Skip alcohol in the evening, especially in the 4–8 hours before sleep, and ideally avoid using it as a nightcap or sleep aid. Alcohol may make you feel drowsy, but it fragments sleep and suppresses REM and slow-wave sleep, leading to poorer sleep architecture and lower-quality rest.
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“A couple of things that we know reduce glymphatic clearance are alcohol intake in the day and night before, which reduces REM sleep, which reduces glymphatic clearance.”
huberman · Improve Your Lymphatic System for Overall Health & Appearance · Oct 27, 2025 · 1:15:56 · open ↗