Why I Cut Back on Alcohol During Perimenopause—And How It Changed Everything
Anyone who knows me knows I used to enjoy a glass of wine—or let’s be honest, two or three—to unwind after a long day or to celebrate with friends. It was part of how I relaxed, marked special moments, or simply ended the day on a lighter note. But once I hit perimenopause, something shifted. What used to feel calming suddenly felt... off.
The same drinks that once melted the stress away started making me feel more anxious. I’d fall asleep quickly, only to bolt awake at 3 a.m. with a racing heart, drenched in sweat. Even just one glass of wine left me feeling bloated, irritable, overheated, and foggy the next day, with a headache that felt way out of proportion. My usual “wind-down” drink was now winding me up and taking me out of commission the next day.
I knew something had changed, and now I know I am not alone.
Perimenopause and Alcohol: What’s the Connection?
Even a single drink can trigger or worsen:
Hot flashes or night sweats
Poor sleep quality
Increased anxiety or mood swings
Digestive issues and bloating
Slower metabolism and stubborn weight gain
During perimenopause, estrogen and progesterone levels fluctuate unpredictably. Alcohol can disrupt the delicate balance even further by temporarily increasing circulating estrogen levels. This might sound helpful, but it actually creates more hormonal instability, intensifying symptoms like mood swings, breast tenderness, and bloating.
Additionally, the liver is responsible for metabolizing both hormones and alcohol. When alcohol is in your system, liver function prioritizes detoxing alcohol, which slows down the clearance of estrogen. This can lead to estrogen dominance and worsening symptoms like irritability, anxiety, and heavy periods.
Alcohol may help you fall asleep initially, but it disrupts REM sleep and causes early wake-ups, especially around 2–3 a.m., which many perimenopausal women are already prone to. This is due to alcohol increasing cortisol and interfering with melatonin production, both of which are essential for quality sleep.
Because alcohol affects neurotransmitters like GABA, serotonin, and dopamine, it can cause a short-term “feel-good” effect, followed by a rebound effect that leaves you feeling more anxious or down than before. This effect becomes more pronounced in perimenopause due to lower resilience to mood changes triggered by hormone shifts.
Alcohol is a vasodilator, meaning it widens blood vessels and increases blood flow to the skin, and this can trigger or worsen hot flashes and night sweats, especially red wine and sugary cocktails.
Alcohol raises blood sugar initially, then causes it to drop quickly, and this rollercoaster can worsen fatigue, moodiness, and cravings. Plus, alcohol is calorie-dense and slows metabolism, making weight management even harder during perimenopause, when metabolic changes are already occurring.
Why I Cut Back
I didn’t make a big declaration to quit. I didn’t count days or swear anything off. I just started paying attention. And what I noticed was simple, but powerful. When I drank less, I felt better. When I skipped the wine, I slept more deeply. When I leaned into how I wanted to feel, not what I was used to doing, I felt more like me again.
Cutting back wasn’t about punishment or deprivation. It was about reclaiming my energy, my mood, and my mornings. And the more I honored that, the easier it became to say “no thanks” without hesitation.
What I Gained:
Better sleep, no more 3 a.m. wakeups
More stable mood and fewer anxiety spikes
Clearer skin and reduced bloating
A deeper sense of control over my health
Non-Alcoholic Options That Still Feel Like a Treat
One of the biggest game-changers for me? Realizing that I didn’t have to give up the ritual of a good drink, just the alcohol itself. The market for non-alcoholic drinks has exploded, and there are some seriously good options out there that make cutting back feel indulgent, not restrictive.
Non-alcoholic wines like Fre, Noughty, Surely, Leitz, or Töst Rosé
NA Beers like Michelob Ultra Zero (my favorite), Corona Non-Alcoholic, Samuel Adams Just the Haze, Coors Edge
Mocktail mixers like Ghia, Kin Euphorics, or De Soi
These give me the same “unwind” moment, just without the heat, headache, and anxiety later.
Bottom Line…..
I still enjoy a regular glass of wine now and then. But I no longer rely on alcohol to relax, celebrate, or connect. And that shift has been freeing.
Cutting back has also helped me show up fully, both in my demanding role working in urgent care and while building my own hormone and wellness practice. I have more energy, clearer focus, and greater emotional resilience to handle long days and support the people counting on me.
If alcohol isn’t working for you the way it used to, especially during perimenopause or menopause, you’re not broken, it’s your body asking for something different. You’re allowed to listen. You’re allowed to pivot. You’re allowed to feel better.
Perimenopause is a season of change. And sometimes, changing your habits—even slightly—can help you feel more like you again.
