Mindful Drinking
Why ‘Just One’ Glass of Wine So Often Turns Into More, And Why It’s Not Your Fault
Do you ever feel guilty for having one more glass of wine than you ever intended to have?
Does this cycle sound familiar? You’ve had a long, tiring day and an even longer evening ahead—cooking, clearing up, bedtime routines. You’re low on energy, so you think one small glass of wine might be the pick-me-up you need to get through.
That first glass goes down easily… and before you know it, it leads to a second.
While it might help you push through the evening chores, it often comes at a cost: a grumpy, drawn-out bedtime, possible resentment towards others, and waking in the night. The next day? Poor sleep leaves you feeling sluggish, low in energy, and maybe a little guilty—especially if you’d planned to be alcohol-free but weren’t. You might feel flat, unmotivated, or slightly down.
And then evening rolls around again.
Once more, there are meals to cook, washing to sort, children to get to bed, and a familiar lack of enthusiasm or energy. What does your brain suggest will take the edge off? A glass of wine. But tonight, you’ll just have the one.
Except it’s rarely just one. Not because you lack willpower, but because alcohol, by its very nature, makes you crave more.
You’re Not Alone
This is a very common cycle to be caught in, and if this resonates with you, you are absolutely not alone.
Like many mothers (and fathers), when my children were young I experienced years of severe sleep deprivation. Despite trying countless techniques, I struggled to get any of them sleeping through the night. My worst night involved being up around 11 times between all three children.
Parenthood is wonderful in so many ways—but it’s also exhausting. Tantrums, fussy eaters, short attention spans, abandoned activities after ten minutes, and games designed for little ones that aren’t exactly stimulating for adults. Add to that the fact that it’s often hard to get out, exercise feels like another thing on an already long list, and energy levels are at an all-time low.
So what does society tell us is the quick solution?
Have a drink.
Alcohol promises to dull the edges, lift your mood, and make everything feel a little more manageable. And while being a parent is deeply rewarding, it can also be relentlessly repetitive and draining—especially when there’s pressure to enjoy every minute because it all goes by so fast.
A glass of wine can seem like a well-deserved escape.
The Trap We Don’t Talk About
What many of us don’t realise is that alcohol is moderately addictive for most people, just to varying degrees. It exists on a spectrum—not just something that affects “alcoholics.”
I had no idea of this for years.
So it’s easy to think: Why save drinking for the weekend? Why not make every evening a little more enjoyable? And because parents are often at home more, this habit can quietly take hold.
The issue isn’t just the health risks (which rarely motivate change on their own). It’s that regular drinking:
Disrupts sleep
Lowers mood the next day
Increases exhaustion
Reduces motivation to do the things that genuinely help
Makes us less present with our children
Stops us enjoying life as fully as we could
And the tricky part? It’s not as simple as saying, “Right, I’ll just stop.” Our brains are incredibly clever. They know alcohol offers a fast dopamine hit—the “feel-good” shortcut—so they keep steering us back there. That’s why willpower alone often isn’t enough.
Awareness Changes Everything
Once you realise that some of the problems you put down to daily life are actually being caused or amplified by alcohol, things begin to shift. Taking a break from drinking can be incredibly eye-opening—because without a break, how can you ever know how much better you might feel without it?
Lasting change comes not from deprivation or white-knuckling it, but from changing our beliefs about alcohol and gently reshaping our habits. If we still see alcohol as the ultimate reward or solution, cutting back will always feel hard.
The “Witching Hour”
Many people find the most tempting time to drink is between 5 and 7pm—often called the witching hour or wine o’clock.
If you’d like some practical, realistic tips for getting through this time, click the link below to download my free guide, packed with ideas you can try today.
👉 Click here to download the free guide
Please note: a small percentage of people who are physically dependent on alcohol can experience serious side effects if they stop suddenly. If you’re at all concerned, speak to a doctor before cutting back.
If you feel you’d benefit from some support, please get in touch. I can share details of options that may suit you, including a short self-paced online course with optional coaching calls, or 1:1 coaching for more personalised support.
👉 Click here to register your interest
I know what it’s like—and I know how much better life can feel when you cut down.
Every part of your life improves.
Wishing you a great rest of your day,
Sarah
