There was a time when unwinding with a glass of wine felt like the best way to relax after a long day. It was a ritual—something to look forward to. But somewhere along the way, that same glass of wine started feeling different. Sleep became more disrupted, hot flashes got more intense, and mornings felt sluggish instead of refreshed.
Giving up alcohol wasn’t something I planned on doing forever, but once I started, the changes were undeniable. Within a few days, my sleep improved. The night sweats that had me throwing off the covers multiple times a night? Almost gone. And I had energy—real, steady energy—not the kind that comes from caffeine or sugar but from actually feeling good in my body.
How Alcohol Exacerbates Menopause Symptoms
The connection between alcohol and menopause symptoms is well-documented, and once you understand the science, it makes sense why so many women feel better without it.
Hot Flashes and Night Sweats
Alcohol acts as a vasodilator, which means it widens blood vessels and increases body temperature. For women in menopause, who are already dealing with fluctuating hormones, this can be a recipe for intense hot flashes and night sweats. Research in the Journal of Clinical Endocrinology & Metabolism has shown that women who drink regularly experience more frequent and severe vasomotor symptoms than those who don’t. Cutting back—or cutting it out entirely—can lead to a noticeable reduction in these symptoms.
Better, More Restorative Sleep
At first, it might feel like alcohol helps with sleep. After all, it can make you drowsy. But studies from the Sleep Research Society show that even moderate drinking disrupts deep sleep, reducing REM cycles and causing more wake-ups during the night. Many women in menopause already struggle with sleep due to hormonal shifts, and alcohol only adds to the problem. When I stopped drinking, I finally woke up feeling refreshed—without the 3 AM wake-ups or the groggy, unshakeable exhaustion the next morning.
Mood Stability and Mental Clarity
Menopause can bring mood swings, irritability, and heightened anxiety. Alcohol, a depressant, can amplify these feelings over time by interfering with neurotransmitters like serotonin and GABA—both of which help regulate mood. A 2021 study in Menopause found that women who reduced alcohol intake reported better emotional stability and lower anxiety levels. Once I stopped drinking, I noticed a shift in my overall mood—I felt calmer, more even-keeled, and far less reactive to daily stressors.
Weight Management and Energy Levels
As metabolism slows down in menopause, weight management can feel more challenging than ever. Alcohol is high in empty calories—about 7 per gram—and also triggers cravings for salty, fatty foods. It can quietly add to weight gain and make it harder to maintain muscle tone. Letting go of alcohol made it easier to make healthier food choices, and I found myself feeling lighter and more energized, without the constant cycle of sugar spikes and crashes.
Stronger Bones, Healthier Skin
With estrogen levels dropping, menopause is already a time when bone health becomes a concern. Research from the National Institutes of Health shows that alcohol interferes with calcium absorption and weakens bone remodeling, increasing the risk of osteoporosis. On top of that, alcohol dehydrates the body, worsening skin dryness—something many women already deal with in menopause. Once I stopped drinking, my skin looked healthier, and the dryness that had been creeping in—both on my face and elsewhere—started to ease.
Finding Joy in Alcohol-Free Living
At first, giving up alcohol felt like I was losing something. But after a few weeks, it started to feel like I had gained so much more—better sleep, more energy, and a body that felt more balanced. It was a shift, not just physically but mentally, too.
It also helped to have good alternatives. I still love the ritual of making a delicious drink, but now it’s a protein-rich mocktail, something that actually nourishes my body instead of draining it. If you're thinking about trying this shift yourself, I highly recommend checking out some of the mocktail recipes we’ve put together—because giving up alcohol doesn’t mean giving up fun, flavor, or feeling amazing.
If you’re curious, just try it for a few days. Pay attention to how you feel. Sometimes, the best changes start with a small experiment—and this one might just be a game-changer.
We have amazing mocktail recipes here for you to explore and enjoy!