8 Signs Your Body Is Telling You To Drink Less Alcohol
8 Signs Your Body Is Telling You To Drink Less Alcohol

8 Signs Your Body Is Telling You To Drink Less Alcohol


February 27, 2023

Binge Drinking
8 Signs Your Body Is Telling You To Drink Less Alcohol
Reframe Content Team
Binge Drinking
22 min read
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Reframe Content Team
February 27, 2023
22 min read

Are your weekend escapades leaving more than just memories (or lack thereof)? Maybe you’ve noticed that drinking is starting to get in the way of what you want to do and leading to changes in your body. 

Our bodies often send us subtle — and not-so-subtle — hints that it might be time to rethink our habits. From disrupted sleep patterns to unexplained bruises, they have a unique way of signaling when it's time to reconsider our choices. 

Let’s explore eight telltale signs that might suggest your body might be sending an SOS signal, asking you to hit the pause button on the booze.

1. Sleep? What’s That?

Ever notice you toss and turn after a night of indulgence? That's no coincidence. While alcohol might make you feel sleepy initially, it actually interferes with the quality of your slumber. Alcohol reduces the time spent in deep, restorative REM sleep — the stage that's crucial for memory, concentration, and motor skills. This can leave you feeling groggy and out of sorts the next day. Here’s the lowdown on the relationship between alcohol and sleep:

  • The disruption of REM sleep. REM (Rapid Eye Movement) sleep is a critical stage of our sleep cycle that plays a crucial role in processing emotions, storing memories, and ensuring we wake up feeling refreshed. When alcohol is in our system, it reduces the duration and delays the onset of REM sleep. This means we spend more time in the lighter stages of sleep, which are less rejuvenating.
  • Sleep fragmentation. Drinking can increase instances of waking up throughout the night, whether that’s for a bathroom break due to the diuretic nature of alcohol or because of disrupted sleep rhythms. These interruptions make it challenging to enter deep sleep stages again, resulting in fragmented and less restful slumber.
  • Breathing difficulties. Alcohol relaxes the muscles of the throat, which can increase the risk of snoring or even lead to obstructive sleep apnea — a condition that causes breathing to stop and start, significantly affecting sleep quality and overall health.
  • Altered sleep architecture. Alcohol can change the typical flow of sleep stages by causing jumps between stages and leading to less consistent and restorative sleep.
  • Next-day fatigue. The compromised sleep quality from a night of drinking often translates to daytime drowsiness, impaired concentration, and mood disturbances the following day.
  • Dependence and rebound insomnia. Over time, some people might start relying on alcohol to fall asleep — and that’s a slippery slope. 

2. Your Skin Isn't Glowing Like Before

We all want that natural, radiant glow, right? However, radiant skin requires hydration. And alcohol? Well, it’s a known dehydrator. Those unexpected breakouts or that sudden dryness could be your skin crying out for a little less wine and a little more water.  Here’s what’s going on in more detail:

Dehydration. Alcohol acts as a diuretic: it encourages the body to lose more fluid than it takes in. This dehydration can leave the skin looking parched and dry. Dry skin is more prone to wrinkles, and it lacks the natural glow of hydrated skin.

Inflammation. Consuming alcohol can lead to skin inflammation, causing puffiness and an overall dull appearance. Inflammation gradually accelerates the aging process, leading to premature wrinkles and fine lines (eek!).

Nutrient depletion. Alcohol affects the body's ability to absorb vital vitamins and antioxidants, such as vitamin A. This particular vitamin is crucial for skin cell renewal and turnover. A deficiency can leave the skin looking tired, lifeless, and less resilient.

Dilated blood vessels. Regular consumption can lead to the dilation of the skin’s small blood vessels. Over time, these vessels lose their elasticity, leading to broken capillaries, especially around the nose and cheeks — hello redness!

Hormonal imbalance. Alcohol can disrupt the delicate balance of hormones in the body, which can lead to acne breakouts and an uneven skin tone.

Aggravation of skin conditions. For those already dealing with skin conditions such as rosacea or psoriasis, alcohol can exacerbate symptoms, leading to more pronounced flare-ups.

