What To Expect When You Quit Drinking: A Timeline

You’ve finally done it: you’ve decided to say goodbye to alcohol for good. After becoming more aware of alcohol’s negative effects on your body and mental well-being, you’re ready to abstain from alcohol to lead a healthier life. But what exactly happens when you stop drinking? What should you expect — and when will the benefits of being sober kick in?

In this post, we’ll explore the various stages of quitting alcohol and what you can expect when you say goodbye to alcohol for good. Let’s dive in!

The First 12 Hours — Acute Withdrawal

Now that we have an idea of some of the benefits of quitting alcohol, we can look at when to expect them after we stop drinking. Let’s start at the very beginning, and look at what happens the first day after we quit alcohol.

During the first 12 hours after your last drink, your body begins to process and eliminate alcohol from your system. As your blood alcohol concentration (BAC) decreases, you may start to experience withdrawal symptoms. There can be several:

• Anxiety. As your body adjusts to the absence of alcohol, you may feel anxious or restless.
• Tremors. You might experience shaking or trembling, particularly in your hands.
• Sweating. Your body may try to regulate its temperature by producing more sweat.
• Nausea. As your digestive system processes the remaining alcohol, you may feel nauseous or even vomit.
• Headaches. Dehydration and changes in blood flow can cause headaches during the initial withdrawal period.
• Insomnia. Difficulty falling or staying asleep is common during the first few hours after stopping drinking.

It's essential to stay hydrated during this time, as dehydration can exacerbate these symptoms.

12-24 Hours: Initial Recovery

As you approach the 24-hour mark, your body continues to stabilize, and it starts to recover from alcohol’s effects. During this time, you may notice the following changes:

• Improved hydration. As you drink more water and your body processes the remaining alcohol, your hydration levels will improve, helping to alleviate headaches and other withdrawal symptoms.
• Decreased inflammation. Alcohol can cause bodily inflammation, and as it leaves your system, you may notice a reduction in inflammation-related symptoms, such as joint pain or skin redness.
• Improved digestion. Your digestive system will start recovering from the effects of alcohol, decreasing nausea and potentially improving appetite.
• Increased energy levels. As your body begins to recover, you may start feeling more energetic and less fatigued.
• Mood stabilization. As your brain chemistry adjusts to the absence of alcohol, you may experience improvements in mood and decreased anxiety levels.

It's important to note that the severity and duration of withdrawal symptoms can vary depending on factors such as the amount and frequency of alcohol consumption, individual body chemistry, and overall health.

48-72 Hours: Deeper Detox

Between 48 and 72 hours after your last drink, your body continues to detoxify. If you have been having withdrawal symptoms, they may peak during this period. You may experience intense cravings for alcohol, mood swings, and difficulty concentrating.

In some cases, people who have been heavily dependent on alcohol may experience severe withdrawal symptoms known as delirium tremens (DTs). Delirium tremens typically occur within 48 to 72 hours after the last drink, but they can appear up to 10 days after stopping alcohol.

Symptoms of DTs include severe confusion, hallucinations, fever, seizures, and agitation. This condition can be life-threatening and requires immediate medical attention. Consult with a healthcare professional when deciding to quit drinking, especially if you have a history of heavy alcohol use, to ensure a safe and monitored withdrawal process.

On the positive side, your body is working hard to repair itself. Your liver function begins to improve, and your blood sugar levels start to stabilize. Your sleep patterns may also start to return to normal, allowing you to feel more rested and alert during the day.

4-6 Days: Stabilization

By days 4 to 6 after quitting alcohol, most of the major physical withdrawal symptoms should start to subside. Your cravings for alcohol may still be present, but they should be less intense. Your mood should begin to stabilize, and your anxiety levels may decrease.

During this time, your body continues to repair itself. Your liver function should continue to improve, and your immune system may start to strengthen. This can help your body fight off infections and illnesses more effectively.

Additionally, your brain begins to recover from the effects of alcohol. Your cognitive function, memory, and concentration should start to improve. You may also notice an increase in your energy levels and a decrease in fatigue.

One Week In: Improved Sleep and Energy Levels

Alcohol consumption often affects the quality of our sleep. While it may have been helping us to fall asleep, it basically wrecked the quality of our rest after we lost consciousness. After a week of not drinking, you’ll probably notice your sleep pattern start to normalize. This improved sleep — both in terms of quality and duration — will have a beneficial domino effect on other areas of your life.

As your body undergoes restorative processes during sleep, you’ll start to feel more energized throughout the day. Better energy levels result in increased productivity and an overall sense of well-being.

Two Weeks In: Decreased Sugar Cravings and Weight Loss

Alcoholic beverages are notoriously high in calories and sugar content. Chances are, when you consume alcohol, you also binge on unhealthy snacks. Removing alcohol from your diet can save so many empty calories and curb unhealthy food cravings.

Two weeks after quitting alcohol, many people start to notice a decrease in sugar cravings, and some even start experiencing weight loss. Additionally, the liver starts processing carbohydrates more effectively, lowering blood sugar levels and reducing the risk of developing type 2 diabetes.

One Month In: Improved Liver Health and Reduced Health Risks

After quitting alcohol for a month, one of the most striking benefits is the healing that occurs within the liver. The liver is responsible for metabolizing alcohol, and heavy drinking can result in fatty liver, inflammation, or worse — potentially cirrhosis (scarring of the liver tissue) or even liver cancer. A month's break from alcohol allows the liver to start repairing itself, improving liver enzyme levels and reducing inflammation.

