Dry January has evolved beyond a niche New Year’s resolution into a widely recognised health movement. Every January, millions of people across the globe take part in this month-long break from booze, but does this period of alcohol abstinence have significant health benefits in the long term? 

More Than Just a Trend

While many people may think of Dry January as a temporary cleanse or challenge, research and anecdotal evidence suggest that its benefits make it worthy annual practice. By offering a reset for both body and mind, Dry January is not just a way to detox after the indulgence of the holidays, it can serve as a powerful tool for reassessing our relationship with alcohol.

The Health Benefits: Physical and Mental

A growing body of evidence supports the health benefits of a break from alcohol. Studies have shown that giving up alcohol for a month can lead to improvements in various aspects of wellbeing that we may struggle with:

• Better Sleep: Participants often report improved sleep quality after taking a break from alcohol. Alcohol is well-known to disrupt sleep patterns, and even a temporary break-up with booze can help restore healthier sleep cycles. Leapfrog SNOOZE can help too, as a supplement with natural Lactium to aid deeper sleep and re-set your circadian rhythm.

• Improved Liver Function: The fact is that alcohol puts a strain on the liver, and a month off can give your liver time to recover. Research suggests that liver fat content and liver enzymes, which are markers of liver health, can improve after just a month of sobriety.

• Increased Energy and Focus: A month without alcohol can lead to better physical energy, clearer thinking, and enhanced focus. The absence of alcohol’s sedative effects often leaves people feeling more alert and energised.

• Weight Loss: Alcohol is calorie-dense and can go hand-in-hand with poor food choices. It's little wonder then that participants often report weight loss or improved control over their eating habits during Dry January.

• Mental and Emotional Clarity: A month off alcohol can reduce the fogginess often caused by regular drinking. Many people notice an improvement in mood, reduced anxiety, and better emotional stability during their sober month.

Long-Term Impact: More Than Just a One-Month Break

There's more good news: Dry January may have lasting effects beyond the month itself. A study by the University of Sussex revealed that participants reported not only feeling better during the month but also drank less in the six months afterwards. Dr Richard de Visser, a health psychologist who conducted the study, explained that contrary to what people might fear, people don't drink to excess once they do start drinking again. The study was conducted with 6000 people and those participants who took part in Dry January experienced the following:

• 87% - sense of achievement
• 80% - more in control of drinking
• 84% - saved money
• 72% - slept better

How to Make Dry January a Sustainable Practice

Like with any resolution, Dry January needs to kick off with intention. Here are some tips for making the most of the experience:

1. Set Clear, Realistic Goals: Define your reasons for getting involved —is it improving health, reducing alcohol consumption, or rethinking your social habits? Having a clear purpose will help you stay motivated.

2. Prepare for Social Situations: Yes alcohol is often the fuel behind social events, but that doesn’t mean you can’t enjoy them without drinking. Bring your own non-alcoholic drink (kombucha is alcohol-free, delicious and good for gut health), set yourself up as the designated driver (your friends will love you for it) or simply focus on the conversation instead of the drinking.

3. Track Your Progress: Make a note of how you feel each day. Tracking your physical and emotional changes can help reinforce the benefits of your alcohol-free month - and might even encourage you to keep going beyond January.

4. Plan for the Future: Think about how you want your relationship with alcohol to be once Dry January ends. Is it about reducing your weekly consumption, take regular breaks, or even going tee total? 

A Practice with Lasting Benefits

There are tangible benefits for both physical and mental health that come from having a break with booze. A month off alcohol offers a chance for self-reflection, healthier habits, and potentially lasting change. 

Sources:

Natural Recovery of the liver and other organs after chronic alcohol use, Paul Thomes et al, April 2021. PMID: 33868869

Short and Longer Term Benefts of Temporary Alcohol Abstinence During Dry January, de Visser et al , May 2020.

One month alcohol abstinence national campaigns: a scoping review of the harm reduction benefits. de Ternay et al. March 2022, PMID: 35246148