How To Replace Alcohol in Your Evening Routine

It’s evening: you put on that comfy sweatshirt you’ve had since college, browse through Netflix for a new mystery series to binge-watch, and … reach for a glass of pinot that’s been part of your evening ritual for years (or even decades). If that sounds familiar, you’re not alone — many of us get in the habit of ending our day with a couple of drinks (or more — we deserve it, right?). 

However, recently you’ve noticed that alcohol is taking more than it’s giving. You end up falling asleep before the show ends. Even if you make it through the whole thing, you have no idea who did it in the “whodunit” you watched. Even worse, you end up waking up at 3 a.m. after passing out on the couch, tossing and turning for the rest of the night as you sweat under the covers. When you get up in the morning, you feel groggy and dehydrated. 

You can’t deny it anymore — alcohol is the culprit in this situation. But does cutting it out of your evenings mean settling for a boring night? Not at all! The key is replacing your boozy ritual with an evening routine without alcohol. Let’s find out how to unwind without alcohol with some handy tips for quitting evening drinks. Spoiler alert: you might find that these fun alternatives to alcohol in the evening are more satisfying than that wine glass (or bottle) ever was.

Evening Routine Without Alcohol

Wondering what’s drawing you to the bottle when the sun goes down, and want to know how to unwind without alcohol? It’s all about finding a way to relax while rewiring our brain by forming new habits.

Many of us reach for a drink to help us “relax.” And while it’s true that alcohol slows down the nervous system thanks to its depressant effects, that “relaxation” is just a temporary numbing effect. It also backfires: in an attempt to rebalance itself, the brain releases dynorphin that leaves us more anxious than we were before we had that drink. Those 3 a.m. awakenings we mentioned before? That’s dynorphin in action, making us restless and leading to morning-after anxiety and grogginess.

Unfortunately, even if we understand that booze doesn’t truly relax us, it can be hard to leave it behind. Simply performing the same action — in this case, drinking — at the same time creates neural pathways that make the habit difficult to break. If drinking at night has become a habit, social and environmental cues might also seal it in place.

Moreover, alcohol also floods our brain with extra dopamine, creating a brief boost of pleasure by triggering the “reward circuit.” While any habit triggers dopamine release (the brain loves habits!), in the case of substances like alcohol the effect is especially strong. Luckily, there are plenty of healthy ways to change our habits and get dopamine flowing naturally! We get a dopamine boost from other foods and drinks we consume, as well as from healthy interactions, creative activities, and much more. The more we perform our new routine, the stronger the new associations will get, making it easier to keep booze out of the picture.

Now let’s turn to some practical tips for quitting evening drinks!

1. Swap the Cocktail for a Mocktail (or Herbal Tea)

Letting go of alcohol in the evenings means we’ll need something else to sip on. And it doesn’t have to be boring! In fact, making the evening drink a fun ritual is important to keep us from feeling deprived. An extra bonus? There are plenty of options that are actually hydrating and packed with nutrients!

• Seasonal mocktails. Mocktails are more popular than ever these days, and there’s a reason. They’re fun, packed with nutrients, and actually hydrate you — all without the morning-after hangover!
• Chamomile tea. In the words of Lin Yutang, “There is something in the nature of tea that leads us into a world of quiet contemplation of life.” A great pick for evenings in particular? Chamomile! Science says it helps us calm down thanks to the effects of apigenin that binds to receptors in the brain, inducing relaxation. (And unlike booze, it won’t wake you up in the middle of the night!)
• Lavender lemonade. Also known for relaxation, lavender helps send us off into dreamland — no hangover in sight!

The reason this drink swap works so well is because we’re replacing one activity with a similar one. Our taste buds are satisfied, we feel (more) hydrated, and that soothing wave of relaxation envelops us, satisfying our craving in a healthier way.

Tip: Become a mocktail master and experiment with seasonal flavors and garnishes to keep things interesting. Need some inspiration? Check out “Alcohol-Free Drinks: 10 DIY Mocktail Recipes” and “Heartwarming Winter Mocktails for Cozy Alcohol-Free Evenings.”

2. Get Moving With a Relaxing Evening Stretch

Don’t worry, we’re not going to suggest doing a cardio “boot camp” routine or full-speed spinning session. Evenings are all about relaxation, and there’s time for getting our sweat on in the morning. Instead, this is the time to do some light stretching to build flexibility and calm the nervous system. Studies show that light physical activity increases the production of GABA. That’s the same calming neurotransmitter that alcohol boosts, but there’s one big difference: no crash!

Tip: Try a relaxing evening yoga routine to combine movement with a bit of meditation (more on this later!). Check out “How Can Yoga Help Us Drink Less Alcohol?” for inspiration.

3. Dive Into a Good Book or Podcast

There’s a reason why “bedtime stories” are a thing: they help us relax and drift off to sleep. The rhythm and imagery of an imaginary world alone works wonders when it comes to relaxation. But there’s more to it! According to Johns Hopkins Center for Sleep and Wellness neurologist Rachel Salas, listening to stories engages our mirror neurons — networks that fire when we observe or think about someone else’s experience and “internalize” it as our own. Mirror neurons are at the heart of our ability to empathize with others — a uniquely human feature that alcohol tends to disrupt.

