"While alcohol is still a ubiquitous part of cultural and societal norms, forgoing alcohol (be it drinking less or limiting it altogether) seems to be the continual on-trend wellness practice to adopt (see: sober curiosity and celebrity cool-girls practicing an alcohol-free lifestyle like Blake Lively and Bella Hadid). According to the University of Michigan’s Monitoring the Future study, Millennials and Zoomers are taking note, drinking less than Boomers and Gen X did at their age. Whether it’s because we’re questioning our relationship to alcohol or because of the social, psychological, and physical advantages of abstaining from alcohol, many people are swapping cocktails for non-alcoholic wines, mocktails, and spritzes. But what actually happens when you stop drinking alcohol for one month? We wanted to find out.
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But BTW, this article is not meant to make you afraid of alcohol—we do not believe in generally demonizing any one food or drink (unless that food or drink is negative for you). Since so many people are becoming more and more sober curious, we wanted to find out what actually happens when you cut out alcohol (even temporarily) so that you can be fully informed to decide what your healthiest life looks like, whether it’s completely alcohol-free or a glass of rosé here and there. This information is based on research, but remember that every body is different. Also, health is rarely all or nothing—even just reducing alcohol intake can give you benefits. But what would happen if you did cut out alcohol for one month? Here’s what experts had to say.
What Actually Happens to Your Body If You Stop Drinking for One Month?
You may sleep better
Your favorite alcoholic nightcap may have sedative effects that can make you feel drowsy and help you fall asleep faster, but drinking alcohol (especially excessively and within three hours of bedtime) can disrupt the sleep cycle. Once the liver has metabolized the alcohol, it triggers your body to switch to N1 sleep or the lightest stages of sleep. This is why you may be able to fall asleep quicker after drinking alcohol, but then wake up in the middle of the night or wake up feeling unrested. Alcohol use can also interfere with the circadian rhythm (the body’s natural sleep/wake cycle that operates on a 24-hour clock) by decreasing the body’s sensitivity to cues like daylight and darkness. Without these changes in the body that play an essential role in the sleep-wake cycle, you may feel alert when you want to sleep and sleepy when you want to be alert and awake.
So when you avoid alcohol (especially over an extended period), your sleep patterns will be better regulated and your sleep quality and quantity will improve. “When you stop drinking, your sleep improves almost immediately,” said clinical psychologist Dr. Sarah Church. “Although some people may initially experience insomnia or sleep disturbances during active withdrawal, over time, the quality of sleep is enhanced. Once you have quit drinking, you begin to experience more restorative sleep cycles, leading to better overall rest and increased daytime alertness.”
You stress less
When you wake up with a hangover, you’ll likely experience the usual suspects: nausea, headache, and “hangxiety” (or the anxious feelings that often come with a hangover). “Alcohol acts as a depressant on the central nervous system, slowing down brain activity and disrupting the balance of chemicals that regulate mood and cognitive function,” Dr. Church stated. While alcohol causes an increase in dopamine production (AKA the “pleasure hormone”) during the early stages of drinking, feelings of anxiety arise as soon the dopamine levels begin to drop, and the rush of the feel-good chemical wears off.
Although drinking can mimic the effect of GABA (the neurotransmitter that helps you feel relaxed and calm) by binding to its receptors short-term, it also decreases the production of GABA in your brain long-term. Chronic alcohol use also increases levels of the stress hormone cortisol. “Over time, this can lead to mood swings, increased anxiety, and impaired thinking,” Dr. Church explained. “There’s a high correlation between alcohol use disorder and other mental disorders, including depression and anxiety,” Michael J. McGrath, MD, a licensed psychiatrist, told Real Simple. “When you stop using alcohol, it really benefits your overall mental health.” Dr. Church agreed: “Quitting alcohol allows your brain to heal: The levels of dopamine and other chemicals begin to normalize, stabilizing mood and reducing anxiety.”
Your mental clarity improves
When you’ve had too much to drink, the first signs are usually loss of motor skills, slurred speech, blurred vision, and impaired judgment because alcohol suppresses the central nervous system. “Alcohol affects the hippocampus, which is the part of the brain associated with long-term memory, spatial memory, and learning,” Nichole Andrews, a registered dietitian nutritionist and oncology dietitian, explained to Forbes. “Excessive alcohol consumption causes this part of the brain to shrink.” The findings of a 2018 study support that, showing that heavy drinking can actually cause the part of the brain that’s critical to memory and learning (the hippocampus) to quickly decrease in volume, which is associated with poorer memory performance and more memory blackouts.
