The benefits of giving up alcohol

A drink now and then never hurt anyone - or so we all like to think. But being “sober curious” is more popular than ever as we learn more and more about the long-term risks of alcohol.

Whether you’re looking to challenge yourself, save money, or spare your partner from your snoring, giving up alcohol could improve your life beyond the morning after. 

Skip to:

• Short-term benefits
• Long-term benefits
• Infographic
• Getting involved together
• The final say 

Short term benefits of quitting alcohol

1. Better relaxation and sleep

While a nightcap might help some of us nod off, alcohol actually disrupts your sleep cycle and quality of sleep.¹ Alcohol is a depressant: it relaxes you, and you may initially fall asleep quickly. But then comes the “rebound”. 

After a few hours asleep, you’ll start to become unsettled and you might have vivid, stressful dreams. Alcohol (at any level) significantly delays and reduces the Rapid Eye Movement (REM) stage of sleep.²

This is the type of sleep in which you process all of your learning and memories. So, without proper REM sleep, you might struggle to focus, take new information in, or you might be more forgetful than usual. 

If you drink more than 14 units per week (that’s about 6 pints of beer, 6 medium glasses of wine, or 14 shots of spirits), you’ll likely wake up feeling like you’ve had no rest at all.^3,4

It’s believed that alcohol increases sleep apnoea episodes by about 25%.⁵ Over time, sleep apnoea can contribute to depression, raise your blood pressure, and dangerously affect your breathing.⁶

Whether it’s because of disturbed REM, sleep apnoea, needing the toilet, or something else, it’s also likely you’ll wake up more during the night. Luckily, you’ll see improvements quickly when you cut down the drinks. 

If you’re struggling to fall asleep without alcohol, practising good sleep hygiene can help you lay down healthy habits for a proper night’s rest. 

Many people find that a sleep-friendly bedtime routine helps their brain unwind. Try settling down to a bath or a book and minimise distractions if you can.

You might also find a supplement helps you wind down after a long day. Try remedies containing L-theanine, an amino acid that’s commonly found in tea leaves. It’s known to help relaxation, focus, and sleep – so you’ll get all the calm of a nice cuppa without the caffeine buzz.⁷

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Long-term benefits when you stop drinking alcohol

1. You might find it easier to manage your weight

A lower weight isn’t necessarily a healthier weight - but cutting out alcohol can help us make smarter choices about the food we eat.

You might find you’re ready for a snack after your evening tipple, even if you’ve just had a meal. Or maybe you can’t resist the smell of 3am chips (you’re not the only one).

These are all fine in moderation, but the fatty, carby foods that alcohol makes us crave can lead to poor nutrition and potentially unhealthy weight gain over time. 

Plus, your drinks may contain more calories than you think. Just one pint of beer contains about 10% of a woman’s recommended calorie intake and 12.5% of a man’s.¹⁰

Going sober can reduce the calories you drink and help curb hangover cravings. 

Don’t do it alone 

A lot of people miss the ease of drinking. One or two might help the conversation flow, and it’s so ingrained into many of our cultures that you might feel under pressure when you choose not to drink.

This can be a lot to deal with - not least because you’re facing things without your usual “liquid courage”. 

If you’re just trying to quit casual drinking, it can help to have a purpose or a like-minded community behind you. Movements like Sober October and Dry January bring thousands of people together as they quit alcohol for the month.^13,14

Anyone can sign up: you can do so “officially” (for example on the Dry January app) or just join in. According to the University of Sussex, 70% of people who sign up to Dry January are still drinking more healthily 6 months later.¹⁵

Sober October is run by Macmillan Cancer Support and encourages individuals or groups to raise money for the charity while they quit alcohol.  It’s a great opportunity for people to take the plunge and reap the benefits of going sober, with a little extra motivation. 

Not only does it help participants form a community while they go sober, but it raises vital funds for the UK’s largest cancer care charity. 

Could you sign up to Sober October this month? What about your friend group or your workplace?

Please note that you should not attempt to stop drinking suddenly if you think you might be dependent on alcohol, as this can be very dangerous. Alcohol-free months are designed as a challenge or to help people re-evaluate their social drinking habits.

Please speak to your GP first if you think you may be dependent on alcohol.  

The final say

As well as helping you challenge yourself, cutting down on alcohol could: 

• Help you sleep better
• Hydrate your skin
• Improve your diet 
• Give you a sense of achievement
• Save you money
• Lower your risk of serious illness

You could reduce or cut your drinking by:

• Finding alcohol-free swaps for your favourites
• Enjoying a “sober night out” with friends
• Raising money for charity in a movement like Dry January or Sober October

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Last updated: 7 October 2022

The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.