Final answer:
Alcohol disrupts REM sleep, leading to frequent awakenings and a reduction in sleep quality rather than helping one to sleep. The myth that alcohol helps you sleep is thus untrue as it worsens sleep disorders and impairs cognitive function.
Step-by-step explanation:
The belief that alcohol helps you sleep is indeed a myth. While it may initially induce feelings of sedation and help a person fall asleep, alcohol has been shown to disrupt the restorative stage of sleep known as REM sleep. This disruption can lead to frequent awakenings, hence reducing sleep quality. In addition, alcohol is a diuretic, causing the body to lose water through increased urination, which can further disrupt sleep.
Spending less waking time in bed can help with insomnia because it strengthens the mental association between bed and sleep. Engaging in other activities, especially those that are stimulating or stress-inducing, can make it more difficult to fall asleep when bedtime rolls around.
Overall, alcohol consumption before bedtime, rather than aiding in sleep, actually interrupts the sleep cycle and can exacerbate sleep disorders, leading to a less restful night's sleep and potential cognitive impairment during daytime hours. To promote better sleep, it is advisable to avoid alcohol along with other stimulants such as caffeine and nicotine before bed.