Have you noticed that just a couple of glasses of your favourite drink seem to hit harder than they used to? Or that the next morning feels like a full-blown hangover—even when you didn’t drink much? If you’re dealing with stubborn weight gain, restless sleep, or unpredictable mood swings during perimenopause or menopause, it’s worth asking whether alcohol is helping—or quietly making things harder. The truth is, alcohol and menopause often don’t mix the same way they used to. Hormonal changes can alter how your body processes alcohol, which is why it may suddenly feel stronger or affect your sleep and mood differently.

In this blog, we’ll unpack how alcohol interacts with your body during menopause. We’ll explore the links to weight, sleep, and menopause symptoms, and share practical strategies if you’re curious about cutting back—without giving up what you enjoy.

 

Why Alcohol Affects You Differently During Menopause

You might find alcohol hits harder now than it used to—and that’s not your imagination. Menopause brings hormonal and metabolic changes that alter how your body processes alcohol.

When you drink, alcohol is quickly absorbed through the gut and into your bloodstream. It circulates through your organs—including your brain—before being broken down by your liver.

As we age, we typically have less muscle, more body fat, and reduced body water which means the alcohol is less diluted and we have higher blood alcohol levels. In addition liver enzyme activity may also slow down, making it harder to process alcohol efficiently. These natural shifts mean alcohol can stay in your system longer and feel more intense, even if your drinking habits haven’t changed.

The result? Even small amounts can affect you more noticeably than before.

 

 

Alcohol and Menopause Weight Gain: What’s the Link?

Many women notice that weight creeps up during menopause—even without big changes to food or exercise. Alcohol can quietly add to that challenge. For a deeper look at how hormonal changes influence body composition, read our article on why we gain weight and change shape during menopause

Many women ask: Will I lose more weight if I stop drinking alcohol in menopause?

The answer? Possibly—though it’s not always simple.

Weight changes during menopause are often influenced by many things including hormonal shifts, sleep disruption, lifestyle habits, and ageing. But alcohol can quietly amplify those effects in several ways:

 

1. Alcohol May Trigger Cravings

Alcohol lowers our inhibitions and makes food more rewarding. After a drink or two, it’s easier to overeat—especially salty or sugary snacks.

2. Empty Calories Add Up

Alcohol is concentrated in calories (around 7 calories per gram), doesn’t offer any nutritional benefits and doesn’t fill you up. A glass of wine or beer can add 130–200+ calories and sugary mixers or cocktails can increase that significantly.

3. Alcohol Slows Down Fat Burning

Because your body can’t store alcohol, it processes it right away—essentially putting fat-burning on hold. If you’re drinking regularly, this can quietly work against your efforts to maintain or lose weight—even if your diet and exercise haven’t changed much.

4. Alcohol Disrupts Sleep—and Poor Sleep Affects Weight

There’s a strong link between poor sleep and weight gain as it leads to insulin resistance, increased hunger hormones, and cravings for high-calorie foods.

 

Alcohol and Sleep During Menopause: Why You’re Waking at 3 a.m.

If you find yourself waking in the early hours after a couple of drinks, you’re not alone. Alcohol may help you fall asleep—but it reduces sleep quality.

Alcohol can help you fall asleep faster because its a sedative—but it disrupts deep, restorative sleep that your body needs, especially during menopause. In fact, even low levels of alcohol (as little as two standard drinks) can have a real impact on sleep quality.

 

 

 

Even small amounts can:

• Reduce REM sleep: This is critical for emotional processing and memory
• Increase wakefulness: As your body processes the alcohol your sleep becomes lighter and more fragmented. This is often why people wake in the early hours and find it hard to fall back asleep.
• Worsen night sweats and hot flushes: Alcohol can raise body temperature and disrupt hormonal balance

Research suggests that even just one drink a day can reduce sleep quality by around 24%. And having more than one can reduce it by nearly 40%.

 

Alcohol, Mood Swings and Anxiety in Menopause

Hormonal shifts can make you more sensitive to stress, anxiety, or low mood. While alcohol might feel relaxing in the short term, it can worsen emotional ups and downs over time.

