You probably know the risks of drinking caffeine in the afternoon, but that glass of wine can also disrupt your sleep. "Alcohol does nothing positive for sleep. It is very important for individuals not to confuse sedation with sleep," Dr. Winter explained. "Alcohol can reduce the deep sleep we get at night and dramatically suppress REM sleep," the dream phase considered to be the most restorative stage of sleep. "Alcohol is also a diuretic," he continued, meaning it can cause you to use the bathroom during the night. And even beyond that, "it increases sleep fragmentation and wake time during the night."