The neuroscience of drinking and how it affects the brain
Have you ever wondered what exactly is going on in your brain when you’re enjoying a glass of wine or a cold beer? If you’ve pondered this question, you’re not alone. The neuroscience of drinking has been the subject of extensive research for decades, and there’s more to it than just the intoxicating “buzz” we feel.
With the rising trend of reduced alcohol consumption—particularly among Millennials and Gen Z, who prioritize mental health—many individuals are reassessing their relationship with drinking. According to a 2024 study by Atrium Health, 49% of Millennials and 61% of Gen Z have actively chosen to cut back on alcohol. [8].
Understanding how alcohol affects the brain and other parts of our body, can not only help improve overall brain health, but it can help us make informed decisions about our drinking habits, leading to improved wellness, better sleep tracked by our sleep tracker headband, and even saved dollars.
In this blog post, we’ll dive into the immediate and long-term effects of alcohol on the brain and explore how we can be smarter about our drinking choices and our relationship with alcohol.
Ready to dive into the science behind that sip? Let’s get started.
The brain on booze: the immediate impact and beyond
So, you’ve taken that first sip, and within minutes, you start to feel different. Why? The moment alcohol enters your bloodstream, it works its way to your brain, altering essential neurotransmitters, like dopamine, and leading to a cascade of physiological and psychological changes.
From neurotransmitters to that “buzz”
Alcohol primarily targets a neurotransmitter called gamma-aminobutyric acid (GABA). This neurotransmitter inhibits brain activity, leading to feelings of relaxation and reduced anxiety. On the flip side, alcohol also inhibits the release of another neurotransmitter, glutamate, which typically increases brain activity. The result? A double-whammy of slowed brain function that makes you feel calmer but also less sharp. [1]
Recent research has also shown that excessive alcohol consumption can impair the brain’s ability to reorganize and form new neural connections. [2] This is critical for learning and memory, which underscores the importance of moderate drinking for long-term cognitive health.
Impact on neuroplasticity
We know that alcohol isn’t good for us, however, chronic alcohol consumption adversely affects the brain's ability to reorganize and form new neural connections, a process known as neuroplasticity. Here’s a deeper dive:
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Synaptic Plasticity: Prolonged alcohol exposure impairs synaptic plasticity, which is crucial for learning and memory. This impairment can lead to long-term cognitive deficits. [2]
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Structural Changes: Studies have shown that excessive alcohol intake can lead to structural alterations in the brain, affecting regions responsible for executive functions and emotional regulation. [9]
What is chronic long-term use?
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For men: Consuming more than 14 drinks per week. [10]
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For women: Consuming more than 7 drinks per week. [10]
Short-term consequences you might wake up to
While the initial buzz can be enjoyable, it’s followed by a slew of short-term consequences. We’ve all heard of hangovers, but did you know they’re partly the result of alcohol messing with your sleep cycle? Alcohol may help you fall asleep faster, but the quality of sleep you get is often poor. You’re likely to wake up feeling groggy and unrested, which could affect your mental performance and mood for the entire day. [3] Using our wearable headband, Muse S Headband, you can get insights into the quality of sleep you get after drinking.[4]
The chemical imbalance
Over time, continued use of alcohol can lead to an imbalance of these neurotransmitters, making your brain reliant on alcohol to feel “normal.” This can result in withdrawal symptoms, increased anxiety, and a host of other problems when alcohol is not consumed.
But that’s not the end of the story. Alcohol also releases dopamine, the “pleasure” neurotransmitter, creating that feel-good experience. However, with frequent drinking, you’ll need more alcohol to achieve the same dopamine high, setting the stage for potential dependency. [5]
Pour decisions: the lasting effects of alcohol
If you think the effects of alcohol stop once you’ve sobered up, think again. Regular heavy drinking has long-term implications that go beyond the occasional hangover or embarrassing text message.
Cognitive and memory impairments
The long-term consumption of alcohol is associated with cognitive deficits that can affect your memory, attention, and problem-solving skills. Alcohol can also impair the formation of new memories, a phenomenon known as “blackouts.” The hippocampus, a region of the brain crucial for memory, is particularly vulnerable to the effects of alcohol. [6]
Emotional roller coaster
Long-term drinking can lead to mood swings, depression, and increased anxiety. While many people use alcohol as a way to cope with stress or emotional pain, the irony is that the substance often exacerbates these issues over time.
Hit on your physical health
The brain isn’t the only organ taking a hit. Liver disease, high blood pressure, and an increased risk of stroke are some of the well-documented physical effects of long-term drinking. [7]
Alcohol units: Do you know how many units of alcohol are in your favorite drink? Awareness can be the first step in making smarter drinking choices.
Finding a Middle Ground: How to Drink Smarter
Just because alcohol has the ability to negatively impact brain health, it doesn’t mean you have to cut it out completely. Sometimes, sharing a glass of wine at a gastronomic restaurant or catching up over a beer with an old friend is about more than just the drink—it’s about connection and enjoyment. While it may not always be the healthiest choice for the brain, we often justify it in the name of balance and ease.
