Menopause can feel like a mystery no one prepared us for. Hot flushes, restless nights, brain fog, mood swings — and for many women, an increase in how much they’re drinking.

If you’ve ever thought, “Why am I pouring more wine than ever in midlife?” you’re not alone. This is one of the most common concerns I hear from women in their 40s, 50s, and beyond.

The good news? There are clear reasons behind this shift, and gentle, doable steps you can take if alcohol isn’t feeling like your friend anymore.

Why Women Drink More in Midlife

There are biological, emotional, and social factors at play — and together, they can create a perfect storm.

1. Hormonal Changes

As estrogen and progesterone decline, mood regulation becomes more unpredictable. Many women notice they feel more anxious, irritable, or low — and reach for alcohol as a quick fix.

2. Sleep Struggles

Menopause often brings night sweats and insomnia. While alcohol can feel like a shortcut to winding down, it disrupts deep sleep cycles, leaving you more exhausted the next day.

3. Stress & Identity Shifts

This stage of life often coincides with big changes: empty nesting, aging parents, career pivots, or a sense of “Who am I now?” Wine can sneak in as a daily coping mechanism.

 4. Body Changes

As metabolism slows, alcohol hits harder. What used to be “a couple of glasses” now leads to bloating, headaches, and sluggish mornings.

Is It Normal to Drink More During Menopause?

Yes — but “normal” doesn’t always mean helpful.

Many women in their 40s and 50s increase their alcohol intake without even realizing it. It’s not about weakness — it’s a combination of biology, stress, and habit.

The key is noticing whether alcohol is giving you what you think it is — or quietly taking more than it gives.

What You Can Do Instead of Reaching for Wine

Here are some gentle, practical swaps to help you take back control:

1. Pause & ask: “What do I really need right now?” — rest, connection, stress relief? Wine might be standing in for something deeper.

2. Keep the ritual, ditch the alcohol: Try herbal tea, sparkling water, or a beautiful mocktail in your favourite glass.

3. Talk it out: Sharing with a trusted friend or community can break the cycle of shame.

4. Track your patterns: Notice how alcohol affects your sleep, mood, and energy. Awareness is powerful.

5. Find support: Whether through coaching, podcasts, or a group program, walking this journey with others makes it lighter.

FAQs About Alcohol and Menopause

Q: Is alcohol worse for women in menopause?
A: Yes. Lower hormone levels mean your body processes alcohol differently, often intensifying its negative effects on sleep, mood, and weight.

Q: Does alcohol increase hot flushes?
A: For many women, yes. Alcohol dilates blood vessels, which can trigger or worsen hot flushes.

Q: Can cutting back on alcohol help menopause symptoms?
A: Absolutely. Many women report better sleep, improved mood, and more energy after reducing or quitting alcohol.

Final Thoughts

If you’ve noticed your drinking creeping up during menopause, please hear this: you’re not broken, and you’re not alone. Your body is going through real changes, and alcohol has simply become a coping tool. But it doesn’t have to stay that way.

Menopause can be the start of a powerful new chapter — one where you feel clear, confident, and deeply connected to yourself again.

Big love,
Belinda 💛