Originating in 2013 under the auspices of the charitable organization Alcohol Change UK, the Dry January challenge has witnessed a remarkable surge in popularity, establishing itself as a widely embraced New Year’s resolution. In the year 2023, an impressive 175,000 individuals officially committed to embracing the alcohol-free journey throughout the month of January, with countless others likely partaking informally.

The benefits of a month-long alcohol hiatus manifest swiftly across various dimensions of health and wellness.

On a biological level, refraining from alcohol for a month is linked to reductions in liver fat, blood glucose, and blood cholesterol.

Psychologically, a month of abstinence can yield a spectrum of advantages, as evidenced in a study on the Dry January initiative, which I conducted in collaboration with Alcohol Change UK.

Examining 4,232 adults engaged in Dry January, the research involved pre-challenge surveys, with subsequent follow-ups in early February.

One notable benefit of participating in Dry January was enhanced sleep quality, with 56% of participants reporting improved rest by the month’s end.

Contrary to popular belief, alcohol consumption, rather than aiding sleep, is shown to impair sleep quality and the duration of REM sleep, affecting memory and focus. Alcohol usage can also exacerbate sleep apnea.

Given these insights, it’s unsurprising that abstaining from alcohol – even temporarily – can yield improved sleep quality. Furthermore, 52% of surveyed Dry January participants reported increased energy levels, while 50% noted enhanced overall health. Additionally, 63% of participants credited Dry January with financial savings.

In a subsequent six-month study involving 1,192 Dry January participants, my colleague and I utilized validated questionnaires to evaluate psychological well-being and self-efficacy. The research revealed significant enhancements in both domains. Furthermore, the study highlighted that Dry January completers felt more empowered in managing their alcohol consumption.

While these improvements were observed across all participants, they were more pronounced in those who remained alcohol-free for the entire month. Nevertheless, even individuals unable to commit to a full month may experience benefits from shorter abstentions.

In a parallel study involving the general populace, my co-author and I compared individuals partaking in Dry January with those not seeking to modify their drinking habits.

The positive transformations reported by Dry January participants were absent in the general population, underscoring that these changes were attributable to participation in Dry January rather than seasonal fluctuations in drinking or well-being.

Approximately half of Dry January participants revert to previous drinking levels but perceive a heightened sense of control. Around 40% opt for broader modifications to their drinking habits, such as consuming alcohol on fewer days per week or reducing intake on drinking days.

Tips for Engaging in Dry January

Individuals enrolling in Alcohol Change UK’s Dry January initiative and engaging with its supportive resources are twice as likely to complete the challenge than those embarking solo.

This increased likelihood may stem from access to an online community comprising fellow participants offering tips on managing temptations and cravings. Additionally, participants receive acknowledgment for their achievements and ongoing motivation. Studies have shown that social support can aid in reducing alcohol consumption.

If undertaking a dry January, minimizing opportunities for alcohol consumption can be beneficial. For instance, avoiding stocking alcohol at home might prove helpful. When socializing at restaurants or pubs, planning ahead and deciding on alternative beverages in lieu of standard choices can be advantageous. Mapping out strategies for politely declining drink offers may also aid in adherence.

For individuals anticipating challenges due to social pressures or expectations to drink, opting for non-alcoholic venues or timing social gatherings during alcohol-free windows could be advantageous. Choosing to meet at a cafe instead of a bar or scheduling activities for Saturday morning rather than evening are viable alternatives.

Some individuals find partnering up with others beneficial: partnerships can prove effective, though they may not suit everyone.

Dry January may not resonate with all individuals. Moreover, it may not be appropriate for those grappling with alcohol dependence or addiction who may require specialized assistance. Nonetheless, for those motivated to transform their drinking habits, Dry January offers an effective approach, delivering manifold physical and psychological health benefits.

Richard de Visser, Professor of Health Psychology, Brighton and Sussex Medical School, University of Sussex

This article is republished from The Conversation under a Creative Commons license. Read the original article.