The Ultimate Sober October Guide

Steering Through Alcohol (and Sugar) Cravings

Cravings are a normal part of the journey during Sober October. No matter how much we prepare, they can still pop up unexpectedly.

When you cut back or stop drinking, your brain misses the dopamine boost that alcohol used to give, which causes you to crave alcohol. Alcohol also disrupts the balance of certain brain chemicals, like GABA and glutamate, which makes you feel anxious or stressed without it.

But here’s the good news: cravings are temporary, and every time you make it through one, you’re weakening its power over you. Over time, your brain re-learns to produce these feel-good chemicals on its own, reducing cravings. As the craving pathways in your brain gradually weaken, you’ll feel more in control of your actions.

Let’s review some strategies to prevent cravings right at the source.

Prioritize Hydration

Why It Matters:
‍Thirst can easily be mistaken for cravings or hunger, so water intake is an essential part of sticking to your goals this month. Dehydration can cause disruptions in the hypothalamus — the part of the brain that regulates thirst and hunger signals, leading to confusion between the two. By maintaining proper hydration, you help the hypothalamus accurately distinguish between thirst and cravings, helping you stay on track with your goals. Adequate water intake also helps detoxify your kidney from alcohol.

Drink 8 Cups of Water a Day

This tip is easy: aim for at least 8 glasses (64 ounces) of water daily.

• Keep a water bottle with you: This may seem simple, but the easier you make it to drink water, the more water you’ll drink. Keeping a large water bottle (ideally, with measurements marked on the bottle!) handy will both remind you to drink, and make sure you don’t have to go out of your way to get your water cups in.
• Set an hourly reminder to make sure you’re having a few sips at regular intervals.

Absorb Water With Electrolytes

It’s not enough to just drink enough, or more water — proper hydration means you need to retain that water, too. Electrolytes, charged minerals such as sodium, potassium, magnesium, and calcium, help your body absorb water more effectively.

• Coconut water is a great option for a hydration boost with added electrolytes. It’s naturally hydrating and provides a good source of potassium.
• Electrolyte-enhanced waters or similar supplements, like powdered packets, can help you get your electrolytes to-go.
• Sports drinks are designed for hydration by adding electrolytes! Go for the low-sugar options.

Home remedy: You don’t have to try anything fancy! You can add electrolytes to water at home by adding a little bit of salt. 

Avoid Beverages That Dehydrate You

Alcohol isn’t the only drink that dehydrates you: caffeine and sugary drinks are actually dehydrating as well. If you’re a regular coffee or soda drinker, give these alternatives a go:

Avoid caffeine. Caffeine acts as a diuretic (meaning, it makes you pee!) in large amounts, which can lead to dehydration. While moderate amounts of caffeine are generally safe, in excess, it will impact both hydration and your sleep cycle.

• Limit 1-2 cups of coffee per day to reduce your caffeine intake
• Switch to tea to get less caffeine per cup

Avoid sugary drinks. Those empty calories can cause blood sugar spikes! Your kidneys then work overtime to filter out excess sugar, leading to increased urination, less water retention, and dehydration.

• Infused waters are a great way to get a flavored drink without the sugar spike. You can add a few pieces of berries, citrus fruits, watermelon, or cucumbers to a pitcher of water and let it sit for a few hours (for a refreshing feel, put it in the fridge!). Once it’s empty, you can add more water to the leftover fruit to get another pitcher out of it.
• Sparkling water, especially infused with lemon or berries, are a great alternative to sugar sodas. 
• Herbal teas, especially caffeine-free options like chamomile, peppermint, or ginger have the added bonus of soothing the mind and aiding digestion. Chamomile, in particular, is excellent for calming nerves and helping with sleep.

Stabilize Your Blood Sugar

Why It Matters:
The fluctuations in blood sugar can mimic or intensify alcohol cravings by activating similar brain pathways as alcohol cravings: low blood sugar triggers the release of stress hormones that intensify cravings. Not only is a stable blood sugar healthier, but stabilizing blood sugar levels also helps prevent these false hunger cues and reduces the body’s search for the quick dopamine boost it once got from alcohol.

Go for Low Glycemic-Index (GI) Foods

High glycemic index foods, like sweets and treats, cause your blood sugar to spike rapidly and then crash. This crash can intensify your alcohol cravings! Going for the slower release from low-GI foods will help you keep your blood sugar stable, sustaining your energy levels throughout the day.

