{"id":56174,"date":"2023-01-03T09:00:16","date_gmt":"2023-01-03T14:00:16","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=56174"},"modified":"2026-04-08T11:21:37","modified_gmt":"2026-04-08T15:21:37","slug":"dry-january-benefits","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/dry-january-benefits\/","title":{"rendered":"11 health benefits of Dry January"},"content":{"rendered":"

After engaging in a fun holiday season with indulgent food and festive drinks, it\u2019s not unusual to long for a reset. For some this takes the form of “Dry January,\u201d a month without drinking any alcohol\u2014or significantly reduced alcohol consumption.<\/span><\/p>\n

\u201cStarting a new year is a good time to make commitments for healthier behaviors,\u201d says <\/span>Anna Legreid Dopp, Pharm.D.<\/span>, a senior director at American Society of Health-System Pharmacists (ASHP). \u201cThat could include getting more exercise, sleeping more, or drinking less alcohol.\u201d\u00