Drinkaware encourages adults to take a break from alcohol this Sober October

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A break from alcohol can offer an opportunity to feel better, look better and rethink everyday drinking habits

Dublin, 29th September 2026 – Drinkaware, the national independent charity working to prevent and reduce alcohol misuse, is encouraging people across Ireland to take part in Sober October, a month-long opportunity to explore the benefits of drinking less and reflect on drinking habits.

Better sleep, more energy, improved hydration, feeling better in yourself, losing weight and saving money are among the many benefits of taking a break from alcohol. October can also provide a chance to replace old routines with something new, whether that’s finding a different way to unwind, taking up a new activity or making plans that don’t revolve around drinking. Building a new routine can make the change easier and bring additional benefits. .1,2

The best way to understand the benefits of taking a break from alcohol comes from experiencing it first hand. Research suggests many adults are open to taking a break from alcohol. The Drinkaware Barometer 2025 found that 63% of adults who drink alcohol have either stayed off alcohol for a fixed period or would consider doing so, rising to 80% among 18–24-year-olds.3

Dearbhla O’Brien, CEO of Drinkaware, said:

“Sober October is a chance to pause and reflect on our relationship with alcohol, without putting pressure on people to make big or lasting changes. It can be an opportunity to try something different, whether that is finding a new way to unwind after work, making plans that don’t revolve around drinking, or simply seeing how you feel without alcohol.

“We know that taking a break isn’t always easy, particularly when drinking is part of social occasions or everyday routines. Planning and having things to look forward to can make a real difference. And if you have a drink or don’t manage to start on October 1st, it doesn’t mean the opportunity has passed; you can simply start again.”

Benefits of taking a break from alcohol

The benefits of taking a break can include better mood and reduced anxiety, greater mental clarity, more energy and motivation, with some people noticing that mornings feel better without alcohol. Drinkaware research also found that among people who have reduced their alcohol consumption, 41% say better sleep is a benefit, while 41% say they have more money to spend.3

The experience of taking a break from alcohol will be different for everyone, but people may notice the benefits within just a few days .1,2

  • Week 1: Sleep may start to improve as your body adjusts to an alcohol-free routine. Better hydration can also mean fewer headaches and more energy, while cutting out alcohol means

saving calories and money.

  • Week 2: As a new routine takes shape, you may find new ways to relax and spend your time. Cutting back on alcohol can support weight loss, while some people may notice improvements in digestion and reflux.
  • Week 3: The benefits of better sleep and new routines may become more noticeable, with potential improvements in energy, concentration and general wellbeing.
  • Week 4: Take stock of changes you have noticed, from sleep and energy to weight, spending and how you socialise. You may also notice healthier-looking skin and other changes in your appearance.

Dr Maire Finn, Drinkaware Director and GP at Ennis Medical Centre, advised:

“Taking a break from alcohol can be a useful opportunity to reflect on how drinking fits into your day-to-day life and how you feel without it. People may notice benefits such as better sleep, more energy, and feeling generally better, although everyone’s experience will be different. Week on week, these benefits will become more apparent.

“Even a temporary break can help people become more aware of their drinking habits and consider whether they want to make any changes. For anyone looking to drink less, Sober October provides a clear and manageable starting point.”

Tips for Making Sober October Work for You

Drinkaware’s Sober October guidance offers practical ways to make a month without alcohol more manageable.3,4

  • Set goals: Think about why you are taking part in Sober October and what you would like to get from it. Whether it is better sleep, more energy, saving money or simply taking a break from alcohol, having a clear goal can help keep you motivated.
  • Tell others: Let friends and family know that you are taking part in Sober October. Sharing your goal can help take the pressure off in social situations and give you some extra encouragement along the way.
  • Plan ahead: Social occasions can be a trigger for drinking, so think ahead about how you will approach them. Choose alcohol-free activities where possible and have an alcohol-free alternative ready. Thinking ahead to how you might feel the next morning can also help you stay motivated.
  • Try something new: When we give something up, it can help to replace it with something else. If you normally have a drink to unwind after work or at the weekend, try filling that time with something else. Exercise, a walk, a hobby, cooking, reading or meeting a friend can all help you establish a new routine.
  • Give yourself an hour: If you find yourself wanting a drink during the month, don’t feel you have to make an immediate decision. Tell yourself, “I’ll see if I still want it in an hour.” Use that time to do something else, then check in with yourself again.
  • If you slip up, start again: One drink does not mean the month is lost. Don’t beat yourself up. Pick up where you left off and think about what happened and what you could do differently next time. Every additional alcohol-free day is still a positive step. If you did not start on 1 October, it is not too late to begin, two weeks is better than no weeks at all.
  • Keep track of your progress: Keep a note of how you feel throughout the month, including changes to your sleep, energy, mood and spending. You could even keep a video diary to capture changes you notice in how you look and feel. Following others taking part in Sober October on social media can also help keep you motivated, remind you why you started and show you the difference that taking a break can make.

Drinkaware resources

To support those seeking more options for alcohol-free socialising, Drinkaware launched the ‘Sober Social’ last year, an online resource showcasing alcohol-free events across Ireland. The hub is designed to help people connect with like-minded others through a growing range of activities, including coffee meetups, creative workshops, sober raves, run clubs, sober speed dating, and more. Updated regularly, the Sober Social resource makes it easier than ever to enjoy vibrant, supportive social settings without alcohol.

Dearbhla O’Brien added:

“If people are choosing to drink less, they should still be able to go out, meet friends and enjoy themselves. More alcohol-free options would give people greater choice and make it easier to socialise without alcohol.”

Sober October is an opportunity for adults to take a break from alcohol and reflect on their drinking habits. Drinkaware encourages people taking part to consider their usual drinking occasions, notice how they feel during the month and think about any changes they may want to make beyond October.

Drinkaware advises anyone concerned about their drinking to speak to their GP or healthcare professional.

ENDS

For interviews or media enquiries, please contact:

Sandra Flood| Etch Communications | sandra@etchcomms.ie | 087 6177 130

Sarah Kate Spratt | Etch Communications | sarahkate@etchcomms.ie | 089 611 5041

Notes to the editor

About Drinkaware: Drinkaware is a national charity dedicated to preventing and reducing alcohol misuse in Ireland. It is governed by an independent board and regulated by the Charities Regulator. Registered Charity Number: 20204601

References

  1. Drinkaware, Benefits of cutting down alcohol. Available at: Drinkaware – Benefits of cutting down alcohol