Opt for complex carbohydrates to help stabilize blood sugar and keep energy levels steady throughout the day. They also promote the release of serotonin, which helps improve mood and sleep. 

• Whole grains like quinoa, brown rice, oats, and barley are great sources of complex carbohydrates. Swap refined grains for whole grains with swaps like whole-grain bread over white bread and brown rice over white rice.
• Legumes like lentils, chickpeas, black beans are packed with protein as well as complex carbohydrates. Try adding a handful of chickpeas to salads, blending black beans into soups, or swapping meat for lentils in your favorite stews.
• Non-starchy vegetables like broccoli, spinach, peppers, and sweet potatoes are rich in fiber and nutrients that support steady blood sugar levels. To incorporate them into your life, roast some sweet potatoes, toss spinach into smoothies, or stir-fry peppers and broccoli for a quick healthy side dish.
• Most fruits, including apples and berries, are another good source of complex carbohydrates with the added benefit of fiber and antioxidants. To enjoy them daily, add a handful of berries to your yogurt or oatmeal, snack on apple slices with almond butter, or keep a fruit bowl visible for a quick, healthy grab-and go-option.

Schedule Your Meals

When you’re not eating consistently, your blood sugar can dip between meals and cause cravings for both alcohol and sweets. One strategy to prevent these fluctuations is to ensure you’re eating nutritious foods every 3-4 hours. 

By scheduling three main meals and two healthy snacks at regular times every day, you can help stabilize your blood sugar and ward off cravings. Routine meals prevent the extreme hunger that can lead to impulsive eating or drinking. Here are some ideas:

• Breakfast: oatmeal bowl. Start your day with a bowl of oatmeal topped with fresh berries and a sprinkle of flaxseeds. This meal is high in fiber and will help keep your blood sugar levels steady throughout the morning.
• Mid-morning snack: Greek yogurt and honey. Enjoy a small bowl of Greek yogurt with a drizzle of honey and a handful of nuts. This snack offers a good mix of protein and a little sweetness to keep you energized until lunch.
• Lunch: quinoa salad with grilled chicken. Prepare a vibrant quinoa salad with chopped veggies like cucumbers, tomatoes, and bell peppers. Add a portion of grilled chicken or chickpeas for protein, and dress with olive oil and lemon juice for some zest.
• Afternoon snack: hummus and veggie sticks. Slice carrots, celery, and bell peppers, and serve with a side of hummus. This snack is not only crunchy and satisfying but also great for an afternoon energy boost without a sugar crash.
• Dinner: baked salmon and veggies. Cook a salmon filet in the oven with a touch of olive oil, lemon, and dill. Serve with steamed broccoli and sweet potato wedges. This meal is loaded with healthy fats and complex carbohydrates, perfect for ending your day on a nutritious note.

Eat Foods Rich With L-Glutamine

Some peer-reviewed studies in Collegium Antropologicum and the Journal of Nutrition and Metabolism suggest that the amino acid L-glutamine can lower your cravings for alcohol. While this is still an area of ongoing research, it is believed that L-glutamine lowers cravings for sugar and alcohol by crossing the blood-brain barrier and serving as an energy source for the brain.

You can increase your L-glutamine intake by incorporating these protein-rich foods into your diet:

• Meats including chicken, turkey, and beef
• Dairy products, including cheeses, milk, and yogurt
• Other animal products like eggs and fish
• Vegan proteins like nuts and tofu
• Vegetables like corn and red cabbage
• Grains like rice and oats

You can also supplement L-glutamine directly. Consult a healthcare provider about supplementing with L-glutamine, typically 500 mg taken between meals, up to three times daily.

Managing Mood Swings

As we’ve learned through your Reframe activities, alcohol resets your “hedonic setpoint,” or your baseline level of happiness, by stimulating dopamine production. When you stop drinking alcohol suddenly, your body needs time to adjust to the crash in dopamine. Increased glutamate activity may also trigger agitation and anxiety. 

Cravings and mood are also tightly linked: experiencing cravings can trigger feelings of irritability and agitation; similarly, feeling angry, lonely, stressed, or sad can trigger us to reach for a drink, and being in a good mood can protect us from using alcohol to wind down or cope with challenging feelings. 

