Is Drinking a Glass of Wine Every Night Bad? The Modern Health Perspective

September 28, 2025 •

4 min read

While a nightly glass of wine has long been romanticized as a relaxing ritual, recent scientific consensus suggests a more cautious perspective. The question, 'Is drinking a glass of wine every night bad?', is complex and requires a look beyond the long-held beliefs about heart health.

Quick Summary

Despite some past studies suggesting benefits, a nightly glass of wine carries potential health risks that often outweigh any purported rewards, affecting sleep, increasing cancer risk, and potentially leading to dependency over time.

Key Points

Risks Outweigh Benefits: Despite past studies, the potential health risks of a nightly glass of wine, including cancer, poor sleep, and weight gain, tend to outweigh any minor benefits.
Sleep Disruption: Alcohol can disrupt the body's natural sleep cycles, particularly restorative REM sleep, leading to reduced sleep quality and daytime fatigue.
Increased Cancer Risk: Alcohol is a known carcinogen, and regular intake, even in moderation, is linked to a higher risk of several types of cancer.
Potential for Weight Gain: A nightly glass of wine contributes significant 'empty calories' that can lead to weight gain over time and can stimulate appetite.
Consider Healthier Alternatives: Safer and more effective ways to unwind exist, such as herbal teas, meditation, or light exercise, which don't carry the health risks of alcohol.
Risk of Dependency: A nightly habit, even of just one glass, can increase the risk of developing alcohol dependency for some individuals.
Mental Health Effects: Regular alcohol use can alter brain chemistry, potentially worsening anxiety and depression over the long term.

The Shifting Science of Alcohol Consumption

For decades, headlines touted the cardiovascular benefits of moderate red wine consumption, often pointing to antioxidants like resveratrol. This narrative contributed to the widespread belief that a daily glass was not only acceptable but perhaps even healthy. However, modern research offers a more nuanced and cautious view. Many older studies are now viewed with skepticism, partly because the "abstainer" groups sometimes included individuals who had quit drinking due to poor health, skewing the results. Today, major health organizations, including the World Health Organization and the U.S. Surgeon General, emphasize that no amount of alcohol is truly risk-free and that drinking less is better for your health.

The Unseen Health Risks of a Nightly Habit

A regular nightly habit, even of just one glass, can expose your body to several cumulative health risks that can diminish your overall well-being. The potential harm often overshadows the minimal benefits of a small amount of alcohol.

Increased Cancer Risk

Alcohol is classified as a known carcinogen, and regular consumption is linked to an increased risk of several cancers. The body processes alcohol into a chemical called acetaldehyde, which can damage DNA. Even a single drink a day is associated with an elevated risk for certain cancers, including:

Oral and esophageal cancer
Liver cancer
Colorectal cancer
Breast cancer in women

Disrupted Sleep Cycles

Many people drink wine to relax and fall asleep faster, but this effect is misleading. While alcohol may initially act as a sedative, it significantly reduces the quality of your sleep later in the night. It disrupts the restorative REM sleep phase, which is crucial for memory consolidation and emotional regulation. As the alcohol is metabolized, it can cause you to wake up, leading to fragmented sleep and daytime fatigue.

Weight Gain and Metabolic Changes

A single 5-ounce glass of wine contains approximately 120-130 calories, mostly from the alcohol itself, which the body prioritizes metabolizing over fat. This means your body burns fewer calories from food for energy, increasing the likelihood of weight gain. Additionally, alcohol can lower inhibitions, potentially leading to overeating or making less healthy food choices. The calories from a nightly glass can add up significantly over time, contributing to a caloric surplus and unwanted weight gain.

Negative Impact on Mental Health

While a glass of wine might feel relaxing in the moment, daily alcohol consumption can negatively affect mental health over the long term. As a central nervous system depressant, regular use can alter brain chemistry, interfering with neurotransmitters that regulate mood, sleep, and emotional responses. This can increase anxiety, worsen depression, and lead to mood swings. The nightly routine can also develop into a psychological dependence, where the individual relies on the wine to unwind, leading to more significant mental health challenges.

