Dry January Health Benefits Could Mean Better Sleep
So, it’s mid-January and we’re just over halfway through the month. Or, if you’re like me and participating in Dry January, it’s day 79 and we still have just over (checks watch) infinity days to go. If you’re new to this thing… this no alcohol for the first month of the year thing, January can feel longer than it ever has before.
Indeed, all of the memes that I’ve seen over the years lamenting the length of January… now I realize that they were probably created by people who weren’t drinking. And while it might be tough at first, not reaching for that glass of wine while making dinner or celebrating with a cocktail, more people than ever are joining in.
There were 175,000 Dry January participants last year, close to 200,000 this year, and many more who have committed to drinking less throughout the month. The New York Times estimates that 15 to 19 percent of adults in the United States are joining in this year. That’s over 260 million people.
It seems that a lot of us are cashing in on the benefits of this month-long challenge, hoping to feel better, and perhaps even decreasing our alcohol consumption for the rest of the year. The costs of heavy alcohol use can of course mean literal dollars, but there are also costs to our overall health. Taking a month off from booze can leave you a little richer, happier, and even more energized.
Dry January has become a positive annual tradition for many, a rallying response to the battle cry, “New Year, New You!” But you might not know that it all started when a woman in England went out for a long run.
So, where did Dry January start?
Dry January was born when an English woman named Emily Robinson signed up to run her first half marathon in February and subsequently stopped drinking alcohol for the whole month prior. Soon after, when she started working for Alcohol Change UK, the idea of giving up booze for a month caught on, and in 2013, the Dry January Challenge was born.
The team worked with an expert in the field of alcohol consumption and behavior, Dr. Richard de Visser from the University of Sussex to better understand the health benefits and long-term effects of going dry for a month. The idea caught on quickly as pubs in England began stocking non-alcoholic drinks, more people joined in, and they developed a free app called Try Dry to track your journey and stay motivated.
What began as a personal challenge has become a global public health initiative.
Why January?
January is not only the month of new beginnings, it’s also the month after all-out gluttony. It follows the holiday season, when so many of us are popping champagne, mixing up Old Fashioneds, or sipping mulled wine. After drinking so much alcohol, taking a month off can be a great way to start the year off right. Going cold turkey can feel like a fresh start.
It’s also the month of resolutions. Although many resolutions don’t make it to midyear, this is one wave of good intentions that you can ride to completion since it’s only 31 days. (I checked… January does in fact have 31 days, despite all evidence to the contrary.) It’s the perfect time to press the reset button, to think about what you want to accomplish, and what’s most important to you.
January is an ideal time for introspection. There’s no better month than the bitterly cold days of January to do some honest soul-searching. If you’re concerned about the amount of alcohol you’re drinking, this can be an ideal opportunity to make a positive impact on your health, change your drinking habits, and think about your relationship with alcohol as you move forward.
What exactly happens to your body when you don’t drink for a month?
Well, it depends on your alcohol intake beforehand. But because alcohol affects so many areas of the body, taking a month off will most certainly improve your overall health no matter how much you regularly consume. Initially, you might feel worse before you feel better. But unless you’re a very heavy drinker or binge drinking every day, you’ll likely rebound pretty quickly.
For moderate and heavy drinkers especially (although everyone benefits), here are some of the health benefits you can expect when you take a month off from drinking:
A Healthier Heart
Heavy drinking can cause high blood pressure. It can also lead to free radicals, which are harmful particles that increase bad cholesterol. When you stop drinking, these free radicals decrease and begin disappearing from your body, thus improving your overall heart health. The great news is that this process begins almost immediately after your last drink.
A Cleaner Liver
Alcohol is metabolized by the liver. Over time, alcohol-related liver diseases can occur: fatty liver disease, cirrhosis of the liver, or liver damage. The liver is a resilient little fellow and adapts quickly. People who stop drinking can see improvements in just a couple of weeks. When there’s no alcohol in the system, the liver can focus on its other jobs and more efficiently clear out the toxins from the body. (Liver: Snaps suspenders, grabs briefcase, and kicks heels before heading out for work.)
Alcohol impacts blood sugar, the hormones necessary to regulate healthy levels, and reduces the effectiveness of insulin. Any alcohol that isn’t processed by the liver is removed from the body by the lungs, skin, and kidneys through urine and sweat.
Weight Loss
Not only does alcohol add calories to your diet, it often adds copious amounts of sugar. As we’ve discussed, this affects the liver but can also increase weight gain. The weight you lose will depend on how much you drank before, but most people will see some changes on the scale. If you’re a big drinker, it will likely be easier to drop a few more pounds than more moderate drinkers.
Stage of life and gender also have something to do with it. For women around menopause, it can be harder to lose weight than before, especially the weight from alcohol. Like, it’s fine that after 18 days, Ryan is willowing away to nothing while I’m still stuffing lumpy body parts into my leggings like I’m trying to put the biscuit dough back in the can. IT’S FINE.
So, we might feel more comfortable in our jeans after a few weeks (especially if you’re, you know, a guy), but to see real weight loss results, you’ll need to change your drinking habits long-term. The good news is, that kickstarting weight loss at the beginning of the year and creating healthy habits can have lasting effects for months to come.