Let’s explore some mood-boosters and stress busters to make the most out of your month!

Probiotics and Prebiotics

Not all bacteria are harmful! A healthy gut microbiome is dependent on good bacteria.

Probiotics are live, beneficial bacteria that help restore your gut. You can find probiotics in fermented foods like:

• Yogurt with live cultures
• Kefir
• Sauerkraut
• Kimchi
• Miso
• Tempeh
• Kombucha. 

Prebiotics, on the other hand, are non-digestible fibers that feed beneficial gut bacteria. You can find prebiotics in foods like:

• Garlic
• Onions
• Leeks
• Asparagus
• Bananas
• Oats
• Whole grains

Combine probiotics and prebiotics for an added punch! For example, enjoy a yogurt parfait with bananas and oats for breakfast.

Brain-Boosting Foods for Energy & Focus

When you stop drinking, your brain begins to adjust to the absence of alcohol. As a result of rebalancing neurotransmitters, you may also experience cognitive challenges and memory issues. 

Nutrition is an excellent way to boost your energy levels and focus. Mineral-rich foods keep your brain working properly and also contribute to making enzymes and hormones. Give your brain a boost with these mineral-rich foods:

• Eggs are an excellent source of choline, a nutrient that supports brain health, memory, and focus. Adding eggs to your breakfast can give you a powerful start to the day. 
• Avocados. Packed with healthy fats and a wide range of vitamins, avocados support brain health and mood regulation. They also help your body absorb other fat-soluble nutrients, like vitamins A, D, E, and K, which are essential for overall well-being.
• Dark chocolate. Yes, you read that right! Dark chocolate (with a high cocoa content) contains flavonoids that boost brain function and improve mood. It also promotes the release of endorphins, the body’s natural "happy chemicals."
• Lion’s mane mushroom, a powerful nootropic, can boost cognitive function, improve memory, and support nerve regeneration.

Foods That Boost Your “Happy Hormones”

Dopamine and serotonin are often called your “happy hormones” because of the role they play in mood regulation. Without (or with less) alcohol, your body will need to rebalance its dopamine levels. Serotonin is the feel-good neurotransmitter that regulates mood and sleep. Serotonin is also a precursor to melatonin, the hormone that regulates sleep.

You can boost dopamine and serotonin by eating foods that are rich in the amino acids, or protein building blocks, that enable your body to make these neurotransmitters. 

Tyrosine is an amino acid precursor to dopamine. Tyrosine converts into L-DOPA, which is then synthesized into dopamine. Similarly, tryptophan is an essential amino acid required for serotonin synthesis.

Tyrosine and tryptophan are rich in foods like:

• Lean meats like chicken and turkey, as well as protein-rich eggs
• Dairy products such as yogurt and cheese
• Legumes like lentils and chickpeas
• Nuts and seeds, especially pumpkin seeds, sunflower seeds, almonds, walnuts, which also have brain-boosting Omega-3 fatty acids
• Soy products such as tempeh, tofu, or edamame
• Bananas are a great source of tryptophan, which are also rich in B vitamins and potassium and are a natural source of prebiotics

For an evening snack, try a small bowl of oatmeal topped with sliced bananas and a sprinkle of walnuts to boost your intake of essential amino acids and promote restful sleep.

Incorporate Supplements

Why It Matters:
Supplements can be an easy way to incorporate nutrients into your diet that you may not be adequately getting from your meals and snacks.

There are other supplements that can help boost your mood and manage stress this month:

• Magnesium. Magnesium supports relaxation, improves sleep, and reduces anxiety. Alcohol depletes magnesium levels, so restoring it through foods like nuts, seeds, and dark leafy greens can help keep stress at bay, or you can use direct supplements to up your intake.
• Ashwagandha. This adaptogenic herb helps lower cortisol levels and is an excellent choice for managing the anxiety or tension that can sometimes come up when you’re staying away from alcohol.

“Move” Into a Good Mood

Why It Matters:
Moving your body can boost feel-good endorphins and reduce stress.

While you may not need muscles to fight off the sober scaries, they certainly contribute to your overall health and well-being. We’ve talked about dopamine and serotonin — the brain’s “feel-good” hormones.

