Alcohol, Sleep, and Longevity: The Truth

Summary

Walker addresses the 'J-curve' myth of alcohol and health, explaining why even moderate alcohol consumption impairs sleep quality, suppresses REM sleep, and accelerates biological aging. He covers the Mendelian randomisation data showing no safe level of alcohol for health.

Key Takeaways

• 1

  Alcohol is a REM sleep suppressant — even 1–2 drinks reduce REM sleep by 20–25%

• 2

  The 'deep sleep' induced by alcohol is actually sedation, not restorative sleep

• 3

  Mendelian randomisation studies (Millwood et al. Lancet 2019) show no safe level of alcohol for cancer risk

• 4

  Alcohol increases cortisol and adrenaline during the second half of the night, causing fragmented sleep

• 5

  The J-curve association between moderate alcohol and cardiovascular health is largely a confounding artefact

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