Impaired healing. Alcohol slows the body's healing processes (more on that later). Any existing skin issues or minor injuries might take longer to heal, leading to scars or prolonged discoloration.

Skin texture changes. Over time and with regular drinking, the skin can lose its suppleness and elasticity, leading to a rough texture and enlarged pores.

Sugar and skin. Many alcoholic beverages, especially mixed drinks, contain high amounts of sugar. Science shows that sugar can lead to advanced glycation end-products (or AGEs) that can damage collagen and elastin in the skin, further contributing to aging and skin rigidity.

3. Tummy Troubles 

Indigestion, gas, or even more severe stomach issues? Excessive alcohol can irritate the stomach lining, leading to gastritis. Overconsumption can lead to acid reflux, heartburn, and even irritable bowel syndrome. If your tummy's talking, it might be telling you to give it a break. Here’s the scoop on what’s going on:

Heartburn. Alcohol can relax the valve between our stomach and esophagus. The result? A bit of acid might decide to gate-crash upwards, leading to heartburn

Gastritis. Too much alcohol can inflame the stomach lining, causing gastritis. Symptoms include pain, nausea, and even vomiting. 

Digestion dilemma. Alcohol is notorious for slowing down our digestion. This can mean delayed stomach emptying and, for some, a sense of fullness or nausea.

Friendly flora and alcohol. Our gut is home to many, many microbes — our gut flora — that play a significant role in digestion. Too much alcohol throws them off balance. 

Dehydration. Alcohol can increase urine production and lead to dehydration, which can sometimes result in digestive discomfort or constipation. 

4. The Emotional Rollercoaster: The Ups, the Downs, and Everything in Between

We've all been there: feeling elated one moment and down in the dumps the next. Alcohol can amplify our emotions, potentially leading to mood swings and physical symptoms of anxiety and depression. How? By impacting neurotransmitters in the brain that help regulate mood:

Immediate euphoria vs. long-term mood dips. Initially, alcohol can stimulate the release of neurotransmitters such as dopamine, giving us that dopamine-driven "I'm on top of the world!" sensation. But what goes up must come down! The brain eventually overcompensates for these spikes, which can lead to feelings of long-term sadness, irritability, or even depression.

Anxiety amplifier. While alcohol might feel like a social lubricant that eases social anxiety, in the long run, we might find our nerves getting the better of us due to a combination of factors including neurotransmitter imbalances, blood sugar fluctuations, and dehydration.

Heightened emotional responses. Alcohol can intensify emotions, turning up the dial on both positive and negative feelings. It's common to experience heightened sensitivity, impulsiveness, or overreactivity as alcohol becomes a greater presence in our lives. We might find it harder to manage and understand our feelings, leading to emotional instability.  

Oops, did I do that? A couple of drinks can give us rose-colored glasses, making every idea seem fantastic — but it might just be the alcohol talking. Alcohol can compromise our decision-making and judgment, leading us to misinterpret social situations, magnify our emotional reactions, or make regrettable choices in the heat of the moment.

The day after a night out might have us questioning some of our emotional outbursts, leading us to experience a “rebound effect.” The emotions alcohol suppressed come flooding back, often more intensely than before. It's not uncommon to feel particularly low, anxious, or sensitive during this rebound. If this is happening frequently, it’s a warning sign from our brain telling us that alcohol is getting in the way.

5. “I Just Can’t Remember …”

A little memory fog after a glass or two? Alcohol can disrupt short-term memory and, with chronic use, it can even affect long-term memory. If you're starting to forget bits of the night before, consider it a red flag.

Forgetting parts of the night after drinking isn’t just a "whoops!" moment — it’s your brain saying, "Hey, I’m in trouble!" ​​Let's dive deeper into how alcohol and our memories interact:

  • Immediate memory effects. Alcohol can affect our short-term memory. That's why, sometimes, after a couple of drinks, you might find it hard to remember someone's name or misplace your keys even though you just had them.
  • Blackouts. Not to be confused with passing out, a blackout means that a person might still chat, dance, or even make decisions — but the brain isn't recording events as it typically does. The result? Gaps in memory that can't be retrieved, even with the best effort. Scary!
  • The science behind it. Alcohol affects the hippocampus, the area responsible for forming new memories. Consuming alcohol, especially in large quantities, interferes with this process, making it challenging to remember recent events.
  • Long-term impact. While an occasional memory lapse after drinking isn't a crisis, chronic and heavy drinking can eventually produce more significant consequences. In the long run, science shows that excessive alcohol consumption can lead to difficulties with cognitive functions and could put us at a higher risk for more severe memory impairments.
  • Brain plasticity. The good news is our brains are pretty resilient! Reducing alcohol consumption, especially if you've noticed memory issues, can let your brain recover. Engaging in brain-boosting activities and maintaining a healthy lifestyle can also bolster memory function.

6. Frequent Illness

Alcohol can play tricks on our immune system, making it harder for the body to fend off infections. If you’re catching colds left and right, your body might be hinting at something. Here’s a little more of what’s going on behind the scenes:

7. You’re Bruising Easily

Ever wake up with a mystery bruise and wonder, "Where did that come from?" If you've been enjoying a few more drinks lately, there might be a link:

  • Bruising basics. At its core, a bruise caused by leaking blood vessels. The speed and ease at which you bruise can be influenced by the sturdiness of these vessels and the skin's protective layer.
  • The platelet connection. Our platelets are responsible for clotting. Alcohol might lead to longer bleeding times and bigger or more frequent bruises. It’s the body's way of saying, "Hey, we’re not clotting like we should be!"
  • Healing hiccups. After a little injury or a minor cut, our body kicks into healing mode. Overindulging in alcohol can slow this process down. 
  • Vitamin vibes. Consistent alcohol consumption can meddle with how our body absorbs nutrients, especially vitamin C, which is vital for robust blood vessel walls. Less vitamin C might mean more bruises after a night out.
  • Medication mix. On certain meds? Combining them with your favorite drink might raise your risk of bruising, especially if you’re on blood thinners. It's always a smart move to chat with your doctor if you're mixing meds and booze!

8. Increased Tolerance

Last but certainly not least, if you're finding you need more and more alcohol to achieve the same effects, it's a key indicator that your body is developing a tolerance. This can lead to increased consumption, which further stresses the body. Let's unravel what's happening behind the scenes:

  • What is tolerance? Tolerance is the body’s ability to get used to a certain amount of alcohol. As a result, we might find we need more than we used to, just to get that familiar buzz.
  • Why does it develop? Regular and repeated exposure to alcohol prompts the body to up its processing game. The liver becomes more efficient at breaking down alcohol, and brain receptors affected by alcohol might become less sensitive.
  • Health implications. While it might sound like a superpower, increased tolerance isn’t doing your health any favors. Needing more alcohol to feel its effects also means a higher intake, which can strain vital organs like the liver, kidneys, and heart.
  • Tolerance vs. dependence. While they're not identical, increased tolerance can be a stepping stone towards dependence. If you find cutting back is challenging, or the idea of skipping a drink brings discomfort, it might be a sign to seek guidance.

Action Steps for a Happier, Healthier You!

Take these steps to care for your body:

  • Try alcohol-free days. Set certain days where you go alcohol-free. Mark them on the calendar and make it a mini-challenge!
  • Swap a mocktail for the cocktail. Next time you're out, try a fun alcohol-free alternative. You might be surprised by how delicious they can be! You can even take a mixology class focused on crafting tantalizing mocktails. Use fresh ingredients like muddled berries, ginger, fresh herbs, and sparkling waters. It’s not just a drink; it’s an experience in a glass!
  • Hydration station. Amp up your water intake, especially if you've been drinking. Aim for at least 8 glasses a day. It can counteract the dehydrating effects of alcohol, keep your skin glowing, and help flush out toxins.
  • Botanical brews. Instead of reaching for that wine or beer, discover the delightful world of herbal teas. Chamomile, peppermint, or hibiscus can offer a refreshing taste sensation. They hydrate, provide a sensory experience, and come with their own health benefits. Bonus: You get to choose a cute mug!
  • Treat your gut. Probiotics and fiber-rich foods can help keep your digestive system in tip-top shape. They're a little TLC for your tummy.
  • Culinary exploration. Dive into the world of cooking. Discover cuisines that use intriguing spices and techniques. Preparing a Thai curry or baking Italian biscotti not only distracts from cravings but also offers the rewarding experience of savoring your own culinary creations.
  • Stay active. Regular physical activity can help regulate mood, improve sleep, and boost your immune system. Even a short walk around the block can do wonders! Instead of the usual workout, join a local dance class or host a dance night at home. The rhythm, the moves, the sweat — it’s not just about fitness. Dancing releases endorphins, offers an emotional outlet, and is just plain fun!
  • Sleep sanctuary. Make your bedroom a tech-free zone to create a haven for rest. Dim the lights, play some calming tunes, and try to establish a regular sleep schedule. Cool temperatures, dark curtains, and some soothing white noise can help you get the quality sleep you deserve.
  • Revolutionize bedtime by introducing aromatherapy. Lavender, ylang-ylang, and chamomile essential oils can create a tranquil environment. A few drops in a diffuser or on your pillow can enhance your sleep quality and transport you to dreamland.

Take these steps to befriend your mind:

  • Engage in mindful moments. Practicing mindfulness can help regulate mood and reduce stress. Consider setting aside 10 minutes a day to focus on your breathing. Also, take a moment before you drink to ask yourself why you’re reaching for that glass. Is it out of habit? Stress? Peer pressure?
  • Journal journey. Document your feelings and observations as you cut back on alcohol. It’s a great way to track your progress and reflect on your journey.
  • Sound baths for the soul. Immerse yourself in the healing sounds of gongs, crystal bowls, and chimes. These sessions, often found at wellness centers, offer deep relaxation. The resonant frequencies promote mental clarity, emotional release, and physical healing.

Turning Insight Into Action

Recognizing the signs that you might be sipping a bit too much isn't a cause for alarm — it's an opportunity! Each signal our body sends is a nudge, guiding us towards choices that amplify our well-being. When we tune in, we unlock the power to shape our health and happiness in remarkable ways.

Being in sync with our body's needs means we're taking a proactive stance towards a brighter, more vibrant future. Every observation and realization is a stepping stone to understanding ourselves better and living more authentically. And guess what? With every positive choice, we're not just enhancing our own lives, but we're also becoming more present and engaged in the lives of those around us.

Summary FAQs

1. I’m having trouble sleeping — could alcohol be the reason?

While alcohol can initially make you feel drowsy, it interferes with your REM sleep, a vital stage for memory and cognitive function. This leads to disrupted sleep patterns and less restful nights.

2. Can alcohol really change the appearance of my skin?

Absolutely! Alcohol dehydrates the skin, leading to dryness, breakouts, and even facial redness due to dilated blood vessels.

3. I've been having stomach issues. Could alcohol be the culprit?

Yes, excessive alcohol can irritate the stomach lining, causing conditions like gastritis, acid reflux, and even IBS. Reducing intake might alleviate these issues.

4. Does drinking influence my mood swings?

Indeed, alcohol can amplify emotions and affect neurotransmitters in the brain responsible for mood regulation, potentially leading to mood swings.

5. Why can't I remember certain parts of the night after drinking?

Alcohol disrupts short-term memory and, with chronic consumption, impacts long-term memory as well. Memory gaps after drinking are clear signs from the brain about alcohol’s detrimental effects.

6. Why am I getting sick more often after partying frequently?

Alcohol can weaken your immune system, making you more susceptible to infections. It might be time to consider if excessive drinking is leading to more frequent illnesses.

7. I've noticed I need more drinks to feel the same buzz. Is that normal?

It’s “normal” in the sense that it happens to many of us, but it indicates an increasing tolerance to alcohol, which can lead to higher consumption and put additional stress on your body. It's a sign to perhaps reassess and reduce your intake.

Listen to Your Body and Start Healing With Reframe

Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!

The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.

You’ll meet hundreds of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.

Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.

And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).

The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!

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