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Why Alcohol Before Bed Makes Sleep Apnea Worse

July 7, 2025

For many Australians, winding down with a drink after a long day at work feels like a harmless habit. But if you’re one of the 1 in 5 adults living with obstructive sleep apnea (OSA)—or even if you haven’t been diagnosed yet—alcohol before bed could be quietly making your sleep (and your health) much worse.1

OSA occurs when the muscles around your throat relax too much during sleep, causing the airway to collapse and interrupt breathing repeatedly through the night. These pauses can reduce oxygen levels, fragment your sleep, and over time, increase the risk of serious conditions like high blood pressure, heart disease, stroke, and daytime fatigue that can lead to dangerous outcomes—like drowsy driving on the way to work.2

Alcohol adds fuel to the fire. Research shows that people who drink alcohol have a 25% higher risk of having sleep apnea compared to those who don’t—or drink much less.3 But the story doesn’t stop there: alcohol makes the condition more severe in those who already have it.4

So how exactly does alcohol before bed worsen sleep apnea?

1. It relaxes your airway too much.
Alcohol is a muscle relaxant. While that might sound helpful, it’s not when it comes to the soft tissues in your throat. After drinking, these muscles are more likely to collapse into the airway, leading to more frequent and longer-lasting breathing disruptions.4

2. It makes it harder to wake up.
Normally, your brain briefly wakes you up when oxygen levels drop. But alcohol raises the arousal threshold, meaning your body doesn’t react as quickly to breathing problems.4 That leads to longer apneas, deeper oxygen drops, and more strain on your heart.4

3. It causes nasal congestion.
Alcohol can inflame and swell the blood vessels in your nose, leading to congestion.4 This forces you to breathe through your mouth, increasing the chance of airway collapse and worsening your AHI (apnea-hypopnea index—the number of breathing disturbances per hour of sleep).4

4. The timing and amount matter.
Drinking closer to bedtime is particularly problematic. Blood alcohol levels are highest in the first half of the night, which is also when REM sleep—a stage where apneas tend to be more severe—is most active.4 Even 2–3 drinks in the evening can significantly worsen OSA symptoms.4

5. Age and weight compound the issue.
As we get older, alcohol’s effects become more pronounced.4 Combined with the fact that alcohol can contribute to weight gain—another major risk factor for OSA—it’s a double whammy.4

If you’re waking up tired, snoring loudly, or experiencing brain fog during the day, it’s worth questioning whether evening drinks might be part of the problem.

The good news? OSA is highly treatable, and lifestyle changes like cutting back on alcohol—especially before bed—can make a big difference. CPAP therapy, a bedside device which gently blows air through a mask to keep your airway open, is highly effective when used consistently, and getting diagnosed could be the first step toward dramatically improving your sleep and daytime energy.5

If you’ve noticed signs of poor sleep, loud snoring, or waking up unrefreshed—even after a full night—speak to your doctor. A simple at-home sleep study could provide the answers you need.

How Sove CPAP Clinic Can Help

Founded in 2008, Sove CPAP Clinic has grown to become a leading provider of respiratory and sleep services and products in Australia, with over 60 clinics nationwide. Our comprehensive clinical team includes Respiratory & Sleep Specialists, Sleep Technologists, and CPAP Consultants, ensuring that you receive comprehensive and personalised care. All medical procedures, including sleep studies and lung function testing, are bulk billed to all Australians, with minimal wait time.

If you would like to speak to a Respiratory & Sleep Physician, book a bulk-billed sleep study, or seek advice for your sleep apnea, you can reach us at 1300 76 29 39 or info@thecpapclinic.com.au.

ALWAYS FOLLOW THE DIRECTIONS FOR USE. CPAP is used for Obstructive Sleep Apnea treatment. When considering whether a sleep study or CPAP is right for you, speak to your doctor. Medicare criteria and T&Cs apply.

References

  1. “OSA - Prevalence.” www.sleepprimarycareresources.org.au, www.sleepprimarycareresources.org.au/osa/epidemiology.
  2. AHA. “What You Need to Know about How Sleep Apnea Affects Your Heart.” www.heart.org, 26 June 2023, www.heart.org/en/health-topics/sleep-disorders/sleep-apnea-and-heart-disease-stroke.
  3. Simou, Evangelia, et al. “Alcohol and the Risk of Sleep Apnoea: A Systematic Review and Meta-Analysis.” Sleep Medicine, vol. 42, Feb. 2018, pp. 38–46, https://doi.org/10.1016/j.sleep.2017.12.005.
  4. “The Link between Alcohol and Sleep Apnea.” Sleep Foundation, 16 Nov. 2022, www.sleepfoundation.org/sleep-apnea/alcohol-and-sleep-apnea.
  5. McCrimmon, Katie Kerwin, and UCHealth. “Overnight Cure for Poor Sleep: The Benefits of CPAP.” UCHealth Today, 2 June 2020, www.uchealth.org/today/benefits-of-cpap-for-sleep-apnea/.