Why alcohol hits harder sometimes and how to manage it.
You know that feeling? You pour your usual glass of wine, the same one you always have. But for some reason, tonight it hits you differently. You feel fuzzy-headed faster, you wake up groggy, or your sleep just feels... off.
It’s not just in your head, and it’s not some inevitable symptom of "getting older." What you're experiencing is a real, physical conversation happening inside you, a mix of biology, hormones, your daily habits, and even the emotional weight you might be carrying to that glass.
Let's talk about what's actually going on.
Alcohol Isn't Just a Drink; It's a Direct Message to Your Brain
When you sip alcohol (technically, ethanol), that molecule slips straight through your stomach lining and into your bloodstream.
It doesn’t hang around politely; it heads straight for your brain, liver, and muscles, interacting directly with your hormones and neurotransmitters.
Once it reaches your brain, it starts a precise chemical negotiation:
GABA: This is your brain’s ‘calm down’ system. Alcohol boosts GABA activity, which is why you feel that initial wave of relaxation and warmth.
Glutamate: This is your brain’s ‘switch on’ system. Alcohol suppresses it. This is why you feel less sharp, your reactions delay, and your memory can become patchy.
Dopamine: The ‘reward’ chemical. Alcohol gives it a temporary nudge, creating that brief buzz or flash of confidence.
This combination essentially makes you feel more relaxed, your reactions get slower, and you may feel more wobbly, mellow, or emotional, eventually just wanting to doze off.
The Sleep Sabotage You Don’t Feel Until Morning
While alcohol helps you fall asleep, it brutally sabotages the quality of that rest.
I wonder if you’ve noticed how it can silently kill your productivity, focus and mood.
It blocks REM sleep - the crucial phase where your brain files learning, processes emotion, and repairs itself.
It slows muscle recovery and blocks the normal release of repair hormones like growth hormone.
It raises your heart rate, disrupts your body temperature, and dehydrates you at a cellular level.
It forces your liver to prioritise toxin clearance over other critical roles, including managing cortisol and regulating hormones, to name a few.
As a result, you wake up groggy, anxious, or low in motivation, even after a full 8 hours of sleep.
You’ve logged the time, but your brain and body haven’t completed their essential overnight maintenance. I bet your smart watch will tell you this and advise you to do some yoga the next day.
How Your Liver Processes Alcohol
Your liver does most of the heavy lifting through a two-stage process:
Stage 1: The enzyme Alcohol Dehydrogenase (ADH) converts ethanol into acetaldehyde. This is a critical point: acetaldehyde is a toxic, inflammatory compound that is actually more harmful than the alcohol itself. It's the primary culprit behind nausea and hangovers.
Stage 2: Another enzyme must quickly convert this toxic acetaldehyde into acetate, which your body can safely break down.
Here’s the issue: your liver has a fixed processing capacity. If you drink faster than it can manage, acetaldehyde and excess alcohol continue to circulate, amplifying inflammation and disrupting your hormones.
Many people have a slow second phase, meaning the toxic acetaldehyde lingers longer. This capacity also naturally declines with age, which is why hangovers feel significantly worse in our 30s, 40s, and 50s and you can only reminisce about those days when you used to go out, drink, sleep 2hrs and show up at work just a little tired.
Your Hormonal Rhythm Matters
Your tolerance isn't static; it shifts with your hormonal landscape, especially for women.
During the follicular phase (from your period to ovulation), oestrogen rises and metabolism is more efficient. You might handle alcohol better.
During the luteal phase (after ovulation) and into perimenopause, progesterone rises, liver processing slows, and blood sugar becomes less stable. That same drink can feel twice as strong and worsen PMS symptoms, and we know that’s not fun to deal with if you have responsibilities to tend do.
The Deeper Question: What Are You Really Pouring?
Sometimes, the most important question isn't about that drink, but about the ritual. In my work, I often see that glass is a placeholder for something else.
Have you ever stopped to ask why you're having it?
Maybe it’s the evening signal that you can finally switch off.
Maybe it’s the unspoken social rule - fitting in, being “normal,” loosening up.
Or maybe, quietly, it’s the easiest way to take the edge off a day that’s demanded too much of you.
I know it might sound ridiculous, but I’ve see it too often - sometimes it can be a protective mechanism, a way to keep yourself safe from expanding fully into your potential, driven by a quiet fear of what that next level of visibility truly requires of you.
The High Cost of "Liquid Confidence" in Business
Think about the business lunch with a bottle of wine or the whisky poured to close a deal. Society romanticises this as “bonding.” But I invite you to question it.
Why would you want to enter a significant partnership you can’t have a clear, sober conversation with?
When you cloud your judgment to ease boundaries, you aren't just compromising your clarity in the moment. You are potentially setting up a relationship that will energetically drain you for years to come.
Smarter Approach
My goal isn't to tell you to never drink again. It's to give you the power of choice. Who am I to deny you a glass of bubbly at the birthday party or a vino with pasta on your Mediterranean holiday.
That familiar glass of wine isn’t always the same experience. It changes with your hormones, stress levels, and emotional load. Some nights it’s a pleasure. Other nights, it’s a signal.
If you find yourself reaching for a drink on a regular basis, I invite you to ask yourself:
“Do I really need this drink?”
“What do I truly need right now?”
If you’re honest with yourself, the answer might surprise you.
Often, your nervous system is craving regulation, not intoxication.
This looks different for everyone:
The somatic release of playing with a dog, hitting a tennis ball, or swinging a golf club.
The creative flow of learning a few chords on a guitar or singing loudly - even if you hit the notes badly.
The simple connection of a long hug or a conversation where you feel truly heard.
A quiet walk, without a podcast or music - just you and nature.
Maybe it’s rest. Maybe it’s space. Or maybe it’s finally listening to your body before it has to shout.
Choosing to listen is the ultimate strategic move. It’s the decision to power your life and leadership with sustainable, high-quality fuel.
Quick Ways to Make That Glass a Little Kinder
If you choose to drink, small shifts make a profound difference.
Nourish First: Eat before you drink - ideally protein, fat, and fibre to slow absorption into the bloodstream.
Hydrate with Intention: sip water between glasses. This supports your liver and helps reduce inflammation. Electrolytes are an added bonus.
Create a Buffer: Finish your last drink 2-3 hours before bed. This gives your body time to process the alcohol before you demand deep sleep.
Be Cycle-Aware: Notice how your tolerance shifts and adjust accordingly.
Mix It Up: Consider alcohol-free alternatives. Your sleep, mood, and hormones will thank you.
You set the standard for your own potential. Make sure your habits are building it, not capping it.
