Alcohol has become a common part of celebrations, nights out, and holiday gatherings. For some, it may even be a nightly ritual with dinner. But even if people feel their relationship with alcohol is balanced, it may not always be serving them well.
“I do think everyone can benefit from a dry month, consuming less alcohol, or breaking up with alcohol for good,” said Hilary Sheinbaum, author of Going Dry: A Practical Guide To Drinking Less and Living More. Taking a break can help people recalibrate how alcohol fits into their routine.
1. Sleeping poorly
Alcohol affects sleep quality. “Alcohol initially sedates you, but then it causes awakenings in the night,” Sheinbaum said. As alcohol metabolizes, it can suppress REM sleep, the stage where dreams mostly occur, according to clinical psychologist Wendy M. Troxel. People who use wearable devices may notice lower sleep scores, readiness scores, and heart rate variability on nights they drink.
2. Mood feels off
Even small amounts of alcohol can affect daily mood. “If your mood sucks—alcohol is a depressant, and so, giving it up for a period of time can elevate your mood,” Sheinbaum said. “Not only might you feel happier, but you will feel less anxious as well.” Alcohol influences neurotransmitters like serotonin and GABA, which help regulate mood and stress. A break allows the brain to reset, leading to more stable emotions and a calmer state. Many people find that even a short hiatus makes everyday stress feel lighter.
3. Need to save money
Alcohol is expensive. “Alcohol is expensive—$15 cocktails plus tip!—it’s not cheap! And it’s rare that people have just one on a night out,” Sheinbaum noted. Safe transportation home, such as Ubers or taxis, also adds up. Skipping alcohol at dinner can cut the final bill in half.
How long should the break last?
Month-long challenges like Dry January and Sober October have gained popularity. Sheinbaum agreed that one month is a good starting point. “Typically, I don’t feel a major difference until 10 days in, but everyone is different,” she said. She recommended charting changes in mood, sleep, productivity, and financial savings over 30 or 31 days. From there, people can decide whether to continue or how to reintroduce alcohol. If someone slips, Sheinbaum said, “It’s ok, not all is lost. Just pick up where you left off. The point of breaking up with alcohol for a period of time isn’t necessarily perfection. It’s so you can see how booze is impacting your day-to-day life and make changes accordingly.”
Tips for navigating social settings without alcohol
Navigating social events can be one of the hardest parts of giving up alcohol. Many people feel awkward without a drink in hand and tired of explaining themselves. The article advises that if someone in a group is not drinking, others should not press them about it. Many bars and restaurants now offer mocktail menus. Options such as Ghia’s canned nonalcoholic apéritif and Mionetto Alcohol Removed Sparkling Wine are recommended for alcohol-free alternatives. “This way, you can still participate in events and get-togethers, and have the same experience, but without a buzz,” Sheinbaum said.
Takeaway
Even if a person does not drink daily, their body—especially the liver—can still benefit from a break. A month-long break offers structure without pressure and can reveal how alcohol truly affects energy, mood, and overall well-being.
