Alcohol has become a common part of social gatherings, celebrations, and even nightly routines. However, even if someone feels their drinking habits are moderate, a break from alcohol can still be beneficial. Hilary Sheinbaum, author of Going Dry: A Practical Guide To Drinking Less and Living More, says that everyone can benefit from reducing alcohol consumption or stopping for a period. Taking a pause helps recalibrate how alcohol fits into daily life.
Here are three signs that may indicate it is time for a break from alcohol.
Poor Sleep
Alcohol affects sleep quality. Sheinbaum explains that alcohol initially acts as a sedative but later causes nighttime awakenings. As alcohol metabolizes, it suppresses REM sleep, the stage where dreaming occurs, according to clinical psychologist Wendy M. Troxel. People who use sleep trackers may notice lower scores and heart rate variability on nights they drink. Even one drink in the evening can disrupt the body’s physiological state.
Mood Changes
Alcohol can affect mood even in small amounts. Sheinbaum notes that alcohol is a depressant, and giving it up for a period can elevate mood and reduce anxiety. Alcohol influences neurotransmitters such as serotonin and GABA, which 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 everyday stress feels lighter after a short hiatus.
Financial Savings
Alcohol is expensive, with cocktails costing $15 or more, plus the cost of transportation. Sheinbaum points out that people rarely have just one drink on a night out. Skipping alcohol at dinner can cut the bill in half. For those trying to save money, cutting out alcohol is a direct way to reduce expenses.
How Long Should the Break Last?
Month-long challenges such as Dry January or Sober October have become popular. Sheinbaum says one month is an effective starting point. She adds that she typically does not feel a major difference until about 10 days in, but results vary. She recommends tracking changes in mood, sleep, productivity, and financial savings over 30 or 31 days. After that, a person can decide whether to continue or reintroduce alcohol. If a slip occurs, Sheinbaum reassures that it is not the end. The goal is to see how alcohol affects daily life, not to achieve perfection.
Navigating Social Events Without Alcohol
Social settings can be challenging when not drinking. People may feel awkward without a drink or tired of explaining their choice. Many bars and restaurants now offer mocktails, providing options beyond club soda. Sheinbaum suggests having nonalcoholic beverages available at home, such as canned aperitifs or alcohol-removed sparkling wine. This way, a person can still participate in events and have the same experience without a buzz.
Taking a break from alcohol, even for someone who does not drink daily, can give the body a rest. A structured month-long pause offers a chance to see how alcohol truly affects energy, mood, and overall well-being.