A 2018 study found that when you abstain from drinking, it can also reverse the negative effects alcohol has had on your cognitive functions like problem-solving, memory, and attention (with improvements seen as soon as two to four weeks after you stop drinking). Dr. McGrath told Real Simple that people might feel significantly more clear-headed after cutting out alcohol for one month. “You may notice an increase in mental clarity and memory, [since] alcohol use can impact concentration and memory,” he said. “The brain’s ability to form new connections improves, enhancing memory and learning, while reduced brain inflammation leads to clearer thinking,” Dr. Church agreed.
You may get sick less often
According to research, chronic alcohol negatively impacts the immune system, whereas abstaining from alcohol may lead to a more balanced immune system, meaning you might get sick less often. “Excessive alcohol consumption can weaken the immune system, making you more susceptible to illnesses and infections,” Andrews told Forbes. A study published by Alcohol Health and Research World proved that alcohol interferes with the production and function of white blood cells, especially those that defend the body against invading bacteria, leaving you more vulnerable to infectious diseases. According to the National Institute on Alcohol Abuse and Alcoholism, even one occasion of heavy drinking slows your body’s ability to ward off infections for 24 hours.
When you quit drinking, you may notice that you’ll experience colds, the flu, and other illnesses less often. And when you do get sick, you’ll likely be able to recover more easily and faster. “With alcohol cessation, immunity is boosted, and the body provides better defense from attacking microorganisms,” agreed Dr. Alison Tarlow, Psy.D, a clinical psychologist. “As you decrease your alcohol intake, you will likely experience fewer colds and other infections.”
You’ll likely have less digestive symptoms
Chronic alcohol consumption can also negatively affect the gut. One 2018 study found that alcohol can alter the gut microbiome and contribute to gut inflammation. Alcohol can throw off the balance of good and bad bacteria, creating digestive woes (i.e., bloating, gas, pain), inflammation, and other symptoms and issues. “Alcohol can bother your digestive system and cause problems like acid reflux, gastritis, and underlying ulcers,” Dr. Tarlow explained. But there is good news: “Quitting drinking allows the digestive system to recover, and therefore, it’s able to absorb nutrients much better with far fewer gastrointestinal complaints.” Recent studies have shown that removing alcohol for even three weeks can induce a complete recovery of gut barrier functions, meaning you may experience fewer digestive symptoms.
You may lose fat
Consuming alcohol slows the metabolism and stops the reactions that burn fat in the body. Once you take a drink, the body makes metabolizing alcohol a priority above processing anything else, which allows excess calories from the foods you eat to sit around, leading to weight gain and increased total body fat. “Alcohol is high in calories and often contributes to weight gain, particularly in the abdominal area,” Dr. Church explained. Alcohol manufacturers don’t have to list the total calories on the label of an alcoholic beverage, so people can end up consuming far more calories than they realize.
Plus, researchers have found that alcohol may affect your appetite by stimulating food intake when consumed before or with meals and inhibiting the effects of the hormone leptin that signals fullness (we all know the late-night pizza we need after a night of drinking). “Alcohol can increase appetite and lead to unhealthy eating habits, which are reduced when alcohol consumption stops,” Dr. Church agreed. A 2018 study on the relationship between alcohol and obesity revealed that of the participants who stopped drinking for a month, 38 percent experienced weight loss. Dr. Church added that when you stop drinking for over a month, many people notice a weight reduction, especially in their mid-section. “This weight loss is also aided by the fact that alcohol can increase appetite and lead to unhealthy eating habits, which are reduced when alcohol consumption stops,” she said.
You could notice healthier skin
Yes, alcohol can also affect the skin, too. Being under the influence can cause complexion issues like broken capillaries on the face and nose, dry skin due to dehydration, inflammation, and reduced collagen levels (which can result in fine lines or dull skin). “Alcohol dehydrates the skin and may worsen certain conditions, such as acne and rosacea,” Dr. Tarlow explained. A 2019 study researching the effects of substance use on facial aging in women discovered that heavy alcohol use (defined as 8 or more drinks per week) was associated with increased upper facial lines, under-eye puffiness, volume loss in the mid-face, and blood vessels on the cheeks.
If alcohol is negatively affecting your skin and you stop drinking, you’ll likely notice a difference within the first week and a more drastic difference within 30 days. “When you quit drinking, the hydration levels of your skin will be restored, providing clarity and a younger look to the skin,” Dr. Tarlow continued. “Your skin will look more vibrant and less likely to cause an acne breakout.” Because alcohol is an inflammatory agent and causes damage to your cells, removing alcohol can make cellular repair involved in skin regeneration easier, resulting in more skin elasticity and less redness and discoloration on your face.
“Health is rarely all or nothing—even just reducing alcohol intake can give you benefits.”
