Many of us assume that moderate drinking is “OK.” In reality, the way alcohol works in the body tells a different story, especially when it comes to sleep architecture and long-term brain health.
So what does this actually do to sleep architecture and long-term brain health?
Sleep
Alcohol initially increases adenosine, the neurotransmitter which promotes the homeostatic drive to sleep which is why people feel sleepy when drinking. This surge wears off quickly, which means early awakenings. Alcohol suppresses REM sleep associated with synaptic pruning, memory consolidation and emotional regulation.
The result? Impaired learning, reduced emotional resilience, high cortisol on waking, poorer glymphatic clearance. The brain is less able to recover overnight.
Ageing brain
Chronic exposure to ethanol increases neuroinflammation through microglial activation and elevated cytokines such as IL-6 and TNF-α. These pathways contribute to neuronal damage and have been linked to the aggregation of amyloid-β and hyperphosphorylated tau; familiar hallmarks of neurodegenerative disease.
Neuroimaging studies show that even “social” drinking correlates with reduced grey-matter volume in the hippocampus & prefrontal cortex, areas central to memory.
Repeated intake depletes B-vitamins, alters thiamine metabolism and reduces NAD⁺ availability impairing mitochondrial function and neuronal repair.
A Better Way to Drink
For those seeking a more considered alternative to alcohol, these two mocktail recipes blend refined flavours with supplements that support your wellbeing.
Turmeric Juice Fizz with Fushi Turmeric Juice
How to make
Mix 1 tsp curcumin supplement with 100 ml fresh organic apple juice. Add sparkling water to top, finish with a squeeze of fresh lime juice, and serve over ice.
Why it works
Curcumin supports the activation of Nrf2, helping the body upregulate its own antioxidant enzymes, including SOD and catalase. The result is a more resilient defence against oxidative stress - making this a considered, functional alternative during celebratory moments.
Resveratrol Pomegranate Cooler with Youth & Earth Liposomal Resveratrol
How to make
Mix ½ teaspoon resveratrol supplement with 100 ml pure pomegranate juice and a splash of fresh lime. Serve over ice and finish with mint.
Why it works
Resveratrol supports the SIRT1 pathway, encouraging mitochondrial renewal and cellular defence. Pomegranate’s natural polyphenols add an extra layer of cardiovascular support - while choosing this alcohol-free alternative helps protect sleep cycles, synaptic resilience, and long-term brain structure.