Breaking Free: Overcoming Sleep Deprivation and Alcohol Cravings in Perimenopause
✨ Perimenopause Power Moves: Transform Your Hormones and Health! ✨
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Breaking Free: Overcoming Sleep Deprivation and Alcohol Cravings in Perimenopause
"Alcohol is a depressant, meaning it slows down brain function and neural activity. Booze quickly passes through the bloodstream and crosses the blood-brain barrier, where it begins to affect various parts of the brain. This is why even a few drinks can lead to noticeable changes in behavior, mood, and cognitive abilities". ~ Sarah Rusbatch
When Sleep Slips Away
Sleep deprivation has been my invisible adversary, creeping into my nights and leaving exhaustion in its wake. If you're in perimenopause, you know this struggle all too well. Those deep, restorative nights of sleep seem like a distant memory, replaced by restless tossing, night sweats, and an overactive mind. It’s frustrating, exhausting, and, at times, overwhelming.
When fatigue sets in, it’s easy to feel defeated. The lack of sleep clouds our thoughts, lowers our mood, and makes even simple tasks feel monumental. And when exhaustion meets frustration, our brains start searching for relief—sometimes in places we thought we had left behind.
The Allure of Alcohol in Sleepless Nights
For years, I’ve embraced sobriety, rarely thinking about alcohol. But in moments of extreme exhaustion, a familiar thought resurfaces: What’s the harm? If I’m not sleeping anyway, why not just have a drink?
Maybe you’ve had this thought too. It’s a human response, a grasp for something—anything—that might bring relief. And, for a fleeting moment, alcohol seems to offer that. A glass of wine, a nightcap—it promises relaxation, a shortcut to sleep.
But the reality? It’s a trap.
Alcohol disrupts sleep architecture, increases cortisol (the stress hormone), and leaves us feeling even worse the next morning. Instead of the rest we crave, we wake up groggy, anxious, and emotionally drained. It’s a vicious cycle, one that leaves us worse off than before.
Understanding the Hormonal Connection
One of the biggest surprises of perimenopause has been how much alcohol impacts my hormones. I experience symptoms often attributed to high estrogen relative to progesterone, sometimes referred to as "estrogen dominance." Though experts like Dr. Mary Claire Haver caution against using this as a medical diagnosis, the symptoms are undeniable.
Why Alcohol Worsens Hormonal Imbalances
Our liver is responsible for processing estrogen, along with countless other functions. When alcohol enters the body, the liver shifts its priority to metabolizing alcohol, putting estrogen processing on the back burner. The result? Excess estrogen lingers longer than it should, intensifying perimenopausal symptoms such as:
Heavy or irregular periods
Mood swings and heightened anxiety
Weight gain, particularly around the midsection
Night sweats and hot flashes
Brain fog and fatigue
To make matters worse, women process alcohol less efficiently than men. As liver function naturally declines with age, alcohol remains in our system longer, amplifying its negative effects.
The Sleep-Hormone-Alcohol Spiral
Lack of sleep and hormonal imbalance create a self-perpetuating cycle:
Poor sleep raises cortisol, which further disrupts estrogen and progesterone balance.
Hormonal imbalance leads to sleep disturbances, making it even harder to rest.
Alcohol consumption spikes cortisol and worsens estrogen processing, fueling the cycle.
To break free, we need to take a holistic approach—one that prioritizes both sleep and hormone health while eliminating habits that sabotage our well-being.
Reclaiming Rest: A Holistic Approach
If you’re stuck in this cycle, you’re not alone. Here’s how I’ve found my way back to better sleep and balance—without relying on alcohol:
1. Build a Sleep-Supporting Routine
Stick to a consistent bedtime and wake-up time.
Wind down with a calming ritual—reading, meditation, or deep breathing.
Avoid screens an hour before bed to support melatonin production.
2. Stabilize Blood Sugar and Cortisol
Eat meals rich in protein, fiber, and healthy fats to prevent nighttime crashes.
Cut back on alcohol, caffeine, and sugar in the evening.
Stay hydrated, but limit liquids close to bedtime to avoid nighttime awakenings.
3. Create a Restorative Sleep Environment
Keep your bedroom cool, dark, and quiet.
Use blackout curtains and white noise machines if needed.
Invest in breathable bedding to prevent overheating.
4. Replace Alcohol with Healthier Alternatives
Try herbal teas like chamomile or valerian root to ease stress.
Sip sparkling water with lemon for a refreshing treat.
Enjoy mocktails with kombucha or coconut water to satisfy the ritual of drinking.
5. Manage Stress with Intentional Practices
Move your body daily—yoga, walking, or gentle stretching can help.
Journal your emotions instead of bottling them up.
Seek support from a therapist, coach, or supportive community.
The Power of Self-Love in Sobriety
"The goal isn’t to be sober. The goal is to love yourself so much you don’t need to drink." – Sarah Rusbatch
Sobriety isn’t about restriction—it’s about freedom. It’s about choosing self-care over self-sabotage. When we shift our mindset from deprivation to empowerment, everything changes.
How to Cultivate Self-Love
Practice self-compassion—be kind to yourself in moments of struggle.
Set boundaries—protect your energy and say no to what drains you.
Celebrate progress—every night of restful sleep and alcohol-free choice is a win.
Do what brings you joy—whether it’s dancing, painting, or simply taking a deep breath of fresh air.
Moving Forward with Confidence
Perimenopause can feel overwhelming, but you don’t have to navigate it alone. The more we educate ourselves, lean on each other, and make empowered choices, the more we regain control over our well-being.
Next Steps for a Healthier You
Keep Learning – Understanding how sleep, hormones, and alcohol interact empowers better decisions.
Find Your Support System – Surround yourself with people who uplift and encourage you.
Seek Professional Guidance – If sleep or alcohol cravings feel unmanageable, a health expert can provide tailored support.
Be Patient – Change takes time, but every small step makes a difference.
You deserve restful sleep. You deserve balance. You deserve to feel good in your body again. Let’s continue this journey together, supporting each other every step of the way.
Hormonally yours,
Kimberlee Erin
✨ Perimenopause Power Moves: Transform Your Hormones and Health! ✨
Grab your free guide today!
👉 Download Now!
Just a heads-up: I’m a Certified Menopause Coaching Specialist and Holistic Nutritionist, and while I love sharing what’s worked for me and my clients, this blog is for informational purposes only. It’s not a substitute for medical advice. Always check in with your healthcare provider before starting new supplements, hormones, or treatments—especially since every woman’s perimenopause journey is different. You deserve personalized care that truly fits you.
