Is an Alcohol Reset the Key to Better Sleep and Fewer Hot Flashes?

"Struggling with restless sleep and night sweats?" Your nightly drink might be the culprit. Discover how an alcohol reset can improve your sleep, reduce hot flashes, and leave you feeling refreshed and balanced.

An owl sitting on a branch in the dark

This blog post will cover how alcohol reset can improve sleep, reduce hot flashes, and positively influence hormonal balance and well-being.

1. How Does Alcohol Disrupt Melatonin and Deep Sleep?

2. Do You Know That Alcohol Consumption is Connected to Night Sweats?

3. What to Drink Instead

4. Embrace an Alcohol -Free Lifestyle

5. Word of Caution

   
   

For years, I enjoyed a glass or two of wine, thinking it was my way to unwind after a long day. But as I entered perimenopause, my sleep became restless, and night sweats started waking me up drenched. I blamed stress, aging, and even my bedding - until my therapist suggested that I take a break from alcohol.

What I discovered completely changed my nights, and my daily energy levels were beyond my usual.

How Does Alcohol Disrupt Melatonin and Deep Sleep?

I always believed that alcohol helped me relax and drift off faster. That initial drowsiness felt like a signal that I was heading for a good night's sleep. But what I didn't realise was that alcohol was actually disrupting my melatonin production - the hormone that helps regulate sleep. Instead of staying in deep, restorative sleep, I found myself waking up multiple times throughout the night, restless and groggy in the morning.

Beyond melatonin, alcohol also messes with adenosine, another sleep-related chemical. It made me feel sleepy at first but wore off too quickly, leading to those frustrating middle-of-the-night wake-ups. Once I cut out alcohol, I started waking up feeling truly refreshed- something I hadn't experienced for quite some time.

Do You Know That Alcohol Consumption is Connected to Night Sweats?:

Night sweats were one of the perimenopause symptoms I dreaded every night. I would wake up in the middle of the night drenched, my sheets soaked, kicking off blankets only to get chills moments later. I had no idea that alcohol was making it worse. Turns out that alcohol dilates blood vessels and raises body temperature, making hot flashes even more interfere with estrogen and serotonin, which help regulate body temperature.

After just a week without alcohol, I noticed a difference. My nights were cooler, and I wasn't waking up in a sweat nearly as often. It felt like my body was finally able to regulate itself again.

What to Drink Instead:

At first, I missed my evening ritual of a glass of wine, but I quickly found replacements that felt just as indulgent- without the side effects:

• Herbal Teas - Darjeeling tea has become my go-to for winding down. Besides quenching thirst, darjeeling tea combats alcoholism and detoxifies the liver. It helped me relax without messing up my sleep.

• Magnesium-Rich Drinks - I started drinking warm almond milk with a sprinkle of cinnamon before bed, which not only tasted great but also helped relax my muscles for deeper sleep.

• Mocktails with Adaptogens - I experimented with Watermelon ( full of sodium, potassium, and glucose, making it one of the most hydrating fruits) mixed with ice Hibiscus tea (beneficial for weight loss, depression, sleep disorders, hypertension, and mood swings) with a splash of fresh orange juice. It felt fancy and refreshing, and I didn't miss my wine at all.

Embrace an Alcohol -Free Lifestyle:

Giving up alcohol- at least temporarily- was one of the best things I did for my sleep and overall well-being.

My nights are more restful, my hot flashes are less intense, and I wake up feeling clear-headed and energised instead of sluggish and groggy. If you're struggling with poor sleep and night sweats, I highly recommend trying an alcohol reset. You might be surprised at how better you feel, just like I was.

Word of Caution: Always consult with your doctor before making significant changes to your life.