Taking a month off alcohol for Sober October can lead to better sleep, sharper cognition, and a healthier gut microbiome, according to Professor David Nutt, professor of neuropsychopharmacology at Imperial College London and former chief drugs adviser to the government.
Nutt, author of Drink? The New Science of Alcohol and Your Health, says for casual drinkers, changes come quickly when they stop. “You’ll probably notice that within a night or two your sleep is better because alcohol overstimulates noradrenaline and dopamine, which keep you awake and shorten sleep,” he says. “You’ll also probably notice being slightly sharper, partly because your sleep is better and partly because alcohol blunts aspects of cognition, like memory. Alcohol blocks the glutamate receptor — the receptor through which every piece of cognition is functioning.”
Why alcohol is a problem
According to the NHS, a fifth of adults (16+) in England exceed the government-recommended maximum of 14 units — roughly six pints or medium glasses of wine — per week. Nutt describes alcohol as “such a clever drug” because it removes the desire to be critical of one’s own behaviour, which he says is why it becomes a problem for the 15 to 20 per cent of people who end up dependent on it.
Beyond sleep and cognition, Nutt notes other benefits of a booze break: saving money, losing weight, and giving the liver a chance to recover. He also highlights a lesser-known advantage for the gut. “A lot of people suffer from indigestion and don’t realise it’s from alcohol,” he says. “Alcohol is quite toxic to the gut because it inflames the lining and makes it more permeable, so you absorb more toxins into the microbiome.”
How quickly the body recovers
Nutt explains that inflammation settles down within about a week, while the microbiome regrows over the second two to three weeks. “So, again, by the end of a month, unless you’re dependent on alcohol, almost all the negative side effects will be offset,” he says.
Nutt, who drinks in moderation himself, offers practical tips for those attempting Sober October or seeking a more mindful approach. He advises keeping a “decent diary” of what and how much you drink, and avoiding drinking alone. “The purpose of alcohol is to ease socialising,” he says. “That’s why it exists. Alcohol has brought human society together since before written or pictorial history. Drinking alone misses the point. If you’re drinking alone then you’re drinking for a different reason.”
A mindful approach to moderation
For those drinking with one other person, Nutt offers a simple mantra: “Never open a second bottle.” He also explains why alcohol is appealing in the first place: “It stimulates in the brain the neurotransmitter called GABA, the mechanism by which we control anxiety. Alcohol boosts GABA so people get more relaxed.”
A new generation of non-alcoholic beverages, including Sentia Spirits co-founded by Nutt, is focusing on stimulating GABA with botanical adaptogens rather than ethanol — something to consider for anyone giving Sober October a go.