Alcohol boosts feel-good brain chemicals briefly—then dips which may cause anxiety, low mood, or irritability

Poor sleep from alcohol can make everything feel harder the next day—lowering emotional resilience, motivation, and your overall sense of wellbeing.

You might notice you feel more anxious, flat, or irritable the next day — even after just one or two drinks.

Poor sleep → More alcohol to relax
More alcohol → Lighter, disrupted sleep
Low energy → Stronger cravings, weight gain
Mood swings → More stress, more alcohol

 

Research shows that people who sleep under 7 hours regularly are more likely to drink more—and both are linked to weight gain and lower wellbeing.

 

Alcohol and Menopause Symptoms: Beyond Sleep and Weight

Alcohol and menopause are linked in more ways than you might think. Beyond sleep, mood, and weight, your drinking habits can also influence brain clarity, temperature regulation, and long-term health.

Alcohol and Menopause Brain Fog

Even in small amounts, alcohol can affect brain structure and function. And because it also disrupts sleep—something our brains rely on for optimal performance—it can create a ripple effect. Poor rest leads to sluggish thinking, forgetfulness, and a general sense of mental fuzziness the next day.

Alcohol and Menopause Hot Flushes & Night Sweats

The research on alcohol’s role in hot flushes and night sweats is mixed, and the effects probably vary from person to person. However, alcohol dilates blood vessels and affects temperature regulation so it may worsen vasomotor symptoms for some women. Try tracking symptoms after drinking to spot patterns.

Alcohol and Menopause Heart Health Connection

While small amounts were once thought protective, newer research links regular drinking with higher blood pressure, raised blood fats and long-term heart disease risk—especially in women.

Alcohol and Menopause Bone Health Risks

Post-menopause, falling oestrogen increases risk of osteoporosis. High alcohol intake (2+ units/day) can accelerate bone loss and increase fracture risk.

Check In with How You Feel

If you’re feeling more tired, irritable, or stuck with weight gain, it might be worth asking:

• How does alcohol affect my appetite or cravings?
• What’s my sleep like after one or two drinks?
• How do I feel emotionally and physically the next day?
• Has my drinking changed—and why?

These small reflections can help you spot patterns between what you drink and how you feel—without guilt or restriction.

 

Sip with Awareness

 

 

 

Sugar & Calorie Content of Popular Drinks 

Understanding what’s in your drink can help you make mindful choices. Here’s a quick guide

Drink	Serving Size	Teaspoons (tsp) Sugar	Calories
Dry white wine	175ml (medium glass)	Almost none	130
Red wine	175ml	Almost none	130
Prosecco	125ml	Almost none	80
Gin & Slimline Tonic	25ml (single) spirit + 150ml mixer	None	55
Gin & Regular Tonic	25ml spirit + 150ml mixer	2	85
*Raspberry gin & regular tonic	25ml spirit +150ml mixer	4	95
Vodka & soda	25ml spirit + 150ml mixer	None	55
Vodka & Orange Juice	25ml spirit + 150ml juice	3	110
Spiced rum & coke	25ml spirit + 150ml mixer	4	120
Spiced rum & diet coke	25ml spirit +150ml	None	55
Liqueur (e.g., Baileys)	50ml	2½	150
Port	75ml	2½	120
Lager	568ml (1 pint)	None	165
Lager, low alcohol	568ml (1 pint)	½	90
Stout	568ml (1 pint)	6	210
Pale ale	568ml (1 pint)	3	160
Margarita	150ml	2½	160
Pina Colada	200ml	3	320
Mojito	200ml	1½	150
Cosmopolitan	120ml	4	340
Long Island Ice Tea	200ml	3	380

 

Alcohol Units in Common Drinks

Understanding alcohol units can help you stay within lower risk drinking limits.

1 unit = 10ml of pure alcohol.
Lower risk guideline: No more than 14 units per week, spread over 3+ days with alcohol-free days in between. Avoid drinking more than 6 units in one session.

Tip: Use free apps or drinks calculators (like Drinkaware) to track your weekly intake with ease.