As Salas tells National Geographic, “From a neurological standpoint, it’s not just the idea of traveling and seeing new places, it’s about connecting. We’re naturally social beings.” Bedtime stories, in turn, are “as old as literature gets … In a way, when we’re listening to sleep stories, we’re harkening back to the very dawn of human culture.”

Tip: Start collecting podcast episodes and audiobooks to have a playlist at hand when it’s time to wind down for the day. Mysteries, heartwarming romances, survival tales, and nature-themed stories are all great options. Just stay away from anything too scary — unless that’s your thing!

4. Get Creative

One of the best ways to reduce stress is engaging in creative pursuits. Tapping into our creative side gives us that dopamine boost we might be craving. Only this time, instead of waking up with a hangover, we end up with a new beaded bracelet, crochet hat, or painting to (maybe) put on the wall.

Tip: Try different media. Even if you’ve never painted, written a poem, or put together a digital collage — give it a go! Check out “Sober Living Activities: Visual Arts, Music, and Writing” for inspiration and ideas.

5. Practice Mindfulness or Meditation

Meditation — as well as other forms of mindfulness, such as diaphragmatic breathing, visualization, or yoga — is another sobriety superpower. 

Science even shows that meditation relieves stress and boosts neuroplasticity — the brain’s ability to rewire itself. It also helps us coast through cravings, and helps the prefrontal cortex recover after alcohol misuse by increasing gray matter. Moreover, mindfulness gets us out of the “default mode network” — neural pathways involved in habitual, self-referential thinking associated with addictive behaviors. (Want to learn more? Take a look at “How Can Meditation Help Me Overcome Alcohol Misuse?”)

Tip: Experiment with different mindfulness practices to find one that clicks — then make it a part of your evening routine. Check out “The Best Meditations for Stress Relief” for some soothing options, or check out meditations or even sleep podcasts on YouTube!

6. Soak in a Relaxing Bath and Harness the Power of Essential Oils

Sound baths are amazing, but so are actual baths! Science says that warm water triggers the release of endorphins, boosting well-being and promoting relaxation.

Want to step it up a notch? Add Epsom salts, essential oils, or a bath bomb to take the experience to a new level. Research says that certain scents activate our limbic system, boosting our mood and even easing alcohol cravings. 

Jasmine tends to have an uplifting effect. As Amy Leigh Mercree puts it in Essential Oils Handbook: Recipes for Natural Living, “Jasmine is one of the best oils to use if you are feeling apathetic or depressed. It induces a sense of euphoria and can help you restore optimism and a lust for life.”

Lavender, in turn, is relaxing, while peppermint is known to ease headaches. As Mercree goes on to say, “Essential oils are a superpower from the plant world.” Let’s reap the benefits and harness this superpower to turn our evenings into an oasis of well-being and health!

Tip: Add a “sound bath” element to the experience to get the best of both baths together! Play a sound healing audio, listen to nature sounds, or put on a calming playlist to soak in the relaxation.

7. Go for Game Night or Pick a Puzzle To Sweep the Cobwebs Away

Who says that games are just for kids? Find an engaging board game and make it a weekly (or nightly!) ritual. Science says that games are a natural way to release dopamine, giving us that pleasure of reward without the booze. Plus, engaging the prefrontal cortex with puzzles and strategy games helps repair any damage inflicted by booze, making alcohol-related brain fog a thing of the past.

Tip: Find a game that fits your vibe. Love strategy? Give Catan a go. Want to channel your inner sleuth? Try Codenames. Feeling imaginative? Dixit will hit the spot! Want something fun with no thinking involved? Pass the Pigs will do the trick!

8. Finish With Gratitude 

Finally, ending the day on a grateful note can have a profound effect on our life. Whatever your new evening routine without alcohol looks like, spend a few minutes journaling afterwards and note at least three things that you’re grateful for that day. 

Science says that gratitude increases dopamine and serotonin production in the brain, giving us a natural boost of joy. This simple practice can add staying power to your new routine by building positive associations with it. (Check out “10 Benefits of a Daily Gratitude Practice” for a deeper understanding of the power of gratitude.)

Tip: Keep your gratitude journal handy and look over it when an alcohol craving strikes. It’s a tangible reminder that life without alcohol is full of joy!

Reframing the Night

As you continue building your new evening routine, keep working on any cognitive distortions you might still have about alcohol. Dispelling the myths and clearing your mind of any remaining misconceptions will help the new habits stick. 

The best part? You’ll go to bed knowing that alcohol didn’t steal another evening from you by erasing your memories or making you say or do things you didn’t mean. Here’s how Annie Grace puts it in This Naked Mind:

“I like who I am when I go to bed at night and when I wake up in the morning. My mind has more time and space, now that addiction doesn't dominate my thoughts. Time to spend with my family, to take care of myself, to progress my career … Now I am fully aware and alert from the moment I wake up until the moment I go to bed. What a gift.”

In time, alcohol will be an afterthought — you might find that it doesn’t even enter your mind. Congrats — you’re free!