Are you soberish? The rise of intermittent sobriety

Ever thought about taking a break from booze? Intermittent sobriety may be the balanced approach to drinking alcohol you’ve been looking for.

Words by Sarah Vercoe at bodyandsoul.com.au

These days, it’s not just the designated driver passing on a drink at the party.

Intermittent sobriety has sidled up alongside Dry July and Sober October, offering a flexible and sustainable alternative to cutting out alcohol altogether.

And it’s becoming more popular as people see the benefits of taking a break from booze.

So, what is intermittent sobriety?

Intermittent sobriety means taking intentional breaks from alcohol rather than abstaining entirely.

By dedicating specific days, weeks or months to being alcohol-free, you can boost your health and still enjoy an occasional drink on special occasions.

“It’s becoming a lifestyle change for many, where people treat alcohol as a special-occasion activity rather than a daily or weekly habit,” alcohol behaviour change expert and Hello Sunday Morning CEO Dr Nicole Lee says.

This flexible approach can be tailored to your schedule – whether you join initiatives such as Dry July or set your own intervals.

The rise of intermittent sobriety

Intermittent sobriety reflects a broader cultural shift in how we view alcohol, Dr Lee says.

Younger generations are leading the charge, she notes, driven by increased awareness of alcohol’s health risks and greater access to education about its impacts.

“We now know that alcohol is a direct causal factor in several types of cancer, heart disease and other health issues,” Dr Lee says.

Coupled with technological advancements such as wearable devices that track sleep and heart rate, individuals are gaining real-time feedback on how alcohol affects their wellbeing.

“People notice how much better their heart rate and sleep are when they’re not drinking, which can be a great motivator,” she says.

Why are people taking a break from booze?

From physical health benefits to improved mental wellbeing, the reasons for embracing intermittent sobriety vary.

According to dietitian and Ingrained Nutrition founder Peta Adams, people are recognising the immediate health benefits of alcohol-free periods.

“You’ll see improved glucose regulation, better hydration, longer REM sleep, and increased energy levels,” Adams says.

She also points out the nutritional impacts of alcohol, noting that regular consumption depletes essential vitamins including thiamine, disrupts glucose metabolism, and contributes to dehydration.

On the psychological side, reducing alcohol can alleviate anxiety and improve emotional resilience.

“Many people report feeling clearer and less stressed, with better mood and concentration after just a few weeks off from alcohol,” Dr Lee says.

Ultimately, any break you take from alcohol is good.

“It’s about finding what works for you, so you can enjoy the social and cultural value of drinking without the negative health impacts,” Dr Lee says.

What are the benefits of intermittent sobriety?

According to our experts, these are the top benefits of taking a break from booze:

#1. Better sleep

Alcohol may help some people fall asleep, but it disrupts sleep cycles, particularly REM sleep, which is crucial for mental recovery.

#2. Improved mood and mental clarity

Reduced alcohol consumption can lower anxiety and enhance emotional stability.

#3. Physical health gains

Benefits include lower blood pressure, reduced triglycerides, and better hydration.

#4. Better long-term health

Regular alcohol breaks may mitigate the risks of chronic diseases linked to alcohol consumption, such as liver damage and cardiovascular issues.

#5. Enhanced social awareness

By drinking less, people often find themselves rethinking their social habits and placing greater emphasis on meaningful connections.

How do you navigate social settings?

In Australia’s drinking culture, where socialising often revolves around alcohol, intermittent sobriety can pose challenges.

“There’s an expectation that you’ll drink wherever you go; if you’re not drinking, people can find it confronting and might pressure you to have ‘just one’,” Dr Lee says.

Adams suggests reframing social interactions to ease the transition.

“Alcohol should be part of the event, not the event itself,” Adams says.

“By associating drinking with positive experiences, like celebrations with close friends, you can still enjoy the social aspects without overindulging.”

How to get started with intermittent sobriety

If you’re curious about trying intermittent sobriety, here are some tips to set yourself up for success:

Set flexible boundaries: Avoid rigid rules, which can create a cycle of bingeing; instead, designate specific occasions for drinking, such as family gatherings or celebrations.
Explore new options: Experiment with different drinks, including lower-alcohol options or alcohol-free mocktails.
Hydrate and nourish: Always pair alcohol with food, and hydrate well before bed to minimise hangovers.
Use technology: Wearables that track sleep and heart rate can provide valuable feedback on how alcohol affects your body.
Think ‘grey’: Adopt a balanced mindset. “Black-and-white approaches are hard to sustain,” Adams says. “Exploring a grey area allows for long-term changes.”