Alcohol has become a common part of celebrations, nights out with friends, and holiday gatherings. For some people, it is even part of a nightly dinner routine. But even for those who feel their drinking is under control, alcohol may not always serve them well.
Hilary Sheinbaum, author of Going Dry: A Practical Guide To Drinking Less and Living More, said that nearly everyone can benefit from a month without alcohol, from drinking less, or from stopping completely. Taking a break can help people reset how alcohol fits into their daily or weekly routine. Sheinbaum pointed to several signs that indicate it might be time for a pause.
1. Poor sleep
Alcohol interferes with sleep. Sheinbaum explained that alcohol first sedates the body but then causes awakenings later in the night. As the body metabolizes alcohol, it suppresses REM sleep, the stage where most dreams happen, according to Wendy M. Troxel, a clinical psychologist and certified behavioral sleep medicine specialist. People who use wearable sleep trackers may notice lower sleep scores, readiness scores, and heart rate variability on nights they drink. One glass of alcohol in the evening can disrupt the body’s physiological state and leave a person feeling unwell the next day.
2. Off mood
Even small amounts of alcohol can affect day-to-day mood. Sheinbaum said alcohol is a depressant, so giving it up for a period can lift mood and reduce anxiety. Alcohol affects neurotransmitters such as serotonin and GABA, which help regulate mood and stress. Taking a break allows the brain to reset, leading to more stable emotions and a calmer mental state. Many people find that even a short break from alcohol makes everyday stress feel lighter.
3. Need to save money
Alcohol is expensive. Cocktails can cost fifteen dollars or more, plus tips, and people rarely have just one on a night out. Safe transportation home by rideshare or taxi also adds to the cost. Skipping alcohol at dinner can cut a restaurant bill in half. For those trying to save money, ditching alcohol is a direct way to keep more cash.
How long the break should last
Month-long challenges such as Dry January and Sober October have become popular. Sheinbaum said one month is a good starting point. She noted that she does not notice a major difference until about ten days in, but everyone is different. She advised charting changes in mood, sleep, productivity, and savings over thirty or thirty-one days. From there, a person can decide whether to continue or how to reintroduce alcohol. If someone slips and has a drink, Sheinbaum said it is okay to just pick up where they left off. The goal is not perfection but to see how alcohol affects daily life and to make changes accordingly.
Tips for social settings without alcohol
Navigating social events can be one of the hardest parts of giving up alcohol. It can feel awkward to be without a drink and tiring to explain to others that one is not drinking, although no explanation is required. Many bars and restaurants now offer mocktail menus, so people can order something more than club soda. Non-alcoholic options are also available for home, such as canned nonalcoholic aperitifs or alcohol-removed sparkling wine. Sheinbaum said these allow people to participate in events and have the same experience without the buzz.
The bottom line: Even for people who do not drink daily, the body can still benefit from a break from alcohol. A month-long pause provides structure without pressure and can reveal how alcohol truly affects energy, mood, and overall well-being.
