep.
- Try restorative yoga poses such as Legs-Up-The-Wall or Child’s Pose in the evening to relax your nervous system and prepare your body for deep sleep.
Summing Up
The science of sleep health is continually evolving, offering new insights that underscore the importance of sleep in maintaining optimal health and supporting lifestyle changes, such as reducing or eliminating alcohol. By understanding and applying the latest research on sleep, you can enhance your cognitive, emotional, and physical health and set a strong foundation for achieving your goals and improving your quality of life.
