For many people, alcohol is a go-to for unwinding at the end of the day. A glass of wine before bed or a few drinks in the evening might seem like a harmless way to relax. However, alcohol disrupts sleep quality and contributes to poor mental health in ways that often go unnoticed.

If you’ve been struggling with restless nights, waking up feeling sluggish, or experiencing increased anxiety and low moods, your drinking habits may be playing a bigger role than you think.

Hypnotherapist Ailsa Frank, founder of the Feel Amazing App, explains:
"Many people don’t realise that alcohol and good sleep don’t go hand in hand. Alcohol may help you fall asleep faster, but it prevents you from reaching the deep, restorative sleep your mind and body need. Over time, poor sleep can have a significant impact on your mood, energy levels, and overall mental well-being."

How Alcohol Disrupts Sleep

According to Drinkaware, regular drinking affects sleep quality by disrupting the sleep cycle. While alcohol can initially make you feel drowsy, it prevents you from reaching the Rapid Eye Movement (REM) stage of sleep, which is crucial for feeling rested and mentally refreshed. Even consuming a couple of drinks can negatively impact sleep patterns, leading to:

Increased Night-time Wake-ups

Alcohol causes more frequent awakenings during the night, making it harder to stay asleep. This results in fragmented rest, leaving you feeling groggy the next day.

Poor REM Sleep

REM sleep is essential for brain function, memory consolidation, and emotional regulation. When alcohol suppresses REM, you wake up feeling unrefreshed, which can impact focus, decision-making, and emotional resilience.

REM sleep is also when your brain processes and stores emotions from the day. Without enough REM sleep, you may feel more overwhelmed, sensitive, or easily irritated.

Shallow Sleep and Early Waking

Alcohol shortens deep sleep and increases light sleep, meaning you may find yourself waking up too early and struggling to fall back asleep. This disruption reduces your body’s ability to repair itself overnight, affecting both physical and mental well-being.

Increased Risk of Sleep Disorders

For those prone to insomnia or sleep apnea, alcohol worsens symptoms by relaxing throat muscles, increasing the likelihood of snoring and breathing disturbances. This further disrupts deep sleep and oxygen levels.

Increased Stress and Irritability

Poor sleep quality due to alcohol can lead to heightened stress, irritability, and difficulty handling everyday challenges. Sleep deprivation increases cortisol (the stress hormone), making you more prone to anxiety, frustration, and emotional exhaustion.

The Link Between Alcohol and Mental Health

The connection between alcohol and mental well-being is significant. Many people turn to alcohol for stress relief, but long-term drinking often worsens anxiety and low moods.

Alcohol Increases Anxiety ("Hangxiety")

After drinking, the body experiences a rebound effect, where stress hormones like cortisol surge as alcohol wears off. This can lead to morning-after anxiety, or “hangxiety,” making you feel restless, on edge, or emotionally unstable.

Alcohol Contributes to Depression

Alcohol affects the brain’s chemical balance, particularly serotonin and dopamine, which are vital for mood regulation. Over time, regular drinking can contribute to depression, especially when used as a coping mechanism.

Alcohol Can Create a Dependence Cycle

Many people drink to relax, but the way alcohol affects sleep and mental health can create a vicious cycle:

1, You drink to unwind.

2, Alcohol disrupts your sleep, leaving you tired and irritable.

3, You wake up feeling low or anxious.

4, To feel better, you drink again, continuing the cycle.

Breaking this pattern is essential for improving sleep and mental well-being.

Real-Life Success Story

A Feel Amazing App user shared their experience:

"Now I don't think about wine, I get up earlier in the morning, sleep well, and am generally more positive. I look forward to listening to the 'Take Control of Alcohol' or 'Good Night's Sleep' hypnosis recordings at bedtime."

How Hypnotherapy Helps Break the Alcohol-Sleep-Mental Health Cycle

Many people associate alcohol with relaxation, but hypnotherapy can help change this mindset by:

1, Reprogramming the subconscious mind to associate relaxation with healthier habits

2, Strengthening emotional resilience and reducing the need for alcohol as a coping mechanism.

3, Improving sleep quality by reinforcing positive bedtime routines.

Ailsa Frank advises:
"Visualise yourself waking up feeling fresh and energised. Imagine falling asleep with ease, waking up naturally, and feeling well-rested. The more you reinforce this vision, the more it becomes a reality."

The "Take Control of Alcohol" and "Good Night’s Sleep" hypnotherapy recordings in the Feel Amazing App are designed to help reprogram drinking habits, improve sleep patterns, and support a healthier mindset.

Next Steps: How to Improve Sleep and Mental Health Without Alcohol

If you’re looking to break the cycle of poor sleep and low moods linked to alcohol, start with these simple steps:

Introduce Alcohol-Free Days

Gradually reducing alcohol consumption allows your body and brain to reset. Try introducing two to three alcohol-free days per week and notice how your sleep and mood improve.

Establish a Relaxing Night-time Routine

Swap alcohol for a herbal tea, a warm bath, or a guided relaxation track from the Feel Amazing App. This helps signal to your body that it’s time to wind down.

Listen to Hypnotherapy Recordings Before Bed

Hypnotherapy is highly effective in reducing stress and improving sleep. Try listening to Feel Amazing App’s free recording "Good Night’s Sleep" in bed to help your mind settle and encourage deep sleep.

Keep a Sleep and Mood Journal

Track your sleep quality and mood changes for a week. Note how alcohol affects your rest and emotions, and use this insight to make adjustments.

Prioritise Morning Sunlight and Movement

Natural daylight and gentle exercise in the morning help regulate your circadian rhythm, making it easier to fall asleep at night without relying on alcohol.

Take Action Today

Improving sleep and mental health starts with small, consistent changes. If alcohol is interfering with your rest and emotional well-being, now is the time to take control.

1, Download the Feel Amazing App and start listening to the "Take Control of Alcohol" or "Good Night’s Sleep" hypnotherapy tracks.

2, Swap alcohol for a healthier evening habit, such as reading or meditation.

3, Commit to one positive change today—your future self will thank you.

Better sleep, a clearer mind, and improved well-being are within reach. The sooner you start, the sooner you’ll feel the benefits.