Strength training can actually boost levels of these neurotransmitters and improve your mood and motivation.

You should aim to dedicate at least two non-consecutive days each week to strength training. Some common forms of strength training include:

• Weightlifting
• Resistance-band exercises
• Bodyweight exercises like push-ups and squats.

Try joining a cross fit class for the month of October or a beginner’s strength training class! You can even get stronger from the comfort of your own home through bodyweight exercises.

If you’re looking for something less intensive, check out our Intro to Yoga Challenge or sign up for classes with your local yoga studio. Yoga can actually increase GABA production, resulting in feelings of calm and relaxation.

Tip: Consistency over intensity.
It’s natural to dive right into a new, strenuous workout regimen when our motivation is high, but remember this: regular, moderate exercise is more effective long-term than sporadic intense workouts. Meaning, it’s better to exercise for 30 minutes every day than to exercise for 3 hours twice a week.

Focus With Breathwork

Mindful breathing stimulates the vagus nerve and activates the parasympathetic nervous system, which helps you feel relaxed and calms the mind by focusing on the breath.  When you need a moment to restore your inner peace, give these breathing exercises a try:

• Diaphragmatic breathing involves breathing deeply through the nose, allowing the belly to expand, then exhale slowly through the mouth. This technique triggers a physiological relaxation response, reducing heart rate and blood pressure. Try this for 5 minutes in the morning, evening, or during moments of stress.
• Meditation. Try a guided meditation, like the ones in the Reframe App’s toolkit, or simply focus on the present moment without judgment, observing your thoughts and sensations as they arise (aim for at least 5 minutes, but ideally 10-15!)  Regular meditation can rewire neural pathways, improving emotional regulation. It also promotes increased body awareness, which makes you more aware of triggers!

Chill With Cold Exposure Therapy

Although for most Reframers, October will be the start of “sweater weather,” there’s still some mood-boosting benefits from real cold exposure. Cold exposure works by activating beneficial stress responses which can improve your mood. A little bit of stress (cold exposure) can strengthen the body’s resilience by increasing norepinephrine levels, enhancing alertness and mood.

• Cold showers. Start by ending your shower with 30 seconds of cold water, gradually increasing the duration as you become more accustomed.
• Cold water immersion. For a more advanced approach, try briefly immersing in cold water, like a cold plunge or ice bath.

Adjusting Sleep Patterns

Why It Matters:
A good night’s rest is critical for overall well-being and mood, which in turn help prevents cravings. It’s also important to build strategies for falling asleep that don’t depend on alcohol!

We know that alcohol may help us fall asleep, but it leaves us feeling groggy and restless by disrupting the quality of our sleep, particularly restorative REM sleep. 

When you cut back on alcohol, the increase in glutamate activity, as well as your GABA levels re-adjusting, can initially cause sleep disturbances (and not just the kind you get after watching a Halloween horror movie or two). This can include insomnia, vivid dreams, and frequent wake-ups. These sleep disturbances, in turn, can affect your mood.

That’s because quality sleep is essential for neurotransmitter synthesis, hormone regulation, and overall recovery during Sober October. It enhances your mood, sharpens your focus, and reduces cravings, making it easier to navigate life without booze. 

Ditch the sleep disruptions and night sweats that come with alcohol and opt for restorative sleep this month to enjoy the benefits of waking up feeling well-rested and refreshed.

Sleep at the Same Time

Your body follows a natural daily cycle called the circadian rhythm. Although we may have a concept of weekends and weekdays, our bodies do not — especially as we age! You can accommodate your body’s natural clock by having a consistent wake-up time and a consistent bedtime, even on the weekends. 

By training your body to fall asleep and wake up at the same time of day, you’re teaching your mind that there’s a set time where it can safely get enough sleep without trying to fight it. This reliability will give you higher quality, more restorative sleep. 

You can also set a pre-bedtime alarm to remind you to start winding down an hour before sleep.

Establish a Pre-Bedtime Ritual

The next step after setting a consistent bedtime, is a consistent pre-bedtime routine to cue your body that it’s time to wind down. Calming rituals will help lower the levels of the stress hormone cortisol, helping you fall asleep more easily.