During the one-month mark, your body will become less likely to fall prey to the various health risks associated with alcohol consumption. For example, the risks of developing cancer, heart disease, and liver disease decrease as the body starts to heal itself.

Three Months In: Healthier Skin and Strengthened Immune System

As you continue your journey of abstinence, your skin's appearance will improve. This is due to several factors: your body rehydrates, your blood circulation improves, and alcohol no longer hinders nutrient absorption. Given time and patience, you may be pleasantly surprised at your newfound radiant complexion.

Furthermore, chronic alcohol use has been known to weaken the immune system, making you susceptible to illnesses. A robust immune system is critical for fighting infections and staying healthy. After three months without drinking, your immune system strengthens as the impact of alcohol on white blood cells diminishes.

Six Months In: Mental Health Improvements

Quitting alcohol has profound effects on your mental health, too. Studies have shown that continuous alcohol consumption may increase the risk of anxiety and depression. After six months without alcohol, many people report an increase in clarity, focus, and memory function.

As you take control of your alcohol intake and refrain from drinking, mood improvements and stress management become more manageable, leading to better overall mental health.

One Year In: Reduced Inflammation and Healthier Heart

Inflammation in the body can cause various health issues, including chronic pain, autoimmune diseases, and even some cancers. After a year of not drinking, the body's inflammation markers significantly reduce, bolstering your overall health.

Finally, a healthier heart is something to celebrate one year into your alcohol-free journey. Drinking alcohol excessively can increase blood pressure, weaken heart muscles, and increase the risk of heart diseases. A year without alcohol reduces these risks dramatically, providing a healthier you for years to come.

Additional Impacts in the Year: Relationships and Finances

When you stop drinking, it’s not just about the physical benefits — your relationships can also get a much-needed boost from the fresh attention and energy you can start investing in them. Whether it’s reconnecting with a loved one like a spouse or significant other, spending more quality time with your kids, or reestablishing meaningful contact with friends and family, quitting drinking can have some great benefits for our relationships.

If you find yourself struggling with relationships after you stop drinking, then you may want to seek out the support of a professional counselor or therapist. They can help you figure out how to handle the personal and relational issues that you’re experiencing. We know this can be a scary step, but the benefits can really outweigh the initial discomfort of reaching out!

As you consider quitting alcohol, we also encourage you to think about all the money you’ve spent on alcohol in the past week, month, and year. It’s probably a lot more than you realize — or more than you want to admit. You’re not alone in this! The good news is that you’ll start saving money as soon as you stop drinking.

Not only will you have more money, but you’ll also have a lot more time to spend on the things that you love doing. This newfound free time can be disorienting for some people after they quit drinking because they might actually feel bored, and this can be a risk if cravings come back. Taking some time now to think about and write down what you’ll use your extra money and time for when you stop drinking will set you up for success later.

The Benefits of Quitting Alcohol

Before we look at the timeline of what happens when we quit alcohol, it’s helpful to note some of the benefits of being sober. In fact, millions of people have reclaimed their health and vitality by abstaining from alcohol. With that in mind, let’s take a brief look at 7 benefits of an alcohol-free lifestyle:

1. Improved physical health: Excessive, long-term consumption of alcohol can lead to numerous health problems, such as liver dysfunction, heart disease, type 2 diabetes, weight gain, and even cancer. Quitting drinking is one of the best choices we can make for both our short- and long-term health. 
2. Improved mental health: Alcohol can do a number on our mental health. In fact, it can exacerbate feelings of stress, anxiety, and depression in the long run. Many people notice significant improval in their mental health when they quit drinking. 
3. Better sleep: Alcohol may help us fall asleep faster, but it actually disrupts our REM sleep — one of the most important stages of sleep for physical and mental restoration. Quitting alcohol often leads to better, more restful sleep.
4. Heightened focus: Alcohol can have detrimental effects on our cognitive functioning. Over time, it can even lead to memory impairment. Living alcohol-free gives our brains the chance to operate at full capacity, and we’ll likely notice an increase in our concentration, memory, and decision-making capabilities. 
5. Stronger relationships: Drinking can put a huge strain on relationships and cause conflict, ruptures, and regret. Saying goodbye to alcohol lets us invest in our relationships with loved ones and foster genuine, meaningful connections.
6. Healthier complexion: Overindulging in alcohol can negatively affect our skin and external appearance. For instance, alcohol can dry out our skin, contribute to puffy, bloodshot eyes, and even make us look older. When we quit drinking, we won’t just feel younger — we’ll probably look younger, too!
7. Better finances: Quitting alcohol doesn’t just benefit our health, it also adds to our wealth! Money spent on alcohol can accumulate significantly over time. When we quit drinking, we can put our resources toward healthier, more enriching experiences.

It’s worth noting that these are just some of the benefits of quitting alcohol. Because alcohol can affect nearly every aspect of our life, abstaining from it can bring numerous benefits to our overall level of health, happiness, and well-being.

The Bottom Line

Quitting drinking isn’t always easy, but the benefits are well worth the effort. Our body, mind, relationships, and bank account all stand to gain so much by quitting alcohol. From a stronger, healthier heart to improved mood and weight loss, it won’t be long before you start reaping the benefits!

If you want to cut back or quit drinking but don’t know where to start, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people reduce their alcohol consumption and develop healthier lifestyle habits.