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Get Better Sleep by Cutting Back on Alcohol

You toss and turn. One leg in, one leg out. The next thing you know, your alarm rings. Sounds familiar? Drinking right before bed has been so deeply ingrained in our culture that it has even attained its own title: The nightcap. If you're relying on nightcaps to get better sleep, there's a better way to go about your night! Sunnyside will help you evaluate and redirect your drinking habits to achieve better-quality snoozes at night!

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How does alcohol affect sleep?

Having alcohol before bed can lead to poorer sleep, especially in the second half of the night. You may notice a reduction in sleep quality and duration and more sleep disturbances if you drink before bed. Alcohol can disrupt sleep quality and architecture by throwing off the normal cycle of deep sleep and light sleep you go through each night. There is a high chance that alcohol will suppress rapid eye movement, also known as REM sleep. During the REM stage, most of the dreaming happens, which is thought to be restorative. Even if you venture into dreamland, suppression of REM sleep can lead to drowsiness, irritability, and poor concentration the next day.

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Does drinking alcohol help you sleep?

Yes—but only temporarily. Alcohol's immediate effects are sedative and calming, sending you into dreamland quicker. You may even experience quality sleep for the first half of the night. And this beckons people to use alcohol as a sleeping aid. However, any sedative effects can wear off rather rapidly, and there's where trouble kicks in. Your brain goes into overdrive, making it challenging to get quality sleep—not to mention you'll need more toilet breaks during the night! Those who use alcohol to self-medicate for sleeping problems may land themselves in a vicious cycle of disrupted sleep, followed by heavier drinking. Also, be wary about nursing daytime fogginess with stimulants like coffee. Some people have alcohol before bed to negate the effects of stimulants but end up with poorer sleep at night. This drives them to rely on stimulants the following day, and the cycle repeats itself.

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How many hours should I stop drinking before bed?

It's best to avoid drinking alcohol at least three to four hours before bed. Even though alcohol may make it easier to fall asleep at night, it hampers your sleep quality. If need be, try to enjoy a glass of wine with dinner instead of downing it before bed. The question is, will a wee bit of alcohol before bed still wreak havoc on the body's sleep cycle? Unfortunately, it is possible. The more you drink, the higher your risk of experiencing insomnia or disrupted sleep during the night. But even a little alcohol before bed can throw off a person's sleep at night.

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How can drink tracking help me get better sleep?

By tracking your drinking patterns, you'll get a better idea of how much you drink and when you drink. Both these factors can determine the quality of sleep you get at night. It's easy to get carried away when you're having fun; we totally understand that. There's where a drink tracking app like Sunnyside can help you better evaluate and monitor your drinking. It's the perfect accountability partner that will let you know if you're having one too many drinks too close to bedtime!

How can Sunnyside help me get better sleep?

Sunnyside helps you track and evaluate your drinking habits. You'll receive personalized weekly action plans that fit your preferences and lifestyle. These can also be tailored to help you catch more quality ZZZs at night. Plus, you can allocate a certain number of 'dry days,' where you'll avoid drinking. And committing to dry days each week allows you to get more restful sleep. We'll help you achieve better snoozes at night in a supportive and 100% judgment-free environment.

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Set your high-level goals

Tell us a little about yourself and your goals so we can personalize your experience. This is a judgment-free zone.

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Commit to a weekly plan

Every week we’ll give you a recommended drink plan for the week ahead to help you reach your goals, which you can adjust.

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Track your drinks

Via a simple text-message interface, we’ll remind you to track your drinks every day, and provide nudges to stack on target.

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Get daily motivation & tips

Our upbeat and positive eduation, motivation, tips, and tricks will keep you on track every day of the week.

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Text real coaches

Our real human coaches are available for you, no matter what you need. Text them for help or a nudge at any time.

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Measure your progress

See how your new habits add up to better sleep, money saved, and an improved diet in your web dashboard.

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Why People Are Saying Sunnyside Helps With Improved Sleep

You’re joining a community of members who have been through exactly what you’re going through and have achieved amazing results. Here’s what some of them have said about using Sunnyside to nurture healthier drinking habits and improve their sleep quality.

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These guys are not trying to change you, just your drinking habits.

When I first started I was a bit leery about the whole thing. I am 70 years old and retired and didn’t think that I needed someone to tell me how much to drink. So I took the 15 day free trial and found out that it really helped me control my drinking. These guys are not trying to change you, just your drinking habits, which has help me a lot. Sometimes I would drink just to drink and that came to a stop. I still do what I want to do, I'm just doing it differently and it really working well for me. - Rene

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The transition was easy

Over the last two years I became a bit of a heavy drinker. After 84 days with Sunnyside, I'm now a moderate drinker, on my way to becoming a social drinking. The transition was easier than I thought. -Ted

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I cannot believe it actually worked.