The key is making more intentional, conscious choices rather than defaulting to habit. Being aware of the risks is important, but so is finding a mindful approach that allows you to drink smarter while still fully enjoying social events and special moments.
What is Mindful Drinking?
Mindful drinking is about being intentional with your alcohol consumption—paying attention to why you're drinking, how much you've had, and how it makes you feel in the moment. Instead of drinking on autopilot, it encourages you to pause, check in with yourself, and make conscious choices, such as alternating with water or deciding whether you truly want another drink. [11]
How to Practice Mindful Drinking
If you’re looking for a more balanced relationship with alcohol, here are three techniques that can help:
Set Clear Intentions - At the start of each week, be mindful of how many drinks you’ll have and plan for alcohol-free days. Align your plans with how you want to show up for yourself that week.
Pause & Check-In - Before reaching for another drink, take a moment to ask yourself: Do I really want this? Creating a mindful pause helps you make more intentional choices and avoid overdrinking. Additionally, asking yourself if you're influenced by your surroundings or friends can also help.
Find Healthier Alternatives - If you enjoy the ritual of having a drink, try non-alcoholic options like mocktails, sparkling water, or kombucha that mimic the taste and look of alcohol without the negative side effects.
Your next steps to a healthier, more mindful relationship with alcohol
From understanding the intricate ways alcohol affects our brain to exploring the lasting consequences on our overall health, we’ve covered a lot of ground. But most importantly, we’ve also laid the foundation for a healthier, more mindful relationship with alcohol.
While optimizing your brain health won't happen overnight, key things like monitoring your alcohol consumption, and using our brain-sensing headband and meditation subscription can be integral to your wellness journey. While sticking to a routine of mindful drinking might take some time, there are tools to help keep you feeling your best so the choice becomes more and more desirable. Muse provides the insights and tools you need for better sleep, another key element in your brain health. Combining our EEG headset and meditation subscription with a commitment to improving other areas of your wellness is a great place to start.
Your takeaway checklist:
- Understanding the short-term and long-term impact of alcohol on your brain and body
- Practical steps for finding middle ground in your drinking habits
- Leveraging modern tools like the Muse S Headband and your own commitment to your wellness journey can help you make more informed decisions about alcohol and your overall brain health.
Tune into an Untangle episode on the benefits of mindful drinking with Ian Andersen, co-founder of Sunnyside, a mindful drinking app:
References:
[1] Sayette, M. A. (1999). Does Drinking Reduce Stress? Alcohol Research & Health, 23(4), 250-255. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6760384/
[2] Fein, G., & Cardenas, V. A. (2015). Neuroplasticity in Human Alcoholism: Studies of Extended Abstinence with Potential Treatment Implications. Alcohol Research: Current Reviews, 37(1), 125-141. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4476599/
[3] Colrain, I. M., Nicholas, C. L., & Baker, F. C. (2014). Alcohol and the Sleeping Brain. Handbook of Clinical Neurology, 125, 415. https://doi.org/10.1016/B978-0-444-62619-6.00024-0
[4] Pacheco, D., & Singh, Dr. A. (2023, August 9). Alcohol and sleep. Sleep Foundation. https://www.sleepfoundation.org/nutrition/alcohol-and-sleep#:~:text=Since%20alcohol%20is%20a%20sedative,and%20more%20of%20the%20former
[5] Chiara, G. D. (1997). Alcohol and Dopamine. Alcohol Health and Research World, 21(2), 108-114. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6826820/
[6] Alcoholism: Clinical & Experimental Research. "Heavy, Chronic Drinking Can Cause Significant Hippocampal Tissue Loss." ScienceDaily. ScienceDaily, 25 October 2006. www.sciencedaily.com/releases/2006/10/061025085513.htm
[7] Centers for Disease Control and Prevention. (2022, April 14). Drinking too much alcohol can harm your health. learn the facts. Centers for Disease Control and Prevention. https://www.cdc.gov/alcohol/fact-sheets/alcohol-use.htm
[8] Atrium Health. (2024, March 25). Why are so many people going alcohol-free? Atrium Health. https://atriumhealth.org/dailydose/2024/03/25/why-are-so-many-people-going-alcohol-free
[9] European Federation of NeuroRehabilitation Societies (EFNR). (2024). Implications of alcoholism in neuroplasticity. EFNR. https://efnr.org/implications-of-alcoholism-in-neuroplasticity
[10] Centers for Disease Control and Prevention. (2020). Alcohol consumption among adults in the United States, 2018. National Center for Health Statistics. https://www.cdc.gov/nchs/products/databriefs/db374.htm
[11] McMaster University Wellness. (n.d.). Mindful drinking: Harmful consumption & pattern recognition. McMaster University. https://wellness.mcmaster.ca/mindful-drinking-harmful-consumption-pattern-recognition
