Sleep quality matters more than sleep duration. Dr. Kristen Holmes reveals how everyday habits—alcohol, caffeine, circadian misalignment—quietly sabotage recovery without you noticing. One glass of wine reduces melatonin by 20%; three glasses cut sleep quality by 40%. Even casual drinkers see clinically significant declines in heart rate variability. Learn which non-negotiable behaviors actually restore your body and mind. Even one alcoholic drink produces clinically significant reductions in heart rate variability and recovery markers; the relationship is linear—more drinks equals more damage to sleep quality.