Doctor Says This One Drink Before Bed Could Help Insomnia—but Experts Say Think Twice

If you’ve ever struggled with insomnia, you’ve probably tried everything—warm baths, meditation, no screens. But one doctor is stirring up buzz by suggesting a small alcoholic drink, taken 30 minutes before bed, might actually help you drift off.

While the idea of a calming nightcap might sound tempting, sleep specialists aren’t exactly on board. In fact, most say that alcohol might help you fall asleep faster, but it could mess up your sleep quality in bigger ways, reported Surrey Live.

According to experts, alcohol tends to disrupt the second half of your sleep. Sure, you might nod off more quickly, but it also increases your chances of waking up in the middle of the night and leaves you feeling groggy the next day. That’s because alcohol suppresses REM sleep, the stage that’s critical for mental and emotional restoration.

Sleep doctors generally warn against drinking alcohol before bed for that reason. It may relax your body in the short term, but it doesn’t let your brain fully recharge. Over time, relying on alcohol can actually make sleep problems worse—and lead to dependence.

Instead of alcohol, many experts recommend non-alcoholic alternatives that are gentler on your sleep cycle. A cup of warm milk, chamomile tea, or a magnesium-rich beverage can help your body wind down naturally without disrupting your internal rhythms.

More importantly, sleep hygiene matters. That means sticking to a consistent bedtime and wake-up time, keeping your room cool and dark, cutting out caffeine late in the day, and limiting screen time before bed. And if your insomnia is chronic, cognitive behavioral therapy for insomnia (CBT-I) is often considered the gold standard. It focuses on reshaping your habits and thought patterns around sleep—and doesn’t come with side effects.

So while a single glass of wine or whiskey might feel like a harmless solution, it’s probably not the best long-term fix. The experts agree: if you want better sleep, skip the booze and focus on healthier bedtime rituals.

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