A Clearer Brain
Alcohol can lead to memory loss and can interfere with brain development… of course, this is even more important for college kids whose brains are still maturing. Alcohol can also compromise the brain’s memory centers, sometimes even leading to blackouts.
And while brain fog isn’t a medical condition, I can attest that it is a very real thing. Waking up the next day, after a few too many, I can feel out of it all day. Even after one or two drinks, I have to tell you that my mind is not nearly as sharp as it has been these last couple of weeks.
I mean, I still walk into rooms and forget why I’m there, so don’t get too excited… but I have to admit, that I feel lighter (in my head anyway), have more mental clarity, and feel less foggy.
Better Sleep… and More Energy
Well, if a healthy heart and a functioning liver weren’t enough to convince me, better sleep would probably have done the trick. I can’t see my liver and can’t really feel my heart, but I sure as hell can tell when I’ve had a good night of sleep. I’m not sure I’ve had quality sleep for the better part of two decades and I’ve been chalking it up to children, a snoring husband, and menopause.
I think all of those things have undoubtedly been a factor, but I’ve also had some of the best sleep of my life lately. It’s not perfect but it’s better. This has led to more energy in the morning, more efficiency in my day, and feeling better in general. I can tell that there is a significant increase in the quality of my sleep.
While sometimes a few glasses of wine can help us fall asleep faster, studies show alcohol actually inhibits that good, deep sleep needed to fully be at rest. And as we all know, getting quality sleep is the basis for so many good things in life: higher energy, better focus, happier mood, and of course, sanity.
Brighter Skin
Unfortunately, there’s nothing medicinal about that merlot when it comes to achieving a rosy glow. Since alcohol is dehydrating, imbibing will have a negative effect on our skin. After a month of sobriety, many people will see a difference in their reflection– less hyperpigmentation, those dark circles are less pronounced, and notice a general look of well-being.
New York nutritionist, Jairo Rodriguez says that alcohol is the worst and most aggressively destructive thing for your skin. (Sigh.) Alcohol is dehydrating and inflammatory… two things that don’t really help with that bright complexion we’re all going for.
When we stop drinking, all the systems in our bodies don’t have to slog through rooms flooded with booze to get the job done. All of our organs have clean air to breathe, more energy, and a little pep in their step. The best news of all is that it doesn’t take long for our bodies to reap the rewards of taking a break from the hard stuff.
What to drink during Dry January.
Okay… so if you’re used to kicking back with a glass of wine in the evening, going to happy hour, or celebrating all the things (a new job, good news, that it’s Friday) with a cocktail, you might be wondering what you can drink instead. Luckily, social media is flooded with all sorts of delicious mocktails. I’ve found loads of recipes for non-alcoholic beverages on Instagram even though my daughters tell me that by the time I’ve seen it on an Instagram Reel, it’s already old news on TikTok. Regardless of where you get your inspiration, rest assured that there are plenty of ways to toast with your friends even during your month of sobriety.
You might be tempted to stay in for the entire month of January, but the whole point is to get out and test your resolve, says Alcohol Change UK. Willpower is a muscle and if you want to see lasting change, you need to strengthen it. Participating in social situations and sticking to your commitment is a big part of the Dry January Campaign.
Mocktail Mania
Here are a few mocktails that will have you looking forward to a night out without the hooch (or the hangover):
Back to the basics. When you want something to sip on while you’re binging Netflix, but it’s a Tuesday and you don’t want to deal with, like, a recipe or cutting up anything, this is perfect. Sparkling water, cranberry juice, and a squeeze of fresh lime. This is my go-to these days. It’s just the right balance between tart and sweet, it’s refreshing, and it looks gorgeous in a wine glass. (Okay, you have to cut the lime, but you’ll make it.)
Something spicy. There’s really nothing quite like a spicy marg, but when you’re going tequila-free, try this non-alcoholic version instead. The lime juice, cilantro simple syrup, and fresh jalapeños are the perfect sweet and spicy combo that might even have you making it all year long. And do not skip that Tajin on the rim… it’s a game-changer!
Pouring for a crowd. A pitcher of sangria is always a good idea for a gathering. Throw together this NA version when you’re serving lots of people who are going dry or you want to have something a little fancier for this Saturday night. It’s beautiful, festive, and delicious.
Looking beyond dry January: Good habits could be here to stay.
A survey done at the University of Sussex reported that 70% of Dry January participants said that they slept better and had higher energy levels. Positive results like these have inspired people to lessen their alcohol consumption throughout the rest of the year. Taking a month off can significantly improve your relationship with alcohol long-term. Besides, boomeranging right back to your old ways will just wipe out all the good things you’ve just done for yourself.
Going booze-free for 31 days can help us examine our habits, it can show us that we don’t need alcohol to have fun, and the experience develops skills to manage drinking. By the end of the month, most teetotalers feel better, have clearer skin, and are more productive. Why wouldn’t we want to keep that going?
As we look ahead to the two weeks that we have left in our dry month, I encourage you to find joy in the glow of your rosy cheeks, strength in the heart that’s pump-pumping away, and peace of mind that deeper sleep is giving you. Instead of counting down the days to February 1, relish the reward that you’re giving to yourself. Because similar to the Jelly-of-the-Month Club, it might just be the gift that keeps on giving all year long.