Limit Alcohol

According to most health guidelines, moderate drinking is defined as up to 1 drink per day for women and up to 2 drinks per day for men. A standard drink contains about 14 grams of pure alcohol (equivalent to 12 oz beer, 5 oz wine, or 1.5 oz spirits).

Even occasional binge drinking (4+ drinks for women, 5+ drinks for men in about 2 hours) can increase immediate risks like accidents and injuries. The cumulative health risks increase with frequency and amount of consumption over time.

While alcohol may help you fall asleep initially, it disrupts the later stages of sleep, particularly REM sleep. This leads to poorer sleep quality, reduced cognitive function the next day, and can contribute to sleep disorders over time.

Effective strategies include setting specific limits, alternating alcoholic drinks with water, eating before drinking, avoiding triggers, finding alternative social activities, and practicing mindful drinking by paying attention to how alcohol affects you.