A doctor has revealed the time you should stop drinking in the evening if you’re hoping to get a good night of sleep. If you don’t want to lose out on your 40 winks, experts say you should avoid sipping on alcohol after this time.

You might be heading out for a glass of wine or a cocktail after dinner, but Dr Victoria Hayes, a GP specialising in sleep health, says you should reconsider. But not only this, even if you’re in the house, a single drink could disrupt your bedtime.

Dr Hayes says sipping after 7pm could quietly sabotage your sleep and wellbeing.

Even a single drink too close to bedtime can disrupt your body’s ability to recover, rest, and reset, she says.

You might fall asleep faster after a drink but according to Dr Hayes, that’s exactly the problem. 

“Alcohol blocks REM sleep—the deep, restorative part of the sleep cycle your brain relies on for memory, mood and processing,” she says.

While alcohol initially acts as a sedative, it wears off later in the night, causing fragmented sleep, elevated heart rate, and shallow rest. 

You’re more likely to wake during the early hours, feel unrefreshed, and experience next-day grogginess or anxiety.

The effect is most pronounced when alcohol is consumed in the three-hour window before bed.

Drinking can reduce REM sleep, especially in the second half of the night and it can raise resting heart rate during sleep. Not only this but it worsens snoring and sleep apnoea symptoms.

Dr Hayes advises stopping alcohol intake by 7 or 8pm, depending on your usual bedtime. “Give your body enough time to metabolise it before you sleep,” she explains. “That’s the best way to enjoy a drink without compromising your recovery.”

Mobile cocktail experts Spin and Shake, who serve drinks at weddings, corporate parties and lifestyle events, say more guests are now asking for low-sugar, low-alcohol options, especially in the evenings.

Dr Hayes is clear: “If you’re going to drink, do it earlier, and choose something your body can handle. Otherwise, you’re trading one hour of relaxation for a night of poor recovery.”

A simple change in timing and choice could be the best health upgrade you make this summer.