Drinking more since the baby? You can turn it around
A beer to take the edge off after a long day can slowly turn into three, or into most nights. A lot of new dads notice this and quietly worry about it. If that's you, the fact that you're asking is a good sign. It's easier to turn around early, and you don't have to do it alone.
Rough night? Call or text 988, or 1-833-852-6262 (24/7, dads too).
Why it creeps up
- It's the only "off switch" left when there's no time for anything else.
- Stress, worry and no sleep make a drink feel like relief.
- It can cover up depression or anxiety, which often show up in dads as drinking more rather than sadness.
Signs it's becoming a problem
- Drinking more, or more often, than you mean to
- Needing a drink to relax or sleep
- Hiding how much you drink
- Feeling irritable or anxious without it
- Someone close to you has mentioned it
- Drinking while you're in charge of the baby
Two safety rules: never drive after drinking, and remember the baby should always sleep alone, on their back, in their own crib. Never fall asleep holding the baby on a bed, couch or chair, above all after you've had alcohol. Hand the baby to another adult or put them down in their crib first.
Cutting back
- Pick alcohol-free days each week and stick to them.
- Don't keep much at home. If it's not in the fridge, it's easier to skip.
- Swap the ritual, not just the drink. A walk, a shower, or a non-alcoholic beer at the same time of night.
- Tell one person you're cutting back. It helps more than you'd think.
- If you drink heavily every day, talk to a doctor before stopping suddenly. Stopping all at once after heavy daily drinking can be dangerous.
Free, confidential help
The SAMHSA National Helpline, 1-800-662-4357, is free, confidential, and open 24/7. They can point you to local help. You can also search FindTreatment.gov, or bring it up with your doctor; here's how to talk to your doctor. If the drinking is covering up how you really feel, read worn down as a new dad and the signs of postpartum depression in dads.
Common questions
Is it normal for new dads to drink more?
Many new fathers notice they drink more because of stress and lack of sleep. If it is becoming a habit or hard to cut back, it is worth getting support early.
How can I tell if my drinking is a problem?
Drinking more than you mean to, needing it to relax or sleep, hiding it, or others mentioning it are signs to take seriously.
Where can I get free help for drinking?
Call the SAMHSA National Helpline at 1-800-662-4357, free and confidential, 24/7, or search FindTreatment.gov.
Is it safe to stop drinking suddenly?
If you drink heavily every day, talk to a doctor first, because stopping all at once can be dangerous.
Last updated October 2026. Postpartum Fathers is peer support, not medical advice. Sources: NIAAA on getting help safely, including why withdrawal needs medical advice, and Safe to Sleep (NICHD) for safe sleep.