Tips for Reducing Alcohol Intake
Set boundaries before drinking
“Awareness is the first step to changing any habit,” suggested Shaina Painter, MS, CNS, a clinical nutritionist. “Understanding what constitutes a standard drink and the recommended limits for daily and weekly consumption is crucial.” For example, a standard glass of wine is 5 ounces, a beer is 12 ounces, and a distilled spirit is 1.5 ounces. Knowing this ensures when you have one drink, it is actually one drink rather than two servings in one glass. Dr. Tarlow recommended setting clear boundaries about how many days a week you want to drink and limiting the number of drinks you’ll have on those days. “Keeping a diary of your alcohol consumption can make you more aware of your drinking patterns and may help you decide if you want to cut back,” she said.
Painter emphasized establishing a realistic goal to start reducing your intake, like avoiding consuming alcohol consecutive nights in a row, limiting consumption to the weekends, or setting a weekly limit based on your current drinking habits. Before the week begins, determine the days you’ll drink. Perhaps you’ve decided Wine Wednesday and Saturday-night mocktails it is. Will you set a drinking limit, like no more than two nightcaps per night? Once you achieve your goal, you can reach higher. And whatever you decide, commit to drinking one glass of water per alcoholic bevvie to offset its dehydrating effects.
Find non-alcoholic alternatives you enjoy
Whether you’re sober curious, wanting to cut back on imbibing for good, or considering taking a mindful break, leaning on booze-free substitutes can be a healthy approach. Thanks to a major shift in drinking culture in which non-alcoholic refreshments can be found at practically any food or beverage establishment, there’s a non-alcoholic alternative for whatever your drink of choice may be. Painter recommended swapping your typical alcoholic beverage for a mocktail. “Mocktails or non-alcoholic beverages like kombucha are great options to reduce intake, particularly in social settings,” she said. Click here for our rankings of non-alcoholic beverages and here for mocktail recipes.
If you still want some alcohol, but only care to keep drinking for the taste or experience, try one alcoholic drink and then switch to a booze-free alternative. “Drink a non-alcoholic beverage between alcoholic ones to slow down your intake,” Dr. Church agreed.
Certain pastimes are centered around alcohol and where you’re more likely to drink than others (think: happy hour, sporting events, parties), so planning alternative activities that don’t involve drinking alcohol can make it easier to avoid any temptations to drink. “Try to engage in social activities that don’t revolve around drinking, such as coffee meet-ups, outdoor activities, or movie nights,” Dr. Tarlow suggested.
If you’re going to an event where you know alcohol will be present, Painter recommends deciding how much you will drink before getting there. “Setting a goal in advance promotes accountability, clarity, and moderation, as well as helps prevent impulsive drinking.” And if you tend to reach for a drink to wind down after a long, stressful day or to help you get through uncomfortable social settings, find other ways to help you relax. “Identify situations or emotions that trigger your urge to drink and try other ways to cope, like exercising, reading, or practicing relaxation techniques,” Dr. Tarlow suggested. Whether that looks like taking a walk or reading a book, choose a form of recreation that’ll occupy your time and take your mind off of sipping on an alcoholic beverage.
Seek support
“Alcohol may be used to alleviate anxiety in social settings, manage stress, or as a vice to unwind,” Painter said. She recommended seeking social support from a health professional or another trusted source to help expand one’s stress management toolbox and address behaviors that can trigger the desire to drink. “Sharing your goals with a trusted friend or family member can provide valuable support and accountability,” She advised. “Social support not only offers encouragement and practical tips but also fosters reflection and may inspire those around you to consider reducing their alcohol intake.” Dr. Tarlow agreed, pointing out that talking to friends and family about your goals can be valuable as their support can encourage you to stick to them.
Please consult a doctor or a mental health professional before beginning any treatments. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or mental health condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.
Experts Consulted
Dr. Sarah Church is a clinical psychologist with more than 20 years of experience in research and treatment of patients with substance use. She is also the founder of Wholeview Wellness, a platform and resource to help patients dealing with addiction.
Dr. Michael McGrath is a licensed psychiatrist and medical director of The Ohana Addiction Treatment Center, and triple-boarded in psychiatry and neurology, addiction medicine, and pain medicine.
Nicole Andrews is a registered dietician nutritionist who specializes in oncology. Andrews has been a featured nutrition expert in publications such as the National Foundation for Cancer Research and verywell health.
Dr. Alison Tarlow is a clinical psychologist and chief clinical officer at Boca Recovery Center. Dr. Alison Tarlow’s clinical work has focused on the treatment of substance use and co-occurring mental health disorders.
Shaina Painter is a clinical nutritionist and certified nutrition specialist at Being Health, a modern mental health clinic. Painter has completed advanced training in intuitive eating, body image support, eating disorders, gastrointestinal health, and functional medicine.