Episode Overview

If you've been reaching for a glass of wine or a G&T at the end of a long day, you're not alone — and you're not being judged. But if you're navigating perimenopause or menopause, it's worth asking: is alcohol actually helping, or is it quietly making your symptoms worse?

In this episode, Roberta Bass explores the connection between alcohol and menopause symptoms, why so many women use it as a coping strategy, and — most importantly — what to try instead.

What You'll Learn

• How alcohol affects key menopause symptoms including hot flushes, anxiety, sleep and brain fog
• Why alcohol feels relaxing short-term — and what it's actually doing long-term
• The difference between social drinking and using alcohol as a coping strategy
• Practical, realistic ways to reduce your intake without feeling deprived
• Healthier alternatives that give you the same relaxation and me-time benefits
• Signs that alcohol use may need professional support
• Sleep strategies to replace the nightcap habit

Key Takeaways

• Alcohol worsens hot flushes — there is evidence to show this
• Even if alcohol helps you fall asleep, it reduces sleep quality and increases night waking
• Poor sleep makes brain fog, anxiety and emotional wellbeing significantly worse
• Drinking every evening to relax is a pattern worth examining — not a personal failing
• Small reductions (choosing one drink instead of two, making a G&T weaker) can make a real difference
• 0% alternatives, mocktails and longer mixer drinks can preserve the social ritual without the hormonal impact

Who This Episode Is For

This episode is for women in perimenopause or menopause who:

• Find themselves drinking most evenings to wind down
• Wake up after drinking feeling unrefreshed or more anxious
• Use alcohol to manage stress or help get to sleep
• Want to reduce their intake but aren't sure how to replace the habit
• Are wondering whether alcohol could be making their symptoms worse

Resources Mentioned

• Free Menopause Masterclass — understand your symptoms and start making lifestyle changes (link below)
• Previous sleep episodes —
  • Setting the stage for sleep- A Menopause night time routine
  • The Science of Sleep: How Hormones, Menopause & Lifestyle Affect Your Rest

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www.thriveandshinewomenswellness.co.uk

Free Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watch

Supporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.

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