Alcohol can significantly disrupt sleep quality, particularly REM sleep which is crucial for learning and problem-solving. It has a dual negative impact on recovery by both increasing inflammation and reducing sleep quality. While alcohol may increase total sleep time, the restorative quality of sleep is poor, leading to fatigue even after extended rest. The section recommends stopping alcohol consumption at least 3 hours before bedtime, with longer gaps being better. It emphasizes avoiding alcohol during surgical recovery, but if drinking occurs, maintaining a minimum 3-hour gap before sleep.