If you’ve ever wondered how your drinking choices impact your sleep, you’re not alone. Many people are becoming more mindful of how alcohol affects not only their overall health but also their rest. Research shows that while alcohol may help some people fall asleep faster, it can disrupt the quality of sleep, especially when consumed in high quantities.
Small Beer recently conducted an experiment where a group of participants wore Ultrahuman rings to track their sleep metrics, including sleep efficiency, heart rate variability and body temperature after consuming varying quantities of alcohol. The data undeniably confirms that opting for fewer units—like those found in mid-strength beers—offers a more balanced approach to enjoying alcohol with negligible impact on sleep. Here’s a closer look at the science of alcohol, sleep, and how fewer units may make a difference.
WHAT IS ABV? UNDERSTANDING ALCOHOL BY VOLUME AND UNITS
Alcohol by volume (ABV) measures the strength of alcohol in a drink. Most regular beers are around 5% ABV, while mid-strength beers—such as Small Beer—have lower levels, around 2–3% ABV. Lower ABV means fewer units of alcohol, which can result in a milder effect on the body.
For those looking to enjoy social occasions without compromising their sleep quality, mid-strength options are an appealing choice. Drinks with fewer units allow for a more sociable experience without the pronounced impacts of higher-alcohol options. This difference in ABV can be significant in how it affects your sleep and overall well-being.
THE SCIENCE OF ALCOHOL, SLEEP AND HEALTH
To understand how alcohol affects sleep, it helps to look at the sleep cycle. Alcohol initially promotes sleep by increasing sedation, but it disrupts the later stages, particularly REM (rapid eye movement) sleep, which is essential for feeling rested and mentally refreshed. Higher-alcohol drinks tend to interrupt these cycles more than lower-alcohol options.
A resource from Drinkaware highlights that although alcohol can make falling asleep easier, it disrupts the quality of sleep by reducing time spent in REM sleep. As a result, individuals may feel less rested upon waking, even if they initially fell asleep faster.
SMALL BEER'S FINDINGS WITH ULTRAHUMAN: FEWER UNITS AND POTENTIAL SLEEP BENEFITS
To explore how lower-ABV beer affects sleep, Small Beer used Ultrahuman’s health-tracking technology to observe sleep patterns and physiological effects of mid-strength beer compared to full-strength options. In this experiment, participants’ sleep cycles were tracked, focusing on metrics like heart rate, body temperature and sleep efficiency. The results suggested significantly fewer disruptions to sleep when drinking mid-strength beer compared to full-strength options, indicating a gentler impact on the body.
HOW CHOOSING LOW-ABV BEER MAY SUPPORT LESS DISRUPTED SLEEP
Choosing lower-alcohol drinks, like mid-strength beer, can be a practical way to enjoy social occasions with fewer effects on sleep. While high-ABV drinks can fragment sleep cycles, lower-ABV options may allow for a more stable rest experience.
According to The Sleep Foundation, alcohol affects the sleep-wake cycle by suppressing REM sleep, which is essential for mental restoration. Reduced REM sleep can leave you feeling groggy in the morning, even if you managed to fall asleep quickly.
These findings align with insights from Drinkaware, which suggest that moderate to high levels of alcohol can lead to sleep fragmentation, while lower levels may have milder effects on sleep structure.
BALANCING ENJOYMENT WITH HEALTH: WHY LOW ABV CHOICES MATTER
For those looking to enjoy the social aspects of drinking without the drawbacks of poor sleep, mid-strength options like Small Beer provide a thoughtful choice. Lower-ABV options allow drinkers to socialise and unwind without experiencing the stronger sleep disruptions linked to high-alcohol drinks.
As Drinkaware reports, lower-alcohol drinks can help mitigate some of the morning-after effects, like fatigue and restlessness, compared to higher-ABV drinks.
FINAL THOUGHTS
While everyone’s body reacts differently to alcohol, choosing drinks with fewer units can support a balanced approach to social drinking and potentially lead to less impact on sleep. Mid-strength beers, like Small Beer, offer a mindful alternative that blends enjoyment with consideration for how your choices affect your sleep.
For anyone seeking a balanced lifestyle where enjoyment and wellbeing coexist, mid-strength options provide a way to enjoy the best of both worlds.
