Vol.33 How I Traded My Nightcap for a 2-Mile Run

During the first years of my alcohol-free journey, I laced up my running shoes every evening at 6 p.m. and jogged around my neighborhood for 2 miles.

If you’ve been around the Society for a while, you probably already know: the best way to become empowered alcohol-free isn’t just to remove alcohol—it’s to replace it.

Since AA wasn’t my thing, an evening jog became one of my experiments—and it stuck.

Now, looking back, I see it had a two-fold replacement benefit that I didn’t fully realize at the time:

• Moving your body gives you a natural dopamine boost to replace the alcohol-induced buzz—only it lasts longer.

• Light exercise acts as a natural sleep aid, without alcohol’s hidden cost to your sleep quality.

Just recently, I came across a 2012 review of clinical studies that found even a single session of light or moderate movement can noticeably improve sleep.

That’s why, for today’s pro tip on breaking the nightcap loop, I suggest this: swap the pour for the move.

Replace your usual wine o’clock with a short walk, some gentle yoga, or light stretching, and you’ll make those first nightcap-free evenings much easier to get through.

✨ Micro-Dose Takeaway: Your Member-Only Bonus

• Exercise boosts adenosine, the brain’s natural sleep chemical, making it easier to fall asleep

• Want to replace nightcap with a natural sleeping aid that doesn’t come with a hidden interest? Try a 15-minute light exercise of your choice