If you're used to drinking multiple alcoholic beverages throughout the week, you may not know the toll it's having on your sleep. You might chalk up poor sleep to your mattress, too much caffeine, screen time before bed, or even anxiety. And while all of those factors play a part in potentially mediocre shuteye, drinking alcohol consistently can also have a huge impact on sleep quality and overall health. To learn the specific impact, we asked registered dietitians to share what happens to your sleep when you stop drinking alcohol for a week.

The Sleep Impact of Alcohol

While alcohol may make you feel sleepy, it can actually keep you from getting that deep, restorative sleep that our bodies need to function well. Alicia Galvin, registered dietitian and Head of Scientific Affairs at Microbiome Labs, notes that quitting alcohol for just one week can improve your overall sleep quality.

"When you stop drinking alcohol for a week, your sleep may improve in several ways," Galvin explains. "Although alcohol may help people fall asleep faster, it may suppress REM sleep, may increase nighttime awakenings, and may fragment sleep during the second half of the night. As a result, many people may experience deeper, more restorative sleep and wake feeling more refreshed after several alcohol-free nights."

The Gut-Sleep Connection

Drinking alcohol can also have negative effects on your gut, which can further lead to poor sleep. "Because the gut and brain communicate bidirectionally through the gut-brain axis, improvements in gut microbial balance and reduced gut-derived inflammation may contribute to better sleep regulation over time," says Galvin. "Emerging research also suggests that healthier gut microbiome patterns are associated with better sleep quality and less daytime sleepiness."

And Galvin says that our gut "begins responding relatively quickly when alcohol is removed," so it won't take long to notice a difference in your digestion and overall sleep.

Things You May Notice After a Week Without Alcohol

According to Galvin, you may notice some of the following positive changes to your sleep after just one week without alcohol:

• Fewer nighttime awakenings

• More REM and restorative sleep

• Feeling more refreshed in the morning

• Improved energy and mental clarity during the day

• Less snoring or sleep disruption in some individuals

• Potential early improvements in gut function and gut-brain signalling that support healthy sleep

Other Health Benefits of Quitting Alcohol for a Week

Besides an improvement in your sleep and digestion, you'll likely notice your body responding well in other ways when you stop drinking for a week. Kezia Joy, registered dietitian and Medical Advisor, notes you'll immediately be more hydrated and less bloated. "Stopping drinking for just a week will help you stay hydrated longer than when you drink," she says. "It will also reduce bloat and other side effects that occur from dehydration."

You may also experience more stable energy levels, mood, and appetite, and better focus — all things that can improve your overall health and wellbeing.

Final Thoughts

If you've been considering cutting back on alcohol or taking a break, even a week can make a noticeable difference. From deeper, more restorative sleep to better hydration, improved gut health, and more stable energy levels, the benefits extend far beyond just feeling less groggy in the morning. Your sleep — and your body — will thank you for it. Start small, and see how a week without alcohol changes how you feel.