Day 4 Sober: What Happens on Day Four of Quitting Alcohol

Day 4 sober marks a turning point for many people, as withdrawal symptoms typically begin improving and early benefits start appearing.

What You'll Discover:

• What happens physically on day 4.

• Mental and emotional changes to expect.

• Why day 4 is often a turning point.

• Common challenges and how to handle them.

• Signs of progress to notice.

• What comes next after day 4.

• How medication supports early sobriety.

Reaching day 4 without alcohol represents significant progress. According to the National Institute on Alcohol Abuse and Alcoholism, withdrawal symptoms typically peak around 48 to 72 hours and then begin improving. Day 4 often marks the beginning of feeling better rather than worse.

What Happens Physically on Day 4

The first thing to know is that day 4 typically brings physical improvement.

Withdrawal symptoms: For most people who experienced withdrawal, symptoms are beginning to subside by day 4:

• Shakiness decreasing

• Sweating normalizing

• Anxiety starting to ease

• Heart rate stabilizing

• Nausea largely resolved

Sleep patterns: Sleep may still be disrupted on day 4. Many people report:

• Difficulty falling asleep

• Vivid dreams

• Waking during the night

• Not feeling fully rested

Sleep typically improves significantly by the end of the first week.

Energy levels: Day 4 energy varies:

• Some people feel exhausted

• Others notice increased energy

• Fluctuations throughout the day are normal

• Your body is still adjusting

Appetite: By day 4, appetite often returns or normalizes. Many people notice:

• Hunger returning

• Interest in food increasing

• Blood sugar stabilizing

• Less nausea making eating easier

Something to consider is that everyone's timeline differs. If you drank heavily for a long time, adjustment may take longer.

Mental and Emotional Changes

Day 4 brings psychological shifts as well.

Mood: Emotional volatility is common on day 4:

• Irritability may persist

• Mood swings possible

• Moments of feeling good mixed with difficult moments

• Brain chemistry still rebalancing

Mental clarity: Many people notice cognitive improvements:

• Less brain fog than days 1 to 3

• Thoughts becoming clearer

• Better concentration starting

• Still not at full capacity

Cravings: Cravings on day 4 can be significant:

• May hit strongly at usual drinking times

• Habitual triggers still powerful

• Cravings typically pass within 15 to 30 minutes

• Each resisted craving weakens future cravings

Emotional processing: Without alcohol numbing emotions:

• Feelings may seem more intense

• Anxiety possible even as withdrawal eases

• Some people feel unexpectedly emotional

• This is normal and temporary

For that reason, day 4 often feels like a mix of improvement and ongoing challenge.

Why Day 4 Is Often a Turning Point

Day 4 holds particular significance in early sobriety.

The worst is typically over: For most people, the most acute physical withdrawal occurs in days 2 to 3. By day 4, the trajectory shifts toward improvement rather than worsening.

Evidence of capability: Making it to day 4 demonstrates you can do this. Three full days without alcohol proves your ability to get through difficult moments.

Benefits starting: By day 4, some early benefits appear:

• Better hydration

• Clearer skin for some

• Reduced bloating

• More present in the morning

Momentum building: Each day builds on the previous. Day 4 establishes a pattern that makes day 5 more achievable.

All that said, day 4 is still early. While it's a meaningful milestone, the journey continues.

Common Challenges on Day 4

Several challenges commonly arise on day 4.

Evening cravings: If you typically drank in the evening, day 4's evening may bring strong urges:

• Have a plan for 5 PM to 9 PM

• Prepare activities and distractions

• Reach out for support during this window

• Remember cravings pass

Boredom: Without drinking as an activity:

• Evenings may feel empty

• Weekends particularly challenging

• Time seems to move slowly

• Not sure what to do with yourself

Rationalization: The mind may try to convince you to drink:

• "I've proven I can stop"

• "One drink won't hurt"

• "Maybe I wasn't that bad"

• "I can moderate now"

These thoughts are normal but misleading.

Stress without alcohol: If alcohol was your stress relief:

• Anxiety may increase temporarily

• Need alternative coping methods

• Stress feels more intense without numbing

• Learning new responses takes time

If it seems like day 4 brings unexpected challenges, that's because your brain is adapting to functioning without alcohol.

Signs of Progress to Notice

Day 4 brings measurable improvements.

Physical signs:

• Sleeping better (even if not perfectly)

• More stable energy

• Less shakiness

• Clearer eyes

• Less puffy face

Mental signs:

• Thinking more clearly

• Less foggy in the morning

• Better able to focus

• Remembering things more easily

Emotional signs:

• Some moments of genuine contentment

• Pride in your progress

• Glimpses of feeling like yourself

• Hope for continued improvement

Practical signs:

• Getting things done

• More productive

• Present for responsibilities

• Not planning around alcohol

For more on what to expect during early recovery, see our article on alcohol recovery timeline.

What Comes After Day 4

The first week continues bringing changes.

Days 5 to 7:

• Continued improvement in withdrawal symptoms

• Sleep quality increasing

• Energy more stable

• Cravings may persist but become more manageable

Week 2:

• Physical healing accelerates

• Mood stabilizing

• Better sleep quality

• Mental clarity continuing to improve

First month:

• Significant physical improvements

• Brain chemistry rebalancing

• New routines establishing

• Confidence building

Each day builds on the previous. What feels difficult on day 4 becomes easier with time.

How Medication Supports Early Sobriety

Medication can make the early days significantly more manageable.

Naltrexone: This FDA-approved medication blocks opioid receptors in the brain. It reduces cravings and makes alcohol less rewarding. Taking a daily 50mg tablet provides support from day 1.

Benefits for early sobriety:

• Reduces craving intensity

• Makes resisting urges easier

• Provides biological support alongside willpower

• Can be started immediately

How it works: When you take naltrexone and drink, alcohol doesn't produce the same pleasurable effect. Even if you don't drink, the medication reduces the intensity of cravings. This makes the early days more manageable.

Access: Naltrexone is available through telehealth for convenient, private prescriptions.

Our article on how naltrexone helps you regain control explains the medication in more detail.

Getting Through Day 4

Day 4 represents significant progress. The hardest physical symptoms are typically subsiding, and early benefits are appearing. Each hour without alcohol demonstrates your capability and builds toward continued success.

If you want medication support for your sobriety journey, take the online Alcohol Use Assessment to see if naltrexone and the Choose Your Horizon program might be right for you.