For millions of Americans, January is a time for a fresh start — a chance to reset habits and make intentional changes for better health.
After a spike in drinking over the holidays, it’s not surprising that many people choose to ditch alcohol for 31 days and embrace the health benefits of Dry January.
Maybe you’re ready to reset after the holidays or simply curious about how drinking less might make you feel. Either way, taking a break from alcohol can have powerful short- and long-term benefits for your body and mind.
What is Dry January?
Dry January began in 2013 when the UK-based nonprofit Alcohol Change UK launched a campaign encouraging people to abstain from alcohol for the month of January. The goal was to help participants rethink their relationship with drinking and start the new year with better health and clarity.
Since then, the movement has spread globally. In fact, according to a 2024 survey from CGA by NIQ, participation in Dry January continues to grow in the United States, especially among adults under 35.
This is promising news, as recent data from the National Institute on Alcohol Abuse and Alcoholism (NIAAA) shows that alcohol use remains higher than before the pandemic.
The impact of alcohol use today
According to the NIAAA, alcohol consumption increased significantly from 2020 to 2022 and has remained elevated through 2024.
“This makes sense given the life-altering occurrences that happened during the pandemic, such as lost jobs and increasing demands placed on parents,” said Toby Sanchez, PsyD, a clinical psychologist with Banner - University Medicine. “Social isolation and worsened mental health conditions likely contributed to heavier alcohol consumption or return to use.”
This ongoing in alcohol use has likely contributed to a rise in alcohol-related liver disease, liver transplants and alcohol-related deaths.
Before getting started, talk to your health care provider
Dry January is for anyone who wants to improve their health or reduce drinking, but it’s important to check with your health care provider first, especially if you drink heavily or regularly.
“If you stop drinking suddenly after frequent or heavy use, it is possible to experience alcohol withdrawal syndrome, which can be serious and, in rare cases, life-threatening,” Dr. Sanchez said.
For women, drinking four or more drinks within two hours can increase health and safety risks. For men, that number is five or more. In the U.S., about 1 in 5 people will meet the criteria for alcohol use disorder during their lifetime.
“Of all substances that can cause withdrawal, alcohol is one of the few that can be life-threatening without medical care,” Dr. Sanchez said. “Although uncommon, around 1 in 10 people with severe dependence may experience alcohol-withdrawal seizures if not properly treated.”
Other symptoms of withdrawal can include anxiety, insomnia, tremors, hallucinations and sensitivity to light, sound and touch.
What may happen to your body during Dry January
Even one month without alcohol can trigger noticeable changes throughout the body.
1. Better sleep and more energy
Alcohol is a sedative, but it disrupts deep, restorative sleep.
“Some people say that alcohol helps them sleep, and it’s true that it will help you fall asleep quickly—just not soundly,” Dr. Sanchez said. “Your sleep won’t be restful and is less likely to be ‘deep sleep,’ which is necessary for your overall health and recovery.”
After a few weeks alcohol-free, most people notice better sleep quality, more energy and improved mood.
2. Weight loss and reduced cravings
Alcohol adds empty calories, and it also lowers inhibitions, making it easier to reach for snacks or late-night meals. Cutting back may help you shed extra pounds and make healthier food choices naturally.
3. Your liver (and body) will thank you
Your liver works hardest to process alcohol, and even moderate drinking can lead to fatty liver disease or inflammation.
“Alcohol-Associated Liver Disease (ALD) affects millions of people, up to 50% of individuals with Alcohol Use Disorder will suffer from ALD.” Dr. Sanchez said. “It’s reasonable to assume that abstaining from drinking is generally good for your liver and the rest of your body.”
Alcohol can also affect your heart, skin, immune system and blood pressure. Many people notice less bloating and puffiness after a few weeks without alcohol.
4. You’ll save money
Alcohol is expensive, especially when you factor in restaurant markups and bar outings. A single month of skipping drinks can mean hundreds of dollars saved, depending on your usual habits.
Consider tracking your savings and health progress in a Dry January app to stay motivated.
5. You’ll gain a new perspective on drinking
A month-long break can help you see how alcohol affects your life from sleep and mood to focus and productivity.
At the end of January, reflect on how you feel:
- Do you have more energy or mental clarity?
- Do you feel less anxious or depressed?
- Are you sleeping more soundly?
“Many people think alcohol can help with anxiety, depression or insomnia and this is a common misconception,” Dr. Sanchez said. “It can actually worsen symptoms of depression, while the withdrawal or ‘hangover’ state of alcohol use can lead to symptoms of anxiety.”
Some participants choose to keep drinking less or stay sober long-term because they feel better overall.
The long-term impact of Dry January
The benefits don’t have to end after 31 days. Many people who participate in Dry January report drinking less or being more mindful about alcohol for months afterward.
Sustained change can lead to:
- Improved liver health
- Better mental clarity and focus
- Stronger immune function
- Lower risk of alcohol-related diseases
Whether you return to moderate drinking or remain alcohol-free, being intentional about your choices can have lasting effects on your health and well-being.
Tips for success during Dry January
- Create a strong support system: Tell friends and family so they can encourage and join you.
- Find alternatives you enjoy: Try sparkling water with fruit, kombucha or non-alcoholic mocktails.
- Track your triggers: Journaling can help identify situations that make you want to drink.
- Be kind to yourself: If you slip up, don’t give up. The goal is progress, not perfection.
Takeaway
Going alcohol-free for a month can improve your sleep, energy, mood and overall health and may inspire you to make lasting changes.
If you’re struggling to stop drinking or concerned about your alcohol use, reach out for help.
- Talk with your primary care provider or a behavioral health specialist who can guide you safely.
- Call Banner Behavioral Health at 602-254-4357 for more information and resources.
