Sleep apnea is a disorder in which breathing repeatedly stops during sleep. These pauses in breathing can last just a few seconds or extend over half a minute. They cause a sudden drop in blood oxygen levels and force the body into micro-arousals. Those affected usually do not notice these awakenings but feel exhausted, irritable, and unfocused the next day.
The most common form is obstructive sleep apnea. In this condition, the upper airway narrows during sleep because the surrounding muscles relax. This is exactly where alcohol comes into play.
Alcohol has a sedative effect on the central nervous system and relaxes the muscles in the throat more than usual. The tongue and soft tissues are more likely to fall backward, narrowing the airway and potentially causing it to collapse completely. This results in more frequent and longer breathing pauses. People who already have mild or early-stage sleep apnea often experience a significant worsening with alcohol. Many report louder snoring, dry mouth, and feeling unrefreshed in the morning even after just a few drinks.
Alcohol also disrupts sleep stages. Deep sleep is shortened, and REM sleep becomes more restless. The body becomes more sensitive to disturbances and has fewer reserves to compensate for breathing pauses. At the same time, breathing regulation in the brain becomes slower. As a result, oxygen saturation drops more sharply with each apnea, and the heart rate rises more strongly. Over time, this places considerable strain on the heart and circulatory system.
Alcohol relaxes the throat muscles and impairs breathing control during sleep. This leads to more frequent and longer breathing pauses. Even a few alcohol-free nights can significantly improve sleep quality.
Breathing patterns also change after waking. Some people reflexively breathe faster after each apnea, which in turn releases stress hormones. Overall, this creates a vicious cycle of nighttime strain and daytime fatigue that is easily overlooked—especially since alcohol further dampens memory of a restless night.
Typical signs of alcohol-aggravated sleep apnea include loud snoring, nighttime breathing pauses, morning headaches, difficulty concentrating, irritability, and a strong craving for coffee or sugar. High blood pressure, heart rhythm disturbances, and excessive daytime sleepiness are also common consequences.
The good news: Many people notice a clear improvement after just a few alcohol-free days. The throat remains more stable, breathing pauses become less frequent and shorter, and sleep feels more restorative. Those with diagnosed sleep apnea additionally benefit from using their therapy—such as a CPAP mask—without the interfering effects of alcohol.
If you want to find out whether alcohol is worsening your breathing during sleep, a two-week period of abstinence is often sufficient. During this time, sleep quality, daytime performance, and overall well-being usually improve noticeably. For many, this is the first clear indication that not only their sleep, but their general health, has been noticeably suffering from alcohol.
Why does alcohol worsen existing sleep apnea?
Alcohol relaxes the muscles in the throat and dampens breathing control in the brain. This makes the airway more likely to narrow, resulting in more frequent and longer breathing pauses.
Can alcohol cause sleep apnea in the first place?
Yes. In some people, alcohol causes a previously only slightly narrowed airway to collapse completely. This can trigger apneas that would not occur without alcohol.
Why do I sleep worse after drinking alcohol even though I fall asleep faster?
Alcohol shortens deep sleep and makes REM sleep unstable. The overall sleep structure becomes fragmented, and the body reacts more sensitively to breathing disturbances.
Does sleep apnea improve if I stop drinking alcohol?
In many cases, yes. Even a few alcohol-free nights help keep the throat more stable and reduce the number of breathing pauses. However, in severe sleep apnea, abstinence alone does not replace proper treatment.
How can I test whether alcohol is worsening my sleep apnea?
The simplest method is a two-week period without alcohol. Most people notice significantly better sleep quality, more energy, and fewer morning symptoms during this time.
Bernd Guzek, MD, PhD #
Physician, author & co-founder of Bye-Bye-Booze
Specialized in biochemical mechanisms of addiction and brain metabolism.
