What happens when you give up alcohol?
Better mornings, and often better numbers. In one UK study, heavier drinkers’ blood pressure fell 6 to 7% after a month off. But if your body depends on alcohol, stopping overnight can be dangerous.
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What happens when you stop drinking?
You may feel it first. The NHS says the immediate effects of cutting down include better mornings, less tiredness in the day and more energy.
Your numbers can move too. In a UK study of 94 moderate to heavy drinkers, blood pressure fell 6 to 7% after a month off.
Insulin resistance fell by about a quarter. That’s how much insulin your body needs to keep blood sugar steady. Lower is better.
| When | What can change |
|---|---|
| Soon after you cut down | Better mornings, less tiredness in the day, more energy, better-looking skin. |
| After a month off | In one UK study: insulin resistance down about 26%, blood pressure down 6 to 7%, weight down 1.5%. |
| Longer term | Cutting down can help lower your risk of cancer, diabetes, dementia, stroke, and heart, liver and kidney problems. |
Sources: NHS; Mehta 2018, BMJ Open
One check before you stop. Do you get shaky, sweaty or sick when you go without a drink?
Those are withdrawal signs. The NHS says they’re a sign your body depends on alcohol. If that’s you, read the next section before you stop.
Is it safe to stop drinking suddenly?
Not if your body depends on alcohol. The NHS says it can be very dangerous to stop suddenly if you’re dependent. Get medical help first.
Is it safe for me to stop today?
- 1
Check your mornings
Anxious, sweaty, shaky or sick after waking? See a GP before you stop.
- 2
Check your amount
Usually over 15 units a day? See a GP first. NICE says to consider checking if you need help to withdraw.
- 3
Check for severe signs
Seeing things, severe shaking or fits: call 999.
- 4
None of these?
Stop or cut down, using the NHS tips below.
Sources: NHS; NHS; NICE CG115
Those morning signs suggest you may need medicine to stop safely. It can often be taken at home or at a local service.
For scale, 14 units is about 6 pints of average-strength beer. So NICE’s 15 units a day is more than a week’s limit, every day.
NICE says to consider withdrawal in hospital or a residential unit if you drink over 30 units a day. The same goes for epilepsy, fits during a past supported withdrawal, or 15 to 30 units a day with a serious illness.
Never stop or change a prescribed medicine without your prescriber. Unsure where you stand? Book a GP and be honest about how much you drink.
What happens on day 3 or day 4 with no alcohol?
If your body doesn’t depend on alcohol, you may not get withdrawal at all. You may notice it in your sleep.
Alcohol can stop you sleeping deeply, so the NHS says cutting down should help you wake more rested. More on alcohol and sleep.
When withdrawal usually happens
- 1
Last drink
The clock starts here.
- 2
Within 6 to 12 hours
Symptoms can begin, such as shaking, sweating, anxiety or poor sleep.
- 3
3 to 7 days
How long symptoms usually last.
- 4
A few months
Some symptoms may last this long, especially after heavy drinking.
Source: NHS
So day 3 and day 4 sit inside the usual withdrawal window. Visible shaking, confusion or seeing things that aren’t there? Call 999 or go to A&E, and don’t drive yourself.
At 9 days with no alcohol, you’re past the usual 3 to 7 days. If anxiety or poor sleep hang on, tell your GP.
What does a month off alcohol do?
Doing Sober October or Dry January? The clearest numbers come from one UK study of a month off.
| Measure | Stopped for a month (94 people) | Kept drinking (47 people) |
|---|---|---|
| Insulin resistance | Down 25.9% | No clear change |
| Top blood pressure number | Down 6.6% | No clear change |
| Bottom blood pressure number | Down 6.3% | No clear change |
| Weight | Down 1.5% | No clear change |
Source: Mehta 2018, BMJ Open
Read it with care. People chose whether to stop, so it shows what changed for them, not what stopping will do for you.
They averaged about 32 units a week, over twice the low-risk limit of 14. People with alcohol dependence or liver disease weren’t included.
Does it last? In 857 British adults who signed up to Dry January, drinking was lower 6 months later.
That held even for those who didn’t finish, and more so for those who did. Very few drank more afterwards.
Those were people who chose the challenge, so it may not apply to everyone. To track your own numbers, see insulin resistance tests and checking blood pressure at home.
How do I cut down or stay sober?
Sober curious, meaning you choose to drink less or not at all? Or not ready to stop for good? Cutting down can still help.
The UK low-risk limit is no more than 14 units a week, spread over 3 or more days.
Six NHS tips to cut down or stop
- Set a limit before you start drinking, and take only a fixed amount of money.
- Tell friends and family you’re cutting down, so they can back you up.
- Pick smaller sizes or lower-strength drinks. The ABV (the % of alcohol) is on the bottle.
- Eat first, and swap every other drink for water or a soft drink.
- Have several drink-free days each week.
- Keep a drinks diary, and plan something else for the times you’d usually drink.
Sources: NHS: tips on cutting down; NHS: alcohol-use disorder
Not sure what counts as a unit? See alcohol units explained.
Aiming for 6 months or a year sober? Plan for support. The NHS says most people need some help or a long-term plan to stay in control or alcohol-free.
Want people doing the same, beyond Reddit? The NHS points to groups such as AA and SMART Recovery. Drinkline is free and private on 0300 123 1110, weekdays 9am to 8pm and weekends 11am to 4pm.
The NHS treatment list includes talking therapies (regular sessions with a trained therapist) such as CBT, not hypnotherapy. It also lists medicines that cut cravings, usually offered once you’ve stopped. Never stop or change a prescribed medicine without your prescriber.
When to speak to a GP
The NHS says a GP is a good place to start. Book an appointment if:
- You get anxiety, poor sleep, sweating or feel sick when you try to stop. These are withdrawal symptoms.
- You usually drink over 15 units a day. NICE says doctors should consider checking whether you need help to withdraw.
- You want help to stop, or find it hard to cut down even when you want to.
- You’re pregnant or planning a pregnancy and finding it hard to stop. The NHS advises no alcohol at all if you’re pregnant or planning to be.
- You’re worried about someone else’s drinking.
Call 999 or go to A&E for severe withdrawal: visible shaking, confusion, seeing things that aren’t there or a fit. Ask someone to drive you.
Your GP may offer blood tests to check if drinking is affecting your health. See liver function tests.
Worried about a parent’s drinking? The Nacoa helpline is 0800 358 3456.