Alcohol is a common part of celebrations, nights out, and holiday gatherings. For some, it is even a nightly ritual with dinner. Even if someone feels their relationship with alcohol is balanced, it may not always serve them well, according to experts.
Hilary Sheinbaum, author of Going Dry: A Practical Guide To Drinking Less and Living More, said she believes everyone can benefit from a dry month, drinking less, or giving up alcohol entirely. Taking a break can help people recalibrate how alcohol fits into their daily, weekly, or monthly routine.
1. You’re sleeping poorly
Alcohol disrupts sleep, Sheinbaum explained. Alcohol initially sedates a person but then causes awakenings during the night. As alcohol metabolizes, it can suppress REM sleep, the stage where dreams occur, according to Wendy M. Troxel, a clinical psychologist and behavioral sleep medicine specialist.
People who use wearable sleep trackers often see their sleep score, readiness score, and heart rate variability drop after drinking alcohol.
2. Your mood feels off
Even small amounts of alcohol can affect daily mood, Sheinbaum said. Alcohol is a depressant. Giving it up for a period of time can lift mood and reduce anxiety. Alcohol affects neurotransmitters such as serotonin and GABA, which help regulate mood and stress. When someone takes a break, the brain has a chance to reset, leading to more stable emotions and a calmer mental state. Many people notice that even a short alcohol hiatus makes everyday stress feel lighter.
3. You need to save money
Alcohol is expensive, Sheinbaum noted. Cocktails can cost $15 plus tip, and it is rare for people to have just one drink on a night out. Safe transportation home via rideshare services also adds to the cost. Skipping alcohol at dinner can cut a restaurant bill in half.
How long should the break last?
Monthlong challenges such as Dry January and Sober October have become popular. Sheinbaum agreed that one month is a good starting point. She said she typically does not feel a major difference until about 10 days in, but results vary. She recommended charting changes in mood, sleep, productivity, and financial savings over 30 or 31 days. From there, a person can decide to continue or to add alcohol back in.
If someone slips, Sheinbaum said it is okay. Not all is lost. The person can simply pick up where they left off. The goal of taking a break is not perfection but understanding how alcohol affects daily life and making changes accordingly.
Tips for navigating social settings without alcohol
Social settings can be one of the hardest parts of giving up alcohol. People may feel awkward without a drink in hand or tired of explaining to others why they are not drinking. Sheinbaum noted that no one owes an explanation, and people should not pressure others who are not drinking.
Many bars and restaurants now offer mocktail menus, so people can order something other than club soda. At home, nonalcoholic options are widely available, such as canned aperitifs and alcohol-removed sparkling wine. Sheinbaum said this allows people to participate in events and have the same experience without a buzz.
A related article discusses how giving the liver a break from alcohol can reduce the risk of cirrhosis.
Even for those who do not drink daily, the body can still benefit from a break. A monthlong pause provides structure without pressure and can reveal how alcohol truly affects energy, mood, and overall well-being.
