'I Gave Up Alcohol for 30 Days—Here's What Happened' ...0

Vulnerable moment: If my relationship status with alcohol were a mid-aughts Facebook profile detail, it would be, "It's complicated."

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.

When I found out I was pregnant with my first child at 32, I pumped the brakes on booze. While I had heard from many people that "their moms drank during pregnancy and they turned out fine," I failed to see the point of going against my doctor and the American College of Obstetricians and Gynecologists' firm stance that no amount of alcohol is safe in pregnancy. After my son was born during a global pandemic in 2020, I opted out of the "Mommy needs wine" culture, instead leaning into the new ways of destressing that helped me during pregnancy, like getting outside and moving every day. Things have continued to stay on a healthier trajectory.

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.

I also know that as a mom, I have a really hard time showing up for my family and sustaining necessary energy levels after a night of drinking. So, I embarked on a 30-day alcohol-free challenge—this time without a growing child in my belly. Here's what happened and why I absolutely loved it.

Related: 6 Major Things That Happen to Your Body if You Stop Drinking Alcohol

No nightcap? No problem. Drinking was often an end-of-day, post-kid-bedtime ritual, and red wine always made me drowsy. However, I frequently noticed that my sleep was disrupted after a glass or two of wine (or any alcohol). I also regularly failed to get back to bed after a 3 a.m.—and sometimes even midnight—waking.

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.

Listen, I'm all about having the holiday cookie and birthday cake, but I personally find that consuming too much sugar does a number on my whole body. It affects my energy levels and gut health, and I get headaches. I found that when I drank water instead of alcohol with meals, I had a far better handle on portion control. I enjoyed the one cookie after a Mediterranean diet-style meal and closed the kitchen.

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.

Related:Here's Exactly What Happens to Your Body When You Drink Alcohol During the Day

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.

Drinking was often a way to "de-stress" for me. But ironically, I felt my mental health was way better without alcohol—yep, even red wine. I was less stressed about what I said or did the night before (so long, hangxiety) and had no problem finding my phone or house keys. Importantly, feeling less stressed also made me more patient, which, as any parent knows, is crucial for helping to raise a good human.

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.

To each their own, I suppose. However, in addition to taking a hard look at my relationship with alcohol, this experiment also caused me to re-think who I spent time with. I won't cut these people out altogether, but I do have boundaries in place and find myself leaning into spending more time with people who don't revolve every hangout around alcohol.

Related: Cardiologists Are Begging You to Break This Super-Common After-Work Habit ASAP

Tips for Going Without Alcohol for 30 Days

No-alcohol challenges like Dry January are trendy, and partaking in one to "go with the crowd" is a healthy response to peer pressure if you ask me. However, it's helpful to set an intention as to why you are putting a pause on drinking. Maybe you want to sleep or eat better or have more patience with your kids. Knowing your "why" is helpful in hard moments, like a stressful day at work that would normally trigger a trip to the liquor store on your way home.

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.

You don't have to limit creativity to mocktails. Skipping alcohol can free up time for other activities you may be missing out on. Is there a movie you've been dying to see? Want to try your hand at knitting, pickleball or paddleboarding? There are tons of ways to have fun without alcohol, whether it's a date night, a friend day out or solo time to pursue a hobby.

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.

As you approach the end of your challenge, consider how you'd like to approach alcohol going forward. Maybe you want to extend the challenge or choose a sober lifestyle. Or, perhaps, you'd like to continue to drink but become more intentional. Think about what that looks like. Journaling can help here too.

Up Next:

Related: Does Drinking Alcohol Cause Inflammation? Doctors Share the Truth

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