10 Misleading Myths About the Benefits of Wine at Night (And What Actually Helps You Sleep Better)

I know, I'm sorry to be the bearer of the bad news about the so-called "benefits of wine at night"... But, there is some hope in this... Which is what can actually help you sleep better instead.

Sometimes I will find the most ridiculous excuse to drink a glass of wine, like, "Oh, it's Canada's thanksgiving? I should celebrate!" 

Though, at the end of the day, or rather the next day, the things I thought were true about drinking wine at night, come to a screeching halt.

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When I worked in a winery in Napa, believe it or not, I was drinking wine almost every night. That was the only way for my brain to relax after a long day crushing grapes between my fingers. And, to be honest, I got a ton of free wine, so why not?! 

Though, the reality is that was not helping my brain, my sleep, or my health! 

Here you will learn the myths about drinking wine at night and what you can do to sleep better and actually nourish your mind and body. 

This post is all about benefits of wine at night, the myths!

Misleading Myths About the Benefits of Wine at Night

Benefits of drinking wine at night myths

Myth 1: Wine helps you sleep better

I have heard it (not only from myself, but others) that wine is great at night because it helps you sleep. While that can feel like it is true, it actually is a myth.

Let me explain. Alcohol is classified a depressant because it suppresses your central nervous system. Which can make you feel drowsy and sleepy.

Though, alcohol does not improve sleep, in fact studies show, it reduces your ability to get into deep sleep, intercepts your REM sleep, and does not improve the overall quality of sleep. Even though it may feel like it! 

Myth 2: A nightcap reduces stress 

While I totally get it, coming home from a long day or having a tough day, a drink at night feels like it reduces our stress levels. 

However, that is not necessarily true. Alcohol is a sedative, which gives the physical sensations of being relaxed. But, does not tackle the actual stress itself. Think of it like an illusion!

Don't believe me? Studies show that people who drink at night for stress actually had more stress the following day, more conflict, etc. So, that nightcap is a bandaid for your long-term stress issues.

Myth 3: Red wine is ALWAYS heart-healthy

Here is a classic case of MODERATION! Yes, red wine can be heart healthy given the antioxidant component. Though, there comes a point when the alcohol component outweighs the "heart-healthy" component... 

I'm sure you can understand, think about anything else you consume. if you consume too much of it, you will most likely experience side effects of sorts. Just like if you take too much Tylenol... So, keep your red wine consumption in moderation!

Myth 4: A glass or two of wine every night is considered moderate drinking

WRONG! Again with the moderation idea. Though, some people may believe that two glasses of wine a night is, indeed, practicing moderation. 

According to the top-dawgs of health and nutrition, the red wine daily dosage is 1 glass of wine a week for women and for men it is 2 glasses of wine a week. However, not to exceed 7 drinks in one week.

So, depending if you are a man or woman, it will depend if a 1 or 2 glasses a wine at night is moderate drinking. 

Myth 5: Wine before bed aids digestion

Historically, wine before bed was a phenomenon in European cultures and ancient Rome. For European culture wine after dinner is known to "settle the stomach".

The idea of "settling the stomach" comes more from their cultural way of eating meals. They eat meals slowly and over the course of hours. Therefore, the better digestion comes from the meals, independent from alcohol, studies show.

Myth 6: Wine helps you unwind naturally

As with the idea that "drinking at night relieves stress". While that may be true temporarily, it is far from being "natural". Natural ways to unwind are going for a walk, reading a book, or light stretching. 

Relying on another substance to relax you is not a natural approach to stress management. Though, the alcohol in wine actually lowers your body temperature which can give you that cozy feeling, like it's time for bed. 

Interesting fact, studies show that consuming alcohol AND having the exposure to cold temperatures can actually exasperate the drop in your body's temperature. When our body temperature decreases, we get more drowsy, it's our bodies way of getting ready for bed. 

Myth 7: Drinking wine is a harmless self-care ritual

Let's be honest here, alcohol is a drug! And we must treat it like it is a drug. That means over-dosing yourself with a glass of wine is NOT "self-care". That is self-loathing in disguise. 

Now, if you are drinking a glass of red wine in the bath tub with bubbles, a book, and spa things, then that is a harmless self-care ritual. Only if you are not having a glass of wine every night in the bathtub. Moderation is key! 

Myth 8: Only heavy drinking affects sleep quality

It's true, even a moderate wine drinker (one glass a night) can experience sleep effects. Though, heavy drinking might feel like you are passing out at night, it is one of the worst culprits of getting a bad nights sleep.

Drinking alcohol disturbs our brains natural rhythms and prevents our bodies from going into deep sleep. The ultimate driver of feeling rested and refreshed in the morning.

Myth 9: Wine makes you warm and cozy for sleep

Have you ever drank a sip of whiskey on the rocks? It warms you up from the inside out and feels like a Chai tea latte on a chilly autumn Sunday.

Wine can have that same warming sensation. Especially in the varietals with higher ABV (like Zinfandel). While, this bodily sensation is 100% accurate and can make you feel ready for sleep, it is totally misleading...

Here is what is really going on in your body:

• Alcohol widens your blood vessels. The influx of blood flow (especially to the skin) makes you feel flushed and warmer. A false sense of warmth!

This myth is mostly psychological, a dim-lit room, fuzzy blanket, and the relaxation ritual around drinking wine can make you feel warm and cozy. But, as we see, that is not what is actually going on in your body.

Myth 10: A small glass of wine at night is not habit-forming 

I have so been there, those nights that one, turned to two, turned to three, of having just 'ooonnnnee smallll' glass of wine! 

Let's remember that any one small thing can become habit forming. A review of 20 studies showed that health-related behaviors, when done consistently and with a clear and immediate reward, showed the largest effect for habit formation...

And, I don't know about you, but a glass of wine has a very clear and immediate reward!!

What actually helps you sleep better...

Don't worry, I was not about to hit you with all the bad news and leave you hanging. Here are the ways that can actually help you sleep better. These have transformed the way I get to sleep deep, heavy, and consistently.

Herbal Teas

My all-time favorite! One, because I love a nice hot cup of tea before bed. Two, because there are some AMAZING herbs that aid in sleep (without nasty side effects). Mix and match these, and a ton others, for the best mixed-herbal tea.

Some of the best sleep herbs:

• Chamomile
• Lavender
• Valerian
• Lemon balm

Proper Circadian Rhythm

I wake up at 5am everyday and in bed, usually, by 8:30pm. My sleep is dialed in to a T! However, it used to not be like that. 

And let me tell you, it was pure mania. So, learn from my experience and getting into a good circadian rhythm can help you fall asleep, stay asleep, and have better quality sleep!

A study was done that concluded, irregular sleep schedules were associated with "equivalent to traveling two to three time-zones westward" in terms of misalignment in your circadian rhythm...

Do you want to be traveling two or three time-zones all the time?!

Sunnyside app 

A psychology-based program that helps you drink less or quit entirely by tracking your drinking. So, if you are relying on your glass of wine at night to sleep, this could help you become more mindful on your drinking.

Get your drinking dialed in so you can sleep better! I realized (quickly) how mindfully drinking is really important for my overall health and well-being, which is 80% of my sleep... Not evening kidding! So, check out Sunnyside!

Exercise

Maybe a no-brainer! But, frequent exercise can improve your sleep quality AND so much more (like dopamine, seratonin, physical health, etc). 

Study shows that to improve your sleep, it is best to workout at least four times a week with those sessions lasting 30 minutes or longer for about 9-10 weeks. 

This post was all about the benefits of wine at night!