Here’s some ideas for what you can do to wind down:

• Take a relaxing bath or shower. Warm water calms and soothes your body, helping mark a clear transition into sleep mode.
• Light reading. Read some calming, non-stimulating material (and don’t read it on a screen!)
• Gentle stretches before bedtime can help relax your muscles and release physical tension before bedtime.
• Deep breathing and meditation before bed can help calm your mind and soothe your body. If you’re not sure where to start, try the 4-7-8 breathing method: inhale quietly for 4 counts, hold your breath for 7 counts, exhale for 8 counts, and repeat 3 times.

Limit Screen Time Before Bed

Your body associates blue light with daytime, so when you use phones, tablets, and computers before bed, you’re sending your brain mixed signals about what time of day it really is. These mixed signals can suppress melatonin production, stimulating your brain at a time when it’s trying to wind down. 

Tune out your screens at least an hour before bed time to reduce exposure to blue light and help your body prepare for sleep.

Optimize Your Bedroom

Our environment certainly matters when it comes to curating sweet dreams! Here are some things to look out for when creating the perfect sleep environment for a good night’s rest.

• Darkness signals the body to produce melatonin, the sleep hormone. If your room lets in a lot of light, try incorporating a sleeping mask or blackout curtains to eliminate light.
• Quiet environments make it harder for you to wake up, therefore decreasing the chance of your REM sleep being disrupted. Consider earplugs to help create a soothing and silent environment.
• Cool temperatures make it easier to fall and stay asleep since your body’s temperature naturally drops during rest. Alcohol triggers your Autonomic Nervous System (ANS), which can result in night sweats, further disrupting your quality shut-eye. Keep your bedroom between 60-67°F (15-19°C) so it signals your body that it is time for bed.
• Being comfortable reduces the number of awakenings during the night. Invest in a comfortable mattress and bedding to enhance your sleep quality. Cozy but breathable PJs can go a long way, especially if you’re prone to night sweats!

Socializing Soberly

Social events can be one of the trickiest parts of any alcohol-free (or sober-ish) challenge, but with a little planning and creativity, they can still be fun without alcohol. Whether it’s a dinner, a casual get-together, or a party, you don’t need alcohol to enjoy the company of others. Plus, there’s no morning-after hangover!

Seek Support

Enlist your supportive friends and family to cheer you on, support you, and hold you accountable this month. 

• Share your goals with trusted loved ones so they can check-in on you and help you achieve your goals. 
• Join a supportive community to enhance accountability and share your experiences and hurdles with others. Reframe’s community support groups and forum are a great place to start!

Holding Motivation High

Staying motivated is key to your success in Sober October and beyond. 

The key to success is preparation. Before diving into Sober October, think ahead about the situations that might challenge your commitment. Social events, stressful days, or just boredom might trigger old habits, so having a game plan will help you feel confident and stay on track.

But as we know, things don’t always go according to plan! There are several strategies you can try to help you keep your goals top of mind and increase your chances of success:

Reflect with Gratitude

Reflecting on what you’re grateful for shifts focus to the positive aspects of your life, enhancing overall well-being. Each day, write down three things you’re grateful for, no matter how small. 

Reframe already has you covered: October is a great month to give the 5 Minute Happiness Challenge a try, and catalog your gratitude daily!

Overcome Setbacks

Challenges and hurdles are a normal part of any journey, and Sober October is no exception. Whether it’s slipping up and having a drink, facing a tough craving, or just feeling overwhelmed by the process, tough moments will come up. 

The key is to remember that this journey is about progress, not perfection. 

It’s an accomplishment to commit to this challenge. Or to log your progress every day. Or drink a lot less in a week than you otherwise would have. It doesn’t need to go perfectly, or even go fully according to plan, for this challenge to be a success.

What matters most is how you bounce back and move forward - that will be key for long term success in any endeavor.

The most important thing to remember when facing a setback is to be kind to yourself.

It’s easy to fall into the trap of self-criticism, but that only makes the road harder. Instead, treat yourself with the same compassion you would offer a friend who’s going through a tough time.  Remind yourself that one mistake doesn’t define your entire journey.

Focus On Gains

Remember, taking a break isn’t about deprivation — it’s a chance to reset, recharge, and discover a healthier, more vibrant version of yourself. The first few days might feel challenging as your body adjusts to life without alcohol, but you’ll quickly start to feel the benefits. Stick with it, use the tools available in the Reframe app, and embrace the journey.