I've been trying to cut back on my drinking for years and this is the only way I've actually done it. I'm so extremely happy with just the mindfulness that it has provided me. It's not judgy. It doesn't make you quit immediately. It is just a way to cut back and be mindful of your drinking and I really appreciate it. It's honestly transformed my life. -Stefani

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Simple & sustainable

I love this program - it’s simple and supportive. I feel like I’m on my way to making some lasting changes without ever feeling shamed. Also the coaches are real & respond personally (not just bots). -Lucy

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Get A More Restful Sleep By Cutting Back On Alcohol

Sunnyside members see big results in their first 30 days, and it only gets better from there. Start with your 15-day free trial, then stick with it if it’s right for you.

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Improve Health & Wellness

Feel your best, inside and out.

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Sleep more restfully

Enjoy more restful sleep and brighter mornings.

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Improve your diet

Every month you'll be cutting out unnecessary calories.

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Gain more energy

Greet the day with increased energy and focus.

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Save money

Save real cash every month by spending less on alcohol.

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Judgment-free support

We support you on your journey, despite any ups and downs.

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Join the #1 community of mindful drinkers

The Mindful Drinkers is a group for people who want to cut back on their drinking. The group is a judgment-free zone grounded in positivity. The community aims to cultivate a sense of connection for those who prefer mindfulness over the traditional “all-or-nothing” approach. You’re invited to share your story about how you integrate mindful drinking into your daily life, offer encouragement, and ask questions.

Why use Sunnyside?

Every Sunnyside membership includes all the features below, plus a free 15-day trial to make sure it’s right for you.

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Drink tracking

Sunnyside gives you simple, accurate tools to track your drinks that you’ll actually love to use.

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Weekly planning

Every Sunday we’ll share your plan for the week ahead that you can adjust and customize as needed.

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On-demand coaching

We have real human coaches available for when you need a nudge or a bit of motivation. But only if you need it.

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Daily motivation

We’ll share advice, education and motivation on a daily basis to keep you on track with your goals.

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Insights & analytics

Drinks cut, money saved, improved sleep... we’ll help you measure success in the terms that matter to you.

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Science-backed techniques

Sunnyside is easy and simple to use, but is backed by proven habit change techniques reviewed by our advisors.

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Trusted by Experts

Sunnyside utilizes proven behavior-change techniques to help you reach your goals, and it’s all reviewed by our team of experts.

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Dr. Hrishikesh Belani

Associate Medical Director of the South Los Angeles Health Center Group

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Kate Bonham

MS, LPCC, LADC - Mental Health and Chemical Health Specialist

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Nir Eyal

Habit expert, author of Hooked and Indistractable

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Adi Jaffe

Mental health & addiction expert, Author of The Abstinence Myth

"As a doctor, I've seen firsthand the difference that a better relationship with alcohol can make in a person's overall health outcomes, which is why I recommend Sunnyside to my patients."

Dr. Hrishikesh Belani

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Frequently asked questions

Our goal is to be transparent and honest with you about Sunnyside. It’s in our DNA. Here are a couple common questions, but please email us if you have more.

Can Sunnyside help me improve my sleep by reducing alcohol?

Sunnyside helps you build healthier habits that last a lifetime. Whether you wish to cut back on alcohol before bed or have a ‘dry day’ each week, you’ll commit to a customized weekly plan that suits your lifestyle and goals. A Sunnyside subscription starts at $8.75/mo, less than the cost of two drinks. Everyone starts with a 15-day free trial to test it out. And we’re nice about refunds if it’s truly not right for you.

What are the benefits of using Sunnyside to improve your sleep quality?

Sunnyside empowers members to nurture healthier drinking habits. We’ll equip you with the tools and support you need to be intentional with your drinking decisions. We employ proven habit-change techniques like pre-commitment, conscious interference, and belief and positivity to help you practice better drinking habits. Our methods are reviewed by habit-change and alcohol-use experts.

Is Sunnyside a free alcohol tracking app?

We believe that everyone who drinks can benefit from more mindfulness and healthier habits. You can join Sunnyside no matter what your starting point is, and we’ll help you hit your goals, even if it means stopping drinking entirely. Sunnyside offers a 15-day free trial, and you can cancel at any time.

Is my data secure?

We take data privacy and security very seriously. We never sell your information or use your drinking data for marketing tactics. Review our Privacy Policy.

Do I have to talk to a coach?

Definitely not. Talking to a coach is completely optional. You can take advantage of the planning, tracking, behavior change, analytics, and amazing results without ever talking to anyone.

Who uses Sunnyside?

The Sunnyside community is made of thousands of people who enjoy drinking but want to create more mindfulness around their consumption, whether it’s to cut back or stop entirely. We’re moms, dads, professionals, students, and everyone in between.

Can an app help me get better sleep at night?

You’ll receive accountability messages, tips, and tricks that help you redirect your drinking so you get better sleep at night. You’ll also have access to real-life coaches who can give you tailored advice on improving your sleep quality. Ultimately, Sunnyside supports you in achieving all your goals—whether it’s to get better sleep at night, save money, or avoid unnecessary calories.

Is it easy to practice healthier drinking with the help of an app?

Changing your habits is never easy, but very possible. Sunnyside is a supportive accountability partner on the go that offers motivation, tips, tricks, and actionable plans to help you foster healthier drinking habits. It will take time and commitment, but we’ll support you through the ups and downs.  

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