People who need a glass of wine to unwind at night often display these 8 habits without realizing it

Let’s be honest: pouring a glass of wine at the end of the day feels like a reward.

A way to say, “I made it through.”

It’s familiar, easy, and for many people, part of the nightly routine without much thought.

But if you find yourself needing that glass to unwind more often than not, there might be more going on beneath the surface.

What looks like a small habit can actually be a signal—one that points to patterns in how we handle stress, structure our days, and take care of ourselves.

Here are eight habits that often show up in people who rely on a drink to wind down—most of the time, without even realizing it.

1. You deal with stress all day without taking breaks

Some people go through the entire day in work mode—jumping from one task to the next without stopping.

Emails, meetings, traffic, family stuff—it all piles up.

By the time evening rolls around, your brain is still running at full speed. So you reach for a drink because it’s the fastest way to turn things off.

But here’s the thing: your brain and body need little pauses during the day, not just one big switch-off at night.

Even taking a short walk, doing a few deep breaths, or stepping away from your screen for a few minutes can help.

These tiny breaks make a big difference later.

2. You always feel the urge at the same time each night

Ever feel like your body just knows when it’s time for a drink—even if you didn’t plan it?

That’s because routines become habits.

If you reach for a glass of wine every night at 7:30, your brain starts to expect it.

That time of day becomes a “cue,” and the craving kicks in like clockwork.

I used to get hit with a craving right after I finished doing the dishes.

It was weirdly specific, until I noticed the routine.

So, I changed it. I showered instead. The urge faded after a few days.

You don’t have to quit anything cold turkey.

Just shift the routine—do something else at that time or in that space.

Even small changes can break the loop.

3. You tell yourself you’ve earned it

“I had a long day, I deserve this.”

“Just one glass, no big deal.”

Sound familiar?

This is called self-justifying.

We all do it.

When we’ve been good in one area (like being productive), we feel like we’ve earned a treat—even if it doesn’t actually help us feel better long-term.

Try this instead: ask yourself what the wine is really doing for you.

Are you looking to feel calm? Less anxious? Less bored?

Once you know the real reason, you can try something else that fits.

Maybe a short chat with a friend. Maybe a good playlist and a cup of tea.

Give your brain what it’s asking for—just in a way that helps you more.

4. You don’t eat enough during the day

This one’s super common.

People skip meals or eat little snacks here and there. By the time evening hits, your blood sugar crashes—and guess what feels like a quick fix?

Yep, wine.

Alcohol hits fast and gives your brain some fuel, but it also messes with your sleep and mood.

A better fix?

Eat a real dinner. Something with fiber, protein, and healthy fat.

Think: lentils, roasted veggies, tofu, or a hearty grain bowl.

Try it for a few nights and see if your cravings drop. They probably will.

5. Your space encourages the habit

The stuff around you makes a big difference.

If your wine glasses are right next to the sink, the bottle is always chilled, and the corkscrew is on the counter—you’re making it really easy to stick to the same habit.

Try switching things up.

Move the wine glasses to a top shelf.

Put a water bottle, herbal tea, or kombucha front and center.

Even a fun mug or a cold sparkling drink in a nice glass can make a difference.

If you make the healthier choice easier to grab, you’re more likely to choose it.

6. You think relaxing means zoning out

Let’s clear something up: relaxing isn’t the same as numbing out.

Wine does help you feel calm at first, but it actually messes with your sleep and can leave you feeling groggy or low the next day.

It quiets your brain but doesn’t really recharge you.

What actually helps you feel better long-term?

Things like stretching, listening to music, or even just sitting quietly with your legs up.

I like taking short photo walks or playing calming music.

These things slow me down without fogging me up.

If your goal is to feel better, choose activities that help your body and brain recover—not just shut off.

7. You’re often alone in the evenings

Being alone isn’t bad. But feeling disconnected or lonely? That’s different.

Sometimes, wine becomes a stand-in for company or comfort.

It fills the quiet.

But a short check-in with a friend, a voice note, or even a quick chat in a group thread can help more than you think.

Connection doesn’t have to be deep or long to be meaningful.

I’ve found that even sending a message like “What’s something good that happened today?” can lift the mood for everyone.

Give it a try—it’s a better boost than wine most nights.

8. You treat night as the end instead of the start

This one took me a while to figure out.

We often see nighttime as the “end” of the day. So we think, “I made it through—I deserve something.”

But what if we saw night as the beginning of tomorrow?

That small shift changed how I treated my evenings.

Instead of winding down with wine, I started preparing for a better morning.

A good sleep, a clean space, a clear plan for the next day—all of that felt more rewarding.

And weirdly, it helped me feel more relaxed, not less.

If you care about your mornings, protect your evenings.

It doesn’t mean you can’t enjoy yourself—it just means thinking one step ahead.

A quick recap

If you often reach for a glass of wine at night, it’s not about willpower.

It’s about patterns—and the good news is, patterns can change.

Try these small steps:

• Take short breaks during the day so stress doesn’t pile up.

• Switch up your evening routine to break automatic habits.

• Eat enough real food at dinner.

• Move wine tools out of sight and place better options in reach.

• Use other ways to relax—stretching, music, light movement.

• Reach out to someone, even briefly, instead of staying fully alone.

• See evening as the start of a good tomorrow, not just the end of a hard day.

And if you do still have that glass sometimes? No shame.

Just do it with awareness. Pause and ask: “What am I really needing right now?”

That one question might shift everything.