With longer days and sunnier evenings, grabbing that post-work drink has never been more tempting. But do you know how a summer nightcap can impact the quality of your sleep? Stuart Elkington, drinks expert and founder of leading no/low alcohol retailer Dry Drinker, has explored how alcohol is affecting our sleep with support from Malminder Gill, a renowned Harley Street sleep expert.
In this piece, Elkington and Gill share their insights on the subject as well as what ingredients are clinically proven to help you sleep better.
“Alcohol is often tied to winding down or socialising, but people don’t realise just how much it affects their sleep”, warns drinks expert
Elkington on how the drinking culture affects our sleep:
“We’ve all been in situations where work drinks run late into the evening or a casual night out turns into a few too many. Culturally, alcohol is often tied to winding down or socialising, but people don’t realise just how much it affects their sleep. You might fall asleep quickly after a drink, but your body is working overtime to process the alcohol, and that means you’re more likely to wake up feeling groggy and unrested.”
Harley Street sleep expert Malminder Gill explores how alcohol affects our REM sleep:
“Drinking alcohol within hours of bedtime can delay or even prevent our ability to achieve REM sleep, an important part of our sleep cycle responsible for processing emotions and maintaining a healthy brain. When REM is hindered, it affects our ability to function at our optimal levels.”
Malminder continued by adding:
“Lack of sleep slows down our cognitive function and can affect our decision-making processes as well as our emotional resilience. If lack of sleep is chronic, then it can negatively affect our work and our day-to-day lives while creating poor mental health.”
Sleep expert names magnesium and saffron among “sleep-supportive ingredients”
Elkington on the rising industry of nutritional drinks:
“If you still want to have an evening nightcap, there are drink alternatives that will not only increase your sleep quality but also provide additional health benefits. The no/low alcohol industry continues to expand, with more brands releasing 0.0% drinks, not just to provide options for non-drinkers but also to introduce drinks that provide additional health benefits. Certain ingredients, such as magnesium, carry a lot of benefits. It’s brilliant for relaxation, and saffron has also been shown to improve sleep duration and quality.”
Gill reveals her client-approved magnesium mocktail:
“I love creating drinks for better sleep. One mocktail that I love to make uses Zooki Magnesium, a pineapple-guava-flavoured supplement that can be mixed into sparkling water. Another key ingredient that can be added to mocktails is saffron extract. Saffron has been shown to improve the duration and quality of sleep. A pinch will do in any drink — it has a honey-like, slightly earthy taste that pairs well with different flavours and juices.”
Sleep and Drinks experts address the CBD-for-sleep trend
Elkington on whether CBD products work for sleep:
“CBD products have been in the wellness industry for a couple of years now. Whether in the form of oils to drinks offering relaxation benefits. It’s a non-psychoactive part of the cannabis plant, often from hemp, and early research hints at benefits like easing anxiety. More recently, CBD-infused beers and sparkling waters have tapped into this idea of a relaxing drink without the booze.”
“However, while CBD might have some chill-out vibes, the science on it being a magic drink for sleep is still patchy. If you’re focusing on minimising disrupted sleep and reducing the 3 AM trips to the loo, the most reliable fix isn’t a CBD-infused gimmick – it’s ditching the alcohol. In the drinks industry, we’re seeing more and more people wake up to the fact that swapping that nightly tipple for a decent no or low-alcohol alternative is the real game-changer for quality sleep.”
Gill agrees there aren’t many CBD products for sleep:
“I find it’s great for pain relief but haven’t come across a product yet that’s effective for sleep.”
6 small lifestyle changes to increase your sleep quality
No/low alcohol drink expert recommends swapping alcoholic drinks for better sleep:
“Better sleep doesn’t require a complete lifestyle overhaul. Swap your evening drink for a no-alcohol alternative, and the difference in your sleep quality will be significant. No more 3 AM wake-ups, and you’ll actually feel refreshed in the morning.”
Gill supports this by advising on five other lifestyle changes:
- Create a consistent sleep schedule and stick with it.
- Enhance your room for sleep. Blackout curtains, high-quality bedding, creating a cool temperature, and utilising aromatherapy are all helpful steps.
- Opt for light, non-spicy meals for dinner. By having larger, heavier meals during the day, we can optimise sleep in the evening.
- Get morning sunlight. Good sleep starts in the morning by getting around 15 minutes of sunlight in the eyes within an hour of waking up. This helps activate the natural circadian rhythm and makes it easier to fall asleep at night.
- If someone finds that their sleeping challenges are affecting their day-to-day life, I encourage them to seek professional help. Hypnotherapy is a great place to start.”