 

Drink	Volume (ml)	Typical ABV % (alcohol by volume)	Approx. Units
Spirit (single)	25	40	1
Small glass of wine	125	12	1.5
Medium glass of wine	175	12	2.1
Large glass of wine	250	12	3
Can of lager/cider/beer	440	5.5	2.4
Bottle of lager/cider/beer	330	5	1.7
Pint lower strength lager/cider/beer	568ml	3.6	2
Pint standard strength lager/cider/beer	568ml	4	2.3
Pint stronger lager/cider/beer	568ml	5.2	3

 

 

How to Drink Less Alcohol During Menopause (Without Giving It Up)

If you’re thinking about cutting back, start with curiosity rather than pressure.

Small, steady changes make the biggest difference.

1. Start With Curiosity, Not Judgment

Ask, “How does alcohol make me feel?” instead of “I should be able to drink less”

2. Set Small, Specific Goals that Feel Doable 

• “Two nights without alcohol this week.”
• Swap one drink for an alcohol-free option.
• Small, consistent changes are far more sustainable than sudden overhauls

3. Create a New Wind-Down Routine

A warm bath, a favourite podcast, or herbal tea can help you unwind without alcohol. If you enjoy an evening drink, give yourself about three hours alcohol-free before bed to protect your sleep.

4. Try Alcohol-Free Alternatives

Explore:

• Alcohol-free wines, beers or spirits
• Natural mood-supporting drinks e.g. Sentia
• Mocktails with herbs, spices, and fruit

5. Track Your Habits and Notice Patterns

Awareness = power. A medium glass of wine nightly adds up to 16+ units/week.

Track:

• What you drink and how often
• How you feel after
• Looking for patterns can help you spot when alcohol creeps up and can motivate subtle changes.
• Adding a few alcohol-free days each week is a great place to start.

Helpful resource: Drinkaware.co.uk offers free unit/calorie calculators, trackers, and guidance if you’re thinking about cutting back or stopping altogether.

6. Find Support from Community or Professionals

• Let loved ones know you’re making changes.
• Talk with your doctor or other health professional if alcohol has become a go-to coping tool.

 

Alcohol and Menopause Real-Life Results (Emma’s Story)

It’s easy to underestimate how much small choices add up—but even a few gentle tweaks can lead to real shifts in how you feel.

More energy. Better sleep. A clearer head.

 

Here’s how one woman, Emma, made a few changes—and what happened next.

“I wasn’t drinking heavily, but I’d fallen into the habit of a glass of wine most evenings—and the occasional cocktail with friends. I was sleeping badly, foggy at work, and gaining weight despite eating OK.

I decided to make a few small changes. And honestly? I feel so much better.”
— Emma, 52

 

Emma’s Smart Swaps

• Swapped wine for kombucha or sparkling water 4 nights/week
• Chose vodka, lime & soda instead of sugary cocktails
• Took 2 alcohol-free days
• Used a tracker to stay mindful

 

Weekly Impact of Her Changes

Instead of…	Try this…	Units Saved	Calories Saved
Wine most evenings	4 nights off + kombucha or water	~12 units/week	750+
Two cocktails	One cocktail + vodka & soda	2–3 units	150–200

 

Emma’s Results

“I slept for seven uninterrupted hours—for the first time in weeks. I woke up feeling clearer and less groggy. And over the last couple of weeks I even lost a few pounds, something I haven’t been able to do in ages.”

Emma’s story shows that small tweaks—like adding alcohol-free nights and choosing lighter options—can improve sleep, mood, and even weight over time.

 

Alcohol and Menopause: Small Changes, Real Results

There’s no single rulebook for alcohol and menopause.

But making small, mindful adjustments can help you sleep better, feel steadier, and support long-term health—without cutting out what you enjoy.

This isn’t about perfection—it’s about awareness, balance, and finding what genuinely helps you feel your best.

Start where you are. Stay curious. You don’t have to do everything—just make a start, keep showing up, and notice how you feel.

Making changes in midlife doesn’t have to feel overwhelming. If you’d like some personalised support to get clear on what will truly help your habits, health, and weight, take a look at my Work With Me page to see how we can work together.