Consuming alcohol 4 or more hours before sleep may minimize its effects on REM sleep and REM sleep onset compared to consumption within 90 minutes of sleep.

“maybe they're a fast metabolizer and they have a drink at 7 p.m and by the time it's their turn on their sleep schedule to be in the position to start receiving and chowing down on rem sleep from that that buffet most of the the aldehydes and the ketones are now you know long gone and not impacting leslie which are the metabolic consequences of sort of alcohol degradation and those are the things that seem to impact your rem sleep”

“if you consume alcohol for 4 hours or more before sleep the effects on REM sleep and REM sleep onset appear to be somewhat minimized at least when compared to the same dose of alcohol consumed within 90 minutes of sleep”