What Happens When You Stop Drinking for a Month? Benefits and Hangover Myths

Whether it's Dry July, Feb Fast or just a reset, more Australians are taking a month off alcohol. As a dietitian, I'm often asked what actually changes in that month, and what really helps when you do overdo it. Here's what the evidence says.

What happens to your body when you stop drinking for a month?

In one study, 94 moderate to heavy drinkers who gave up alcohol for a month were compared with 47 who kept drinking. After one month, the abstainers saw on average:¹

• Better insulin sensitivity: insulin resistance fell by about a quarter.
• Lower blood pressure: both systolic and diastolic dropped by about 6%.
• A small weight loss: about 1.5% of body weight.

These changes weren't explained by changes in diet, exercise or smoking, and the group who kept drinking saw no change. The study was observational, though, and people chose which group to join, so treat it as a strong signal rather than proof.

Part of the weight change is simple energy maths. Alcohol provides kilojoules but no useful nutrients, and drinks often come with snacks. Regular drinking is also linked with fatty liver disease, so a month off gives your liver a break.¹

Will you sleep better if you stop drinking?

Probably. Alcohol can make you feel drowsy, but it changes how you sleep. A 2025 review of 27 studies found alcohol delays and shortens REM sleep, the stage linked with memory and mood. Even a low dose, about two standard drinks, reduced REM sleep, and the effect grew with each extra drink.²

Higher doses (about five drinks) helped people fall asleep faster, but this likely made the later REM disruption worse.² So a nightcap may get you to sleep, but it's unlikely to leave you rested.

Does a month off alcohol improve mood and focus?

It can. In a study of more than 4,000 adults taking part in Dry January, wellbeing and general confidence (self-efficacy) rose over the month. The gains were larger in people who completed the challenge.³

Alcohol is a depressant: it slows the brain's signalling, which affects thinking, speech and coordination while you're drinking. Better sleep is likely a big part of why many people say they feel sharper during a month off.

What about your gut, skin and nutrients?

• Gut: alcohol can irritate the lining of the gut and is linked with reflux, bloating and diarrhoea. Many people notice these settle when they stop. If you see blood in your stool, see your doctor.
• Skin: alcohol widens small blood vessels, causing flushing, and can leave skin looking dehydrated.
• Nutrients: heavy drinking can reduce how well your body absorbs and uses nutrients such as thiamine, folate and zinc. A month off, with a varied diet, is a good time to rebuild.

Do hangover cures actually work?

Not convincingly. A hangover is thought to come mainly from alcohol's by-products (such as acetaldehyde), changes in brain chemicals, inflammation and stress on your cells' energy production.⁴ A 2022 review of 21 trials found only very low-quality evidence for any hangover remedy, and no two studies tested the same one.⁵ The only reliable prevention is drinking less.

Should you take painkillers for a hangover?

Paracetamol may ease a headache, but your liver is also busy processing alcohol, and some other pain relievers can irritate a stomach that's already upset. Follow the label directions, and if you've had a lot to drink, ask your pharmacist what's safe for you.

Does drinking water help?

Alcohol makes you pass more urine, so you can wake up thirsty with a dry mouth. Water helps with that, but it won't cure a hangover on its own. Sip steadily before bed and through the next day rather than gulping, especially if you feel sick.

Is a fry-up or eggs the answer?

A greasy breakfast may feel comforting, but it's hard going on an upset stomach. You may have heard eggs help because they contain cysteine. In the 2022 review, one small trial found an L-cysteine supplement helped, but the evidence was very low quality, and eggs themselves weren't tested.⁵ Plain, easy foods like toast, rice, yoghurt, bananas or fruit, with plenty of fluid, are a gentler choice.

How much is safe to drink after your month off?

Australian guidelines recommend healthy adults drink no more than 10 standard drinks a week and no more than 4 on any one day. The less you drink, the lower your risk. If you're pregnant or planning a pregnancy, or under 18, the advice is not to drink at all.⁶

A month off is a good chance to notice how you feel without alcohol and decide what you want your drinking to look like afterwards.

Frequently asked questions

What happens when you stop drinking for a month?

In one study, regular drinkers who stopped for a month had better insulin sensitivity, slightly lower blood pressure and lost about 1.5% of their body weight. Many people also report better sleep and wellbeing.

Will I lose weight if I stop drinking for a month?

You may lose a little, as alcohol adds kilojoules without nutrients. In one study, people lost about 1.5% of body weight over the month.

Does alcohol affect sleep quality?

Yes. Even about two standard drinks reduces REM sleep, and the effect gets bigger the more you drink.

Is it safe to stop drinking suddenly?

For most people, yes. If you drink heavily every day, stopping suddenly can cause dangerous withdrawal, so get medical advice first.

Do hangover cures work?

There's only very low-quality evidence for any hangover remedy. Drinking less is the only reliable way to avoid a hangover.

References

Research (PubMed)

1. Mehta G, Macdonald S, Cronberg A, et al. Short-term abstinence from alcohol and changes in cardiovascular risk factors, liver function tests and cancer-related growth factors: a prospective observational study. BMJ Open. 2018;8(5):e020673. PubMed 29730627
2. Gardiner C, Weakley J, Burke LM, et al. The effect of alcohol on subsequent sleep in healthy adults: a systematic review and meta-analysis. Sleep Med Rev. 2025;80:102030. PubMed 39631226
3. de Visser RO, Nicholls J. Temporary abstinence during Dry January: predictors of success; impact on well-being and self-efficacy. Psychol Health. 2020;35(11):1293–1305. PubMed 32216557
4. Palmer E, Tyacke R, Sastre M, Lingford-Hughes A, Nutt D, Ward RJ. Alcohol hangover: underlying biochemical, inflammatory and neurochemical mechanisms. Alcohol Alcohol. 2019;54(3):196–203. PubMed 30916313
5. Roberts E, Smith R, Hotopf M, Drummond C. The efficacy and tolerability of pharmacologically active interventions for alcohol-induced hangover symptomatology: a systematic review of the evidence from randomised placebo-controlled trials. Addiction. 2022;117(8):2157–2167. PubMed 34972259

Australian guidelines

6. National Health and Medical Research Council. Australian guidelines to reduce health risks from drinking alcohol. 2020. View source
7. Alcohol and Drug Foundation. Safely withdrawing from alcohol. 2026. View source

This article is general information and isn't a substitute for personalised advice. Speak to your practitioner about your situation.