Initiated in 2013 by the charity Alcohol Change UK, the Dry January challenge has experienced a remarkable surge in popularity, evolving into a widely embraced New Year’s resolution. In 2023 alone, 175,000 individuals officially enrolled to embark on the month-long journey of abstaining from alcohol, with many likely participating informally.

Undertaking a month-long hiatus from alcohol yields numerous benefits that often materialize quite swiftly, impacting various dimensions of health and wellness.

At the biological level, an alcohol-free month correlates with reductions in liver fat, blood glucose, and cholesterol levels.

Moreover, a study I conducted in collaboration with Alcohol Change UK highlighted the range of psychological advantages associated with the Dry January challenge. This research surveyed 4,232 adults who signed up, collecting data before the challenge commenced and again in the first week of February.

One prominent advantage identified was improved sleep quality, with over half of the participants (56%) reporting better sleep by month’s end. While many believe that alcohol aids sleep, it is, in fact, shown to deteriorate sleep quality and diminish the proportion of restorative dream sleep, adversely affecting cognitive functions like memory and concentration. Additionally, alcohol can exacerbate issues such as sleep apnea.

Consequently, it is no surprise that abstaining from alcohol, even temporarily, can enhance sleep quality. Alongside this benefit, 52% of Dry January participants reported increased energy levels, while 50% noted an overall improvement in their health. Notably, 63% indicated that the challenge contributed to financial savings.

A follow-up study tracking 1,192 participants over six months highlighted significant enhancements in psychological well-being and self-efficacy, underscoring that those who maintained sobriety throughout the entire month experienced heightened control over their drinking habits.

Although around half of Dry January participants return to their previous drinking patterns, they often emerge with a renewed sense of control. Approximately 40% subsequently enact broader changes to their drinking behavior, such as reducing the frequency of consumption or moderating intake on drinking days.

Strategies for Participation

Those who enroll in Alcohol Change UK’s Dry January initiative and engage with the corresponding resources are twice as likely to complete the challenge compared to individuals who attempt it solo. This could be attributed to the supportive online community that facilitates the sharing of strategies for managing urges and cravings, offering encouragement and motivation to persist.

Minimizing opportunities to drink, such as keeping alcohol out of the home, can be beneficial. Moreover, planning alternative drink choices when socializing and preparing to decline offers tactfully can further aid in maintaining commitment. For those concerned about social pressures, considering alcohol-free venues or different social times may prove advantageous.

Pairing up with a companion through a buddy system may also enhance the experience, though its effectiveness varies among individuals. While Dry January may not appeal to every drinker and is not suitable for those confronting alcohol dependence, it represents a potent opportunity for many who seek to modify their drinking habits—yielding numerous 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.