Nathan López Bezerra
Alcohol has become a common feature of celebrations, social gatherings, and even nightly routines. But even for those who do not drink daily, a break from alcohol may offer benefits. Hilary Sheinbaum, author of Going Dry: A Practical Guide To Drinking Less and Living More, says that everyone can benefit from a dry month or from drinking less overall. Taking time off can help people reassess how alcohol fits into their lives.
Recognizing when a pause might be needed can be subtle. Here are three signs that suggest it could be time for a break.
Poor Sleep
Alcohol disrupts sleep. Sheinbaum noted that alcohol initially sedates but then causes nighttime awakenings. Clinical psychologist Wendy M. Troxel explained that as alcohol metabolizes, it suppresses REM sleep, the stage where dreams mostly occur. People who track sleep with wearable devices often see lower sleep scores, readiness scores, and heart rate variability on nights they drink. Even one drink can affect the body’s physiological state and leave a person feeling less rested the next day.
Mood Changes
Small amounts of alcohol can affect daily mood. Sheinbaum stated that alcohol is a depressant, and 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 report that even a short alcohol hiatus makes everyday stress feel lighter.
Financial Savings
Alcohol is expensive. Sheinbaum pointed out that cocktails can cost $15 or more, plus tips, and people rarely have just one on a night out. Safe transportation costs, such as Ubers or taxis, add up. Eliminating alcohol from a dinner bill can cut the total in half.
How Long Should the Break Last?
Month-long challenges such as Dry January and Sober October have become popular. Sheinbaum agreed that one month is a good starting point. She said she usually does not feel a major difference until 10 days in, but results vary. She recommended tracking changes in mood, sleep, productivity, and financial savings over 30 or 31 days. From there, a person can decide whether to continue or how to reintroduce alcohol. If a slip occurs, Sheinbaum stressed that it is not a failure. The goal is not perfection but understanding how alcohol affects daily life.
Navigating Social Events Without Alcohol
Social settings can be challenging when not drinking. Many bars and restaurants now offer mocktail menus, so people can have a beverage besides club soda. Sheinbaum recommended options such as Mionetto Alcohol Removed Sparkling Wine. She noted that this allows people to participate in events and have the same experience without a buzz. She also advised that if someone in a group is not drinking, others should not press them about it.
Even for those who do not drink daily, the body may still benefit from a break. A month-long pause provides structure without pressure and can reveal how alcohol affects energy, mood, and overall well-being.
