How to Stop Drinking Alcohol Every Night

How to Stop Drinking Alcohol Every Night

A raise at work…drinks to celebrate!

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Alcohol consumption has become a prevalent habit in today's society, often associated with socializing, relaxation, and unwinding. However, when casual drinking turns into a daily routine, it can lead to dependence and harmful effects on our physical and mental well-being. Use this article to explore effective strategies to know how to stop drinking alcohol every night.

Understanding the Risks of Drinking Alcohol Every Night

Drinking alcohol every night may seem harmless at first, but it can have detrimental effects on one;s health over time. Regular alcohol consumption increases the risk of developing chronic diseases such as liver disease, high blood pressure, heart disease, stroke, digestive problems, and various types of cancer. Additionally, it can lead to physical and psychological dependence on alcohol, making it increasingly difficult to function without it.

To determine if drinking habits are cause for concern, consider the following questions:

  1. Does this exceed the recommended weekly limit? The UK Chief Medical Officers' low-risk drinking guidelines advise against consuming more than 14 units of alcohol per week. Exceeding this limit puts one at a higher risk of developing alcohol-related issues.
  2. Was there a noticeable  increase in alcohol intake over time? Gradually drinking more each night can indicate a developing tolerance to alcohol, which may lead to physical dependency.
  3. Is alcohol used as a coping mechanism? Relying on alcohol to deal with stress, anxiety, or negative emotions can be a sign of an unhealthy relationship with alcohol.
  4. Does one frequently drink alone at home? Concealed drinking at home can contribute to increased alcohol consumption, as there are no external constraints on the intake.

If you or someone you know identifies with any of these factors, it's important to recognize the potential risks associated with drinking habits and take steps to address them. With a greater understanding of these details one can reach a greater understanding on how to quit drinking every night.

Strategies to Reduce and How to Stop Drinking Alcohol Every Night

Breaking the habit of drinking alcohol every night requires commitment and a proactive approach. Implementing the following strategies can help regain control over drinking habits and ultimately reduce or quit alcohol altogether.

1. Educate Oneself About Units and Limits

Understanding the concept of alcohol units and recommended limits is crucial in managing alcohol consumption. One unit of alcohol is equivalent to 10ml of pure alcohol, which is roughly the amount one body can process in one hour. Familiarize oneself with the number of units in different alcoholic beverages and aim to stay within the recommended weekly limit of 14 units.

To assist in tracking alcohol intake, one can use the MyDrinkaware app or online tools like the Unit and Calorie Calculator. These resources provide valuable insights into the alcohol content of different beverages and help make informed decisions about consumption.

2. Incorporate Drink-Free Days

Introducing drink-free days into a weekly routine can significantly reduce alcohol intake. Start by selecting specific days each week where one would abstain from alcohol entirely. For example, one could choose to have three drink-free days initially and gradually increase the number over time.

By incorporating drink-free days, it not only reduces overall alcohol consumption but also gives the body a chance to recover and reset. This can have positive effects on physical and mental well-being, including improved sleep quality, increased energy levels, and enhanced mood.

3. Plan Ahead and Set Boundaries

Planning ahead and setting clear boundaries around alcohol consumption can help one stay on track. Decide in advance which days to not drink alcohol and stick to a plan. Avoid the temptation to "save up" units or engage in binge drinking on days when one does consume alcohol.

To support commitment, consider marking non-drinking days on a calendar or using smartphone reminders. This visual reminder can help stay accountable and reinforce motivation to reduce or quit alcohol.

4. Find Alternative Activities

Identify activities that can serve as alternatives to drinking and help avoid the urge to reach for alcohol. Engaging in fulfilling and enjoyable hobbies can distract from drinking and provide a healthier outlet for stress and relaxation.

Here are some ideas for alternative activities:

  • Socialize with friends or family members who support the decision to cut back on alcohol. They will provide accountability and support in knowing how to stop drinking every weekend.
  • Explore new hobbies or interests such as painting, playing a musical instrument, or gardening.
  • Engage in physical activities like going for a run, practicing yoga, or participating in sports.
  • Try relaxation techniques like meditation, deep breathing exercises, or mindfulness to manage stress and anxiety.
  • Take up a creative outlet such as writing, photography, or cooking to channel energy into something productive.
  • Set personal goals unrelated to alcohol, such as learning a new language, completing a puzzle, or reading more books.

By incorporating these alternative activities into a daily routine, one can shift the focus away from alcohol and discover new sources of fulfillment and enjoyment.

5. Seek Support from Friends and Family

Reaching out to friends and family for support can make a significant difference in the journey to reduce or quit drinking alcohol every night. Share goals and challenges with loved ones who can provide encouragement, understanding, and accountability. Be sure to communicate with those close so they can keep help with accountability and how to stop drinking alcohol every night.

Having a support system in place can help navigate social situations where alcohol is present and make it easier to resist the temptation to drink. Be sure to communicate intentions to friends and family members so that they can support the decision and avoid offering you alcohol.

In many cases, a more structured and professional approach to support can be beneficial for those trying to stop drinking alcohol every night. Here at Relay Health, we’ve created a unique recovery program that functions both as a sobriety support app, as well as a support group in your pocket. Consider giving the app a try if you’re struggling to meet your sobriety goals.

6. Keep a Journal

Keeping a journal can be a powerful tool for self-reflection and gaining insights into drinking habits. Write down thoughts, feelings, and experiences related to alcohol consumption. This practice can help identify patterns, triggers, and emotions that contribute to drinking.

In one’s journal, consider recording the following information:

  • Daily alcohol consumption, including the type and quantity of drinks.
  • Emotional states and triggers that lead to alcohol cravings.
  • Positive changes noticed when abstaining from alcohol.
  • Strategies or coping mechanisms that have been effective in reducing cravings.
  • Personal reflections on one’s journey towards reducing or quitting alcohol.

Regularly reviewing the journal entries can provide valuable self-awareness and serve as a reminder of progress and motivations.

7. Modify the Environment

Modifying the environment can play a crucial role in reducing the temptation to drink every night. Consider the following tips to create an alcohol-free environment:

  1. Remove all alcohol from the house to eliminate easy access and reduce the likelihood of impulsive drinking.
  2. Avoid places or social circles that encourage excessive alcohol consumption.
  3. Explore venues that offer non-alcoholic alternatives or organize activities that don't revolve around drinking.
  4. Challenge societal norms by suggesting alcohol-free gatherings or events with friends and colleagues.

By creating a supportive environment that aligns with person goals, one can remove unnecessary triggers and make it easier to know how to stop drinking alcohol every night.

8. Practice Self-Care

Prioritizing self-care is essential when working towards reducing or quitting alcohol. Taking care of physical, mental, and emotional well-being can help alleviate stress and improve overall resilience.

Here are some self-care practices to incorporate into a daily routine:

  • Ensure getting enough sleep and rest to support the body's natural healing processes.
  • Eat a balanced diet that nourishes the body and provides essential nutrients.
  • Engage in regular exercise to release endorphins and boost the mood.
  • Seek professional help or therapy to address any underlying emotional issues or trauma that may contribute to alcohol consumption.
  • Practice relaxation techniques such as mindfulness, deep breathing, or guided meditation to manage stress and cravings.
  • Cultivate a positive support network by surrounding oneself with individuals who uplift and inspire.

By prioritizing self-care, one can enhance their overall well-being and create a solid foundation for reducing or quitting alcohol.

9. Explore Professional Treatment Options

If it becomes challenging to find how to stop drinking alcohol every night despite best efforts, seeking professional help may be necessary. Professional treatment options can provide the necessary support, guidance, and tools to overcome alcohol addiction.

Outpatient therapy: Regular sessions with a therapist or counselor who specializes in addiction can help to address underlying issues and develop coping mechanisms to manage cravings and triggers.

Day sessions in a treatment facility: Participating in intensive day programs can provide a structured environment for therapy, education, and support while allowing one to return home each evening.

Residential treatment program: Inpatient programs offer a comprehensive and immersive approach to alcohol addiction treatment. They provide a supportive environment where one can focus solely on recovery.

When exploring treatment options, choose a program that aligns with needs and preferences. Professional guidance can significantly increase the chances of successfully reducing or quitting alcohol.

10. Celebrate Milestones and Successes

Acknowledging and celebrate milestones and successes along the way is crucial for maintaining motivation and sustaining positive change. Set achievable goals and reward oneself when reached. Celebrations don't have to involve alcohol; instead, find ways to treat oneself that align with new lifestyle.

Consider the following ways to celebrate progress:

  • Treat oneself to a spa day or a massage.
  • Plan a day trip to a new destination.
  • Indulge in a hobby or activity: such as painting, cooking, or playing a musical instrument.
  • Spend quality time with loved ones who have supported throughout the journey.
  • Take a moment to reflect on achievements and express gratitude for the positive changes made.

By celebrating milestones, reinforce the positive changes made and provide oneself with a sense of accomplishment.

11. Embrace a Healthier Lifestyle

Transitioning to a healthier lifestyle can complement efforts to reduce or stop drinking every day. By focusing on overall well-being, one can create a positive environment that supports the journey to sobriety.

Consider incorporating the following elements:

  • Engage in regular physical activity: Exercise releases endorphins, improves mood, and reduces stress, making it an excellent complement to alcohol reduction or cessation journey.
  • Follow a balanced diet: Nourishing the body with whole foods and essential nutrients can help restore physical health and support recovery process.
  • Prioritize sleep: Establish a consistent sleep routine and aim for quality sleep to promote physical and mental well-being.
  • Engage in stress-reducing activities: Find healthy outlets for stress, such as practicing mindfulness, yoga, or engaging in hobbies that bring joy.
  • Surround oneself with positive influences: Build a support network of individuals who encourage healthy choices and provide emotional support.

By embracing a healthier lifestyle, one can create a foundation for long-term success in reducing or quitting alcohol.

12. Stay Committed: Knowing How to Stop Drinking Alcohol Every Night

Reducing or quitting alcohol every night requires ongoing commitment and long-term support. Recognize that setbacks may occur along the way, and it's essential to stay resilient and focused on goals.

Continue seeking support from loved ones, therapists, or support groups to maintain accountability and motivation. Engaging in ongoing therapy or counseling can provide valuable tools and coping strategies to navigate challenges and maintain sobriety.

Remember, breaking the habit of drinking alcohol every night is a journey, and it's essential to be patient and kind to oneself throughout the process. Stay committed to goals, celebrate successes, and embrace the positive changes made.{{CTA}}


Breaking the cycle of drinking alcohol every night is a significant step towards improving health and overall well-being. By implementing the strategies outlined in this comprehensive guide, one can regain control over alcohol consumption and create a fulfilling, alcohol-free lifestyle. Stay committed, be kind to oneself, and embrace the positive changes that lie ahead.


Verywell Mind- 5 Self Care Practices for Every Area of Your Life

Mental Health America- Taking Good Care of Yourself

University of Alabama- Self Care: What is it? Why is it so Important for Your Health?

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