RECOMMENDATION:
No (or very few) alcoholic drinks.
WHAT:
This habit is about reducing your alcohol intake for better overall health and enhanced sleep quality.
WHY:
This may come as a surprise, but drinking alcohol in the evening can actually DECREASE the quality of your sleep.
Seriously.
Yes, we know that many people find that alcohol helps them feel relaxed and even sleepy. Plus, if you drink too much then it completely knocks you out…
BUT… drinking alcohol (like caffeine) can actually interfere with your body’s ability to go into deep and restorative sleep.
So even though drinking alcohol may help you feel more relaxed and fall asleep quicker, you won’t get any of that really good quality deep sleep that you need to wake up and feel amazing the next morning.
This is why it’s important to distinguish between “relaxation” and “restoration”. They aren’t the same thing. Alcohol might relax you, but it won’t give you that restorative night of sleep that you’re looking for.
For most people, it’s OK to have a bit of alcohol from time-to-time, it does have other social health benefits, but it’s worth being mindful that every time you say “yes” to alcohol you might be saying “no” to a really good night of sleep.
HOW:
Start your journey of reducing alcohol by setting clear boundaries around when and how much you’ll drink.
A good place to start is to rule out drinking alone at home. Rather, save it for meaningful social occasions.
Another good next step is to avoid having alcohol as the main “go-to” drink with dinner. Instead, see if you can swap in other non-alcoholic drinks or at least start off with a large glass of water before opening that bottle of wine.
Finally, challenge yourself to have a few zero-alcohol weeks each month and watch your habit of drinking alcohol vanish to the point where drinking alcohol is a nice treat for special occasions rather than a daily occurrence.
TIPS:
✅ Gradual Reduction: If you’re a regular drinker, start by cutting back slowly. Reduce your intake by one drink a week, and gradually go from there.
✅ Mindful Drinking: If you do decide to indulge, really savor the drink. Note the flavors, the texture, the sensation. This can make you more conscious of how much you’re consuming and potentially reduce the quantity.
✅ Environment Tweaks: If wine glasses or beer mugs trigger the desire, replace them with your favorite non-alcoholic drink vessels.
✅ Social Support: Engage with friends or family members on this journey. Having a ‘drink less’ buddy can provide motivation and accountability.
✅ Embrace Alternatives: Explore the world of non-alcoholic drinks. There’s an increasing array of tasty options out there, from non-alcoholic wines to inventive mocktails.
