Giving Up Alcohol Can Help Protect Memory and Improve Sleep Quality

Reducing or stopping alcohol consumption can help protect brain health, from improving memory to enhancing sleep quality.

A number of studies have also found that alcohol consumption is associated with an increased risk of cognitive impairment and dementia.

Nutritionist Ana Reisdorf, M.S., RD, told EatingWell that alcohol can disrupt communication between brain cells, affect judgement and hinder the formation of memories.

Regular alcohol consumption can also affect memory, even when a person is not intoxicated.

A review of 16 studies found that adults with alcohol use disorder experienced improvements in memory, attention, executive function and perception after abstaining from alcohol for six to 12 months.

As well as affecting memory, alcohol can disrupt sleep quality. Although alcoholic drinks may sometimes help a person fall asleep more quickly, sleep can become fragmented, making them more likely to wake during the night.

Alcohol also disrupts REM (rapid eye movement) sleep, a stage that plays a role in memory formation, cognitive function and emotional regulation. Some studies suggest that as little as two standard drinks can interfere with this phase.

Recent research on dementia risk has also challenged the belief that drinking small amounts of alcohol can protect the brain. An analysis of genetic data from around 2.4 million people found that dementia risk increased with alcohol consumption, with no level of intake shown to be protective.

Nevertheless, research findings on low-level alcohol consumption remain mixed. Associations found in observational studies do not necessarily demonstrate cause and effect.

Reducing alcohol consumption may be one way to protect long-term brain health. However, people who regularly drink heavily should consult a health professional before stopping, as abrupt withdrawal can trigger dangerous symptoms.