I did my share of partying in college, subscribing to the idea that this time was all about living for the "nights you'll never remember with the people you'll never forget." I didn't slow down much in my 20s, but I switched to the "supposedly healthy" red wine that seemingly everyone's 100-year-old grandmothers drank daily.
Still, I find myself veering into yellow-flag territory with alcohol during certain times of the year: the holidays, my birthday in March and the summer months. As a health writer who has spoken to numerous doctors about alcohol, I know we've undergone what feels like a seismic shift. In January, outgoing U.S. Surgeon General Dr. Vivek Murthy, MD, even called for a warning label about cancer risk on alcohol similar to what we currently put on cigarettes.
Related: 6 Major Things That Happen to Your Body if You Stop Drinking Alcohol
My sleep hours on those occasions clocked in at anywhere from three to six hours, which is below the recommended 7 to 9 hours per night. With this change, I felt much better rested and experienced far fewer night-wakings that weren't linked to a crying child. And this makes sense: A 2024 study indicated that even a small amount of alcohol before bed can interrupt deep REM sleep, so I know I didn't dream this one up.
2. My diet improved.
This one wasn't very surprising, given that I was filling my body with nourishing foods and sleeping better. However, it was a massive bonus for me with two active sons. I could better keep and show up for them, engaging in silly play and not needing an hour-long nap in between.
4. My gut health improved.
When my nights take a "play hard" turn, I notice I wake up with a stomachache (not to mention a pounding headache). I did not experience that during my month without alcohol, and I'm sure my improved diet and portion control contributed to this benefit. I also felt—and frankly, looked—far less puffy because I wasn't as bloated. Research shows that alcohol can affect the bacteria in your gut and your intestinal lining and trigger inflammation.
6. My relationships shifted.
My husband did the challenge with me, and it was great to have that support and find new ways to have fun together, like checking out local coffee and dessert shops. I think it actually helped our bond! However, not everyone was so supportive, and in the time since I participated in a 30-day alcohol-free challenge, I've been told that I used to be more fun. When we told one person that we didn't want to make an exception and go out for drinks with them, they asked us to call us when we were done with the challenge. Ouch.
Related: Cardiologists Are Begging You to Break This Super-Common After-Work Habit ASAP
Tips for Going Without Alcohol for 30 Days
2. Experiment with mocktails.
There are so many recipes out there and even mocktail menus at restaurants. Playing with mocktails is a way to have something "special" without the booze. Just be careful: some are loaded with sugar. If your "why" involves improving your diet, opt for something like club soda with herbs and frozen berries, or another low-sugar concoction.
4. Journal.
Writing your feelings on life sans booze can help you work through challenging moments and give you something to return to post-challenge. When did you find yourself craving alcohol? What did you do instead? Journaling offers written proof you can do hard things without alcohol. You might consider keeping this practice before or after a night that involves drinking. I personally do it by journaling about how I'm feeling and how I plan to approach alcohol. (I take a photo of my entry with my phone and peek at it if I find myself ready to go off-script on any given evening.)
5. Consider re-entry.
Up Next:
Related: Does Drinking Alcohol Cause Inflammation? Doctors Share the Truth
Sources:
"Alcohol and pregnancy." American College of Gynecologists."US Surgeon General calls for cancer warning labels on alcohol." The Lancet."About sleep." CDC."The effect of alcohol on subsequent sleep in healthy adults: A systematic review and meta-analysis." Sleep Medicine Reviews."Alcohol and Gut-Derived Inflammation." Alcohol Research. Read More Details
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