Liver and Other Organ Stress

Chronic alcohol use, even at levels some might consider moderate, can put a strain on the liver. The organ is responsible for metabolizing alcohol, and regular intake can lead to problems like fatty liver disease over time. Additionally, alcohol can affect the peripheral nervous system, causing issues like heart arrhythmias, and can disrupt the endocrine system and its hormone regulation.

The Risk of Dependency

Even a single glass of wine a night can establish a ritual that, for some, can lead to dependency. Risk factors for developing alcohol use disorder include genetics and a history of mental health conditions. Using alcohol to cope with stress or insomnia creates an unhealthy cycle that can escalate over time.

Wine vs. Alternatives for Nightly Relaxation


Feature	Nightly Glass of Wine	Healthier Alternatives
Relaxation Method	Chemical depressant affecting brain function	Natural methods promoting physiological and mental calm (e.g., deep breathing, reading)
Effect on Sleep	Disrupts REM sleep, decreases quality, increases wakefulness	Promotes restful, uninterrupted sleep and helps regulate sleep cycles
Long-Term Health	Increased risks of cancer, liver disease, heart issues, weight gain	Supports overall wellness, physical and mental health
Nutritional Value	Empty calories, potential sugar content	Can offer nutrients (herbal teas) or no calories (sparkling water with lemon)
Risk of Dependency	Risk of developing tolerance and physical/emotional dependence	No risk of dependency or withdrawal symptoms

Healthier Alternatives to Consider

If the nightly glass of wine is part of a wind-down routine, consider replacing it with a healthier alternative that provides similar relaxing benefits without the associated risks.

Mindfulness and Meditation: Incorporating even 10 minutes of mindfulness or a guided meditation can significantly reduce stress and improve mental clarity.

Herbal Teas: Warm herbal teas like chamomile or lavender can have a naturally soothing effect without the added calories or health risks of alcohol.

Mindful Movement: Gentle exercise, such as a walk or yoga, can help release tension and promote relaxation.

Engaging Hobbies: Reading a book, journaling, or listening to calming music can help shift your focus away from daily stressors.

Conclusion: Making an Informed Decision

While drinking in moderation is a personal choice, the evidence is clear that a nightly glass of wine comes with potential risks that can accumulate over time. Concerns regarding cancer, sleep disruption, weight gain, and mental health should be weighed against the minimal and often debunked health benefits. Relying on wine for its purported benefits is no longer advisable, as healthier sources of antioxidants and more effective relaxation methods exist without the associated dangers. Ultimately, the decision to incorporate wine into your daily routine should be an informed one, prioritizing your long-term health and well-being. Consulting a healthcare professional for personalized advice is always a prudent step. For more comprehensive information on alcohol's effects on the body, refer to authoritative sources such as the National Institute on Alcohol Abuse and Alcoholism (NIAAA).

Frequently Asked Questions

Yes, even one drink per day is associated with an increased risk for several types of cancer, including breast and colorectal cancers, according to recent advisories.

No, while it may make you feel drowsy initially, alcohol disrupts your sleep cycles, particularly the restorative REM phase, and can lead to you waking up later in the night.

In the U.S., moderate drinking is defined as up to one standard 5-ounce glass of wine per day for women and up to two for men. However, some guidelines are becoming more conservative, advising even less.

Yes, a nightly glass of wine adds empty calories to your diet. Because the body prioritizes metabolizing alcohol, regular intake can lead to increased fat storage and weight gain over time.

Red wine contains more antioxidants like resveratrol than white wine. However, modern expert opinion suggests these benefits are minimal and don't outweigh the health risks associated with regular alcohol consumption.

Consider healthier alternatives such as warm herbal teas, non-alcoholic beverages, practicing mindfulness or meditation, taking a relaxing walk, or reading a book to help you unwind.

Yes, regular alcohol consumption can alter brain chemistry, potentially increasing feelings of anxiety and depression over time, rather than providing lasting relaxation.