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Boozy Betrayal: How Alcohol Fuels Anxiety in Perimenopause

""I was never a big drinker, but suddenly, one glass of wine was wrecking me… terrible sleep, anxiety, and the worst hangovers." - Tamsen Fadel

The Truth About Wine and Anxiety in Perimenopause: My Wake-Up Call

Let’s be real—wine used to feel like my secret weapon. A glass (or two) was how I “unwound” after a day of nonstop chaos: work, kids, mental gymnastics, and emotional labor. I earned that pour, right?

But here’s the plot twist no one warned me about: that so-called reward? It was low-key wrecking me.

What started as a relaxing ritual became a 2 AM horror show. Heart racing, mind spinning, sleep? Nowhere to be found. And the next day? I was riding a wave of anxiety that felt more like a tidal wave.

As a holistic nutritionist, I knew alcohol wasn’t doing my hormones any favors—but once I dug into the science behind alcohol, anxiety, and perimenopause? Oh, honey. I couldn’t unsee it.

So if your nightly glass is starting to feel like sabotage, welcome to the club. Let’s get you out of the booze-anxiety loop and into something that actually helps.

How Alcohol Fuels Anxiety (Even When It Feels Like a Chill Pill)

Alcohol is a smooth talker—it pretends to be relaxing while quietly stirring up chaos in your brain. Here’s what’s really happening behind the scenes:

• It sedates your central nervous system just enough to feel calm…

• Then it rebounds like a wrecking ball, triggering stress hormones and anxiety when it wears off.

So yeah, that 9 PM sip may feel like it’s taking the edge off. But by 2 AM? You’re stuck in fight-or-flight mode wondering why your heart is doing a drum solo.

Neurotransmitters Under Attack

Alcohol throws a wrench into the very brain chemicals that keep you emotionally steady:

• Serotonin – Your mood-balancer. Alcohol drops it like a bad date. Cue anxiety and depression.

• GABA – Your internal Zen master. Alcohol gives it a short-term boost, then depletes it, leaving you more wired and panicky.

• Dopamine – The feel-good chemical. Alcohol floods it fast, but long-term? You need more to feel the same “buzz,” and joy without alcohol? It flatlines.

And sleep? Don’t even get me started…

The Booze-Sleep Betrayal

Sure, alcohol knocks you out. But it also kicks quality sleep in the teeth:

• Blocks REM sleep—the deep, dreamy kind your brain needs

• Messes with melatonin (your sleep hormone MVP)

• Makes you wake up hot, sweaty, anxious, and wide-eyed at 3 AM with your to-do list on repeat

Sound familiar? Thought so.

Perimenopause + Alcohol = A Hormonal Dumpster Fire

As if perimenopause weren’t enough of a rollercoaster, adding alcohol is like lighting a match in a hormone-soaked haystack.

Estrogen & Progesterone: The Plot Thickens

• Estrogen regulates serotonin, dopamine, and GABA—all the neurotransmitters that keep your mind stable and happy. When estrogen dips (which it does in perimenopause), mood instability skyrockets. Add alcohol? Recipe for emotional whiplash.

• Progesterone is your natural anti-anxiety BFF. But it tanks in perimenopause, which means less calm and more frazzled. Alcohol just pours gasoline on that fire.

"We drink to reduce feelings of anxiety and yet the alcohol causes anxiety. Learning how to break this cycle is key and it's something I talk about a lot." – Sara Rusbatch, Grey Area Drinking Coach

Why Alcohol Hits Harder in Midlife

If one glass of wine now feels like three shots of tequila, you’re not imagining it. Your body’s changing, and alcohol’s effects intensify with age:

• Liver function slows down – Alcohol lingers longer

• Less muscle, more fat – Higher blood alcohol levels

• Metabolism shifts – It takes longer to recover

• Your hormones are already in flux – One drink can throw the whole system into chaos

Translation: that cheeky glass of rosé is no longer cute—it’s chaos in a stemmed glass.

Breaking Free: What Helped Me Ditch the Wine and the Anxiety

Giving up alcohol wasn’t easy—it felt like saying goodbye to an old friend. But what I got in return? Better sleep, less anxiety, and a sense of calm I hadn’t felt in years. Here’s what helped:

1. Mindfulness & Meditation

Apps like Insight Timer are a godsend. Even five minutes of deep breathing can reset your nervous system and pull you out of panic mode.

“I encourage you to also prioritize self-care by achieving quality sleep, implementing stress lowering practices, eating an anti-inflammatory diet, and getting regular exercise.”
— Dr. Mary Claire Haver, The New Menopause

2. Move Your Body (Even Just a Little)

Exercise is like free therapy for your hormones. Walking, yoga, strength training—they all help boost endorphins and stabilize mood.
Think of it as your new happy hour.

3. Eat Like You Love Your Brain

Blood sugar rollercoasters = mood crashes.
Load your plate with:

• Protein (check out Protein Power Plates for ideas!)

• Healthy fats

• Fiber (especially from veggies and seeds)

Skip the sugar bombs and ultra-processed comfort foods—they’ll only feed the anxiety monster.

4. Upgrade Your Sleep Routine

• Turn off the screens

• Dim the lights

• Try a warm bath, herbal tea, or my go-to: a calming meditation on Insight Timer

• Stick to a bedtime that honors your nervous system (not Netflix’s autoplay)

5. Build Your Support Squad

You don’t have to do this alone. Whether it’s therapy, coaching, or a judgment-free community like The Luckiest Club, connection is key.

Bonus tip? CBT (Cognitive Behavioral Therapy) works wonders for breaking the anxious thought spiral.

The Takeaway: You’re Not Broken—It’s the Booze

Here’s the thing—alcohol may look like the answer, but it’s actually making the perimenopause ride bumpier, sweatier, and more emotionally chaotic.

The good news? There are way better ways to soothe your stress, sleep through the night, and wake up feeling like yourself again (minus the wine fog and self-blame).

✨ So what’s one small step you can take today to feel better tomorrow?
Start there. And know this:
You’re not alone. You’re not weak. You’re getting wise.

Hormonally Yours,

Kimberlee Erin

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.