Your weekly drinking results
A few changes could make a difference to you
You drink MORE than 83% of men your age
Drinking less gives you more energy.
Drinking too much can make you feel tired, sluggish and generally a bit under the weather. Drink less and it shouldn't take too long before you notice that you have more energy.
Drinking less can help you sleep.
Regular drinking can affect the quality of your sleep, making you feel tired and sluggish. When you drink alcohol before bed you may fall into a deep sleep quicker, but as the night goes on you spend more time in the less restful Rapid Eye Movement (REM) stage of sleep. This can leave you feeling tired the next day, not matter how long you stay in bed. To help you sleep better, stop drinking earlier before bedtime. This will give your body time to process the alcohol you've drunk. On average it takes two hours to process a glass of wine or pint of beer. For more advice to help you sleep visit www.nhs.uk/livewell/sleep/pages/sleep-home.aspx
Drinking less can lift your mood.
Some people drink when they're feeling down, but this usually only makes them feel worse. Initially alcohol may make you feel more energetic or cheerful, but then - because alcohol is a depressant - you could end up feeling worse. For other ways to lift your mood visit www.nhs.uk/conditions/stress-anxiety-depression/
Now we know more about how you drink, we'd like to suggest some simple tips that you could try using to drink less. You don't need to do them all. Pick what works best for you and your life.
Swap to a lower strength to cut your calories.
Knowing the alcoholic strength of what you are drinking is really quite important. A simple way to reduce the amount of alcohol and calories you're drinking is to swap strong beers or wines for ones with a lower strength. The strength can be seen on the side of cans/bottles and on pumps in pubs as "% ABV", which stands for alcohol by volume. This is sometimes written as "vol" or "alcohol volume". A 1% difference may not sound much but it adds up over a few drinks.
Drinking to boost your confidence can backfire.
Alcohol suppresses the parts of the brain which control inhibition, so a drink or two may make you feel more socially confident when out socialising. But these pleasant effects wear off fast and as you drink more, more parts of the brain are affected. Alcohol may also make you angry or aggressive or can make you feel more anxious or down. You may do or say things that you wouldn't when you're sober, and which you regret the next day.
If you would like information about how to build your confidence and help you relax in social situations, without the need to drink, there is a wide range of useful resources on NHS Choices. See: http://www.nhs.uk/livewell/mentalhealth/Pages/Mentalhealthhome.aspx
Find a way to relax that you like - that doesn't involve having a drink.
We all need ways to unwind from our busy lives. Drinking alcohol may make you feel relaxed at the time, but can make you feel worse afterwards. Simple activities like exercise, reading, yoga, playing music, cooking something new or making time for a hobby can all help you wind down. Find what works for you.
Drop a drink size.
A really easy trick to drink a little less without feeling like you are missing out is to go for smaller sizes. Try bottled beer instead of pints, or a small glass of wine instead of a large one.
Can you have one less?
Each time you have a drink, ask yourself "Can I have one less?"
Keep an eye on how much is in your glass.
It's easy to drink too much when you're at home. Pay attention to how much you or your friends and family pour into your glass and always make sure to finish one drink before pouring another. Topping up drinks makes it harder to keep track of how much you've had and to know when you planned to stop.
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Are beer and wine safer to drink than spirits?
© Drink Less Feel Good 2024
