A nightcap might feel relaxing, but it can silently worsen your sleep health in serious ways. For those with sleep apnea — diagnosed or undiagnosed — alcohol before bed is a risky mix.

Here’s what happens when you combine the two:

• Airway muscles relax too much, leading to more frequent breathing interruptions

• REM sleep gets delayed, disrupting the most restorative part of your sleep cycle

• Oxygen levels drop further, intensifying the severity of apnea events

• Sleep becomes less restful, even if you're in bed longer

• Snoring gets louder, breathing gets harder, increasing choking episodes

If you suspect sleep apnea or are already diagnosed, avoiding alcohol 3–4 hours before bed can make a noticeable difference.
Better choices at night lead to healthier days.