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What happens when you stop drinking alcohol? Pretty much everything you’d expect—and also plenty that you might not.

First, there’s the obvious: better sleep, less anxiety, and a clearer head. Then, there are the benefits you probably haven’t considered. Like: glowier skin, hotter sex, and deeper relationships—just to name a few.

“Nearly every area of my life has improved,” JW Wiseman, founder of the non-alcoholic craft cocktail brand, Curious Elixirs, says of his decision to quit drinking a decade ago. “It has improved my sleep, my sex life, my relationships, my memory, my weight, my skin, and my pocketbook.”

The benefits of not drinking alcohol

Wiseman isn’t being superlative. Studies show that the list of social, psychological, and physical benefits of teetotaling is ever-growing. There’s evidence that quitting drinking supports everything from more balanced hormones to a stronger immune system to reduced risks of heart disease, liver disease, and cancer.

Cutting out booze has the potential of increasing self-awareness, self-confidence, and self-esteem, too. “My emotional range is wider than it was when I was using alcohol to numb and unwind,” says Wiseman, noting that the impact of this has been profound: “When your emotions are bubbling up more often, you have to do more work on yourself,” he explains. “ Life isn’t necessarily easier without alcohol, but it’s far more fulfilling.”

As one doctor I interviewed put it, when you quit alcohol, “your entire body and soul improves.”

Changing attitudes about drinking

Though alcohol consumption among young people has been on a decline in recent decades, swapping that evening glass of red wine for non-alcoholic spritzes and mocktails isn’t always easy to do—even if you don’t officially struggle with an alcohol use disorder. After all, alcohol is literally everywhere, and its consumption is ingrained into our culture and societal norms.

“Alcohol is the only socially-accepted mind-altering beverage in the world,” says Dr. Rafaat Girgis, a triple-board certified psychologist and the medical director at Moment of Clarity, a mental health treatment center in Orange County, California. “It’s served at parties, during meals, and on holidays. For most people, it’s just a part of daily life.” Which is why taking even just a short break for Dry January or Sober October—not to mention, completely quitting long-term—can feel like it requires heroic levels of discipline.

Giving up alcohol

One way to make it a little easier: having a firm understanding of when you can expect to experience all the benefits. Anticipating everything that can occur after one day, one week, one month, and beyond can help you stay connected with the positive changes as they unfold—and remind you to treat yourself kindly when temptations emerge. “Getting your body back to normal functioning depends on many factors, including your gender, current health, and your willingness,” explains Girgis. “Accept it, learn, and gain insight as you go.” The body and the soul don’t improve overnight, in other words.

To that end, it’s important to stay patient—and persistent. Good advice for any challenging situation, really. Tanya Mezher, a certified dietary nutritionist and the founding practitioner at functional medicine platform Malla agrees. “Recovery takes time, and setbacks may occur,” she warns. “Stay committed to your goals. The timeline varies from person to person, but noticeable improvements in physical and mental health can often be seen within a few weeks to months.”

With that in mind, here are tips to help you succeed at every part of the journey, as well as an overview of what to expect when you stop drinking in the short and long term. Just remember: if you’re feeling hopeless or out-of-control because of drinking, it’s important to seek professional medical support. You don’t have to go it alone and quitting cold turkey is not advisable. Call the Substance Abuse and Mental Health Services Administration hotline, which operates 24/7, 365 days a year, at 1-800-662-HELP (4357) for more information.

How long does alcohol stay in your system?

Though we may feel “sober” within a few hours of drinking, alcohol actually remains in the system for much longer than many of us assume. Though it takes six to twelve hours for alcohol to metabolize, booze can still be detected in the breath and saliva for 12 to 24 hours; in the urine for up to 14 days; and in the hair for a whopping 90 days.

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