Alcohol consumption in the evening can compromise REM sleep, fragment sleep, and make it more unstable.

“you're especially vulnerable in the first four or so hours because that's when alcohol concentration is highest in your system and therefore the first 4 hours can also fall prey to the greatest culling of your sleep quality and if you're removing or restricting some of that quality in the first four hours what type of sleep are you principally restricting you're restricting deep sleep because we've said deep sleep comes in the first half dream sleep REM sleep in the second half”

“elevates resting heart rate”

“Wrecks your sleep.”

“No alcohol.”

“alcohol is going to interrupt your sleep architecture as well so you just you have to really protect your sleep”

“Last night I had 3 drinks before/during dinner (super dark beer, wine), so call it 50 g of ethanol. My normal average HRV is about 28; normal RHR…”

“in other words for me it appears that a single drink four to five hours before bed doesn't appear to have and it difference that I can discern anything beyond that meaning one drink closer to bed or two drinks even six hours before bed my sleep is shot my resting heart rate will be six to eight beats hi my heart rate variability is a compressed viola 20% yep my respiratory rate is higher by probably two breaths per minute 1 to 2 breaths per minute my temperature is up by 0.3 to 0.6 degrees Fahrenheit it is a kick in the groin on every one of those levels”

“without exception matt every time i drink alcohol especially if it's going to hit two drinks in a night every one of those variables moves in the wrong direction yeah heart rate variability gets crushed resting heart rate goes up by 10 if not 20 25 respiratory rate is up two breaths per minute and core body temperature is up half a degree”

“if you start thinking about kind of dinner having two drinks then i'll start to see the deterioration and sleep and the closer those drinks are to bedtime so if it somehow turns into even an after dinner drink or something like that i'll see my resting heart rate really go up easily six eight beats per minute my heart rate variability will be dramatically compressed at a minimum 20 25 but i've seen a 50 reduction of hrv if that alcohol is close to bed my respiratory rate goes up by a couple of breaths per minute and my body temperature will go up by 0.3.4”

“without exception matt every time i drink alcohol especially if it's going to hit two drinks in a night every one of those variables moves in the wrong direction yeah heart rate variability gets crushed resting heart rate goes up by 10 if not 20 25 respiratory rate is up two breaths per minute and core body temperature is up half a degree”

“very difficult to have a good night's sleep if you have alcohol in the proximity of bedtime or even if you have two or three drinks several hours removed from Bedtime it still will linger and um that'll manifest itself in a number of ways but but probably most notably is is kind of a reduction in the quality of sleep so you'll see you'll trade more deep sleep and REM sleep for light sleep and then the other thing you'll see is much more frequent wake-ups”

“does it for example impair my sleep with the um ubiquity of sleep trackers out there I think most people will observe that if you drink a little bit too close to bed uh your sleep is going to be disrupted”