Mindful drinking is the conscious act of being aware of when and how much you drink and how it impacts your health and life.
This practice will help you explore your relationship to alcohol, dig deeper into the reasons and urges that drive you to drink and develop healthier drinking habits.
We talked with Dr Seema Khoola, a sleep medicine specialist who has compiled a list of tips on how to drink mindfully and healthy habits you can adopt to ensure that your drinking doesn’t disrupt your sleep.
Hack 1: Avoid drinking for at least 4 to 6 hours before going to bed.
Your body metabolizes alcohol at a rate of 1 standard drink per hour. However, its effects can last long after alcohol has been removed from the bloodstream.
According to some research, even late afternoon drinking or “happy hours” that occur six hours before bedtime can disrupt sleep.
It’s better to set a drinking limit at least four hours before bedtime. This is especially important if you have work the next day. This can help you minimize the impact of alcohol on sleep and maintain your alertness and productivity during the day.
You can also limit your alcohol consumption to weekends and leave it out of the office.
Hack 2: Establish a healthier wind-down routine.
We all lead busy lives. Your brain and body work hard all day, from the chaotic commute to work to dealing with data, graphs and people.
You cannot expect to be able to go straight into sleep mode when you get home at night. This is why it’s important to have a good wind-down before bed.
Wind-down routines help your body and mind relax and decelerate at the end of the day, creating an internal environment conducive to sleep.
Alcohol has become a part of many people’s wind-down routine. It can be difficult to eliminate alcohol. You can find a middle ground by reducing your alcohol consumption at night or in the evening rather than avoiding it altogether.
You can also incorporate these healthy habits into your nightly routine to promote better sleep or replace drinking.
- Play your favourite music or read a book.
- Before bed, schedule a time when you will be free from technology and remove all devices.
- Try yoga, meditation or deep breathing exercises.
- After dinner, snack on simple carbohydrates but avoid eating for 2-3 hours before bed.
- Journaling can help you organize your thoughts and reduce stress.
The more time you spend winding down before bed, the easier it is to transition into sleep. This will also contribute to a restful sleep.
Hack 3: Create an action plan and set a limit on drinking.
You can reduce the harmful effects of alcohol on sleep and health by taking control of your drinking habits and urges.
Setting drinking limits, boundaries, and wellness goals is one of the best ways to improve your sleep and well-being. You can create an action plan to help you reach your goals and remain within your boundaries.
You can create your personalized action plan by:
- Decide which days are acceptable for drinking and which are not.
- Set a limit on your drinking for the day or week.
- Specific any drinking cut-offs on different days.
- Track your progress and your alcohol intake to know if you are on track.
Apps and technology can help. Sunnyside, for example, is an app that encourages mindful drinking. It can help you develop a personalized weekly action plan based on your current habits and wellness goals. The app also has tools for tracking your alcohol consumption.
Hack 4: Choose low-alcohol and non-alcoholic alternatives.
Consider replacing your favourite drinks with low-alcohol or non-alcoholic alternatives if you find that drinking before bed helps you unwind.
The taste of these alternatives is often similar to that of their non-alcoholic options.
You can also make your own non-alcoholic or low-alcohol cocktails by using spirits with low alcohol content or low ABV.
Hack 5: Seek professional help if you have sleeping problems.
One study suggests that one out of ten people self-medicate with alcohol for sleep problems.
Alcohol has sedative effects, but its overall impact on sleep is often negative. Alcohol can be used to treat insomnia and other sleep problems, but it may actually worsen the situation in the end.
It’s important to consult a medical professional if you are drinking alcohol to sleep better at night. They can help you determine the cause of your sleeping problems and recommend medication, therapy or lifestyle changes to improve your situation.
Your healthcare provider might recommend sleeping supplements such as valerian root or melatonin or medication like sleeping pills or an antihistamine to treat insomnia.
You won’t need to drink alcohol at night to sleep if you manage any sleeping issues.
Reduce drinking and improve your sleep.
Hack 6: Learn what a typical serving of alcohol is.
According to Dietary Guidelines for Americans (DGFA), the maximum amount of alcohol that men should consume per day is two standard drinks and one standard drink for women.
You can minimize the negative effects of alcohol and improve your sleep and wellness by following this advice.
What does a typical serving of alcohol look like?
The amount of alcohol in your drink will vary depending on its type and alcohol content.
One standard serving of wine with a 12% ABV is approximately 5 ounces. Standard red wine glasses hold between 12 and 16 fluid ounces. You may overpour and drink more than you should if you don’t pay attention.
You can determine whether you are consuming too much by comparing the standard serving size of your favourite tipples.
Hack 7: Buy a quality bottle stopper.
You can keep unfinished wine for up to five days if you store it properly.
You can store unfinished wine in the bottle by re-corking it. A good bottle stopper provides an airtight seal that slows down oxidation. Some wine stoppers don’t require that you pop the cork.
If you combine either of these methods with refrigeration, you don’t have to drink the entire bottle of wine in one sitting.
Hack 8: Minimize drinking triggers and guard against temptation.
Do you drink more at a certain bar or restaurant than you would like to? Do you find that buying a few red wines at once leads to drinking more than you would like at home?
The most important aspect of mindful drinking is to identify your drinking triggers. What makes you drink, and what factors in your environment make you want to drink?
Sunnyside’s survey from 2021 found that the top triggers of drinking are decompression, stress, celebrations, boredom and social pressure.
Consider what triggers you to drink and develop strategies to reduce those triggers. You may decide to go to a restaurant you visit less often in the evening.
It may be easier to replace drinking with other nighttime activities which will not disrupt your sleep cycle.
Hack 9: Spend time with people who respect “no” as a rule.
You may want to choose friends who do not drink often since social pressure can be a drinking trigger.
If drinking with your friends is how you relax after a stressful workweek, then we say, “Go for it!”. Set drinking limits in advance, use the Sunnyside app to keep track of what you’re drinking, and only hang out with friends who respect your “no”s.
Hack 10: Be accountable.
It can be difficult to break a bad habit on your own. Enlist the help and support of family members and friends who will hold you accountable.
Keep your family and friends informed about your progress.
Finding a group of like-minded people can also keep you motivated. Joining a community that shares your goals, whether it’s an online group of conscious drinkers or a group of like-minded friends, will help you gain support and valuable advice.
