get asked this a lot so here’s my honest answer: most of the time you can’t tell from one instance. wine and short sleep almost always show up together for me (dinner out = bad sleep after) so my log was useless for months until i forced separation. what actually worked: i only count a wine data point on nights i got 7+ hrs, and i only count a sleep-debt point on nights i had zero alcohol. cuts my usable data in half but now i have something real.
for me, two glasses with good sleep = fine, most weeks. under 6 hrs with zero alcohol = attack within 24hrs about 70% of the time. so sleep is my actual driver, wine was riding along. the part nobody tells you: this only works if you’re patient enough to wait for the isolated cases instead of logging every night.
took me close to 4 months to get enough clean single-variable nights to trust the split. anyone else had to separate two triggers that always travel together? how long did it take before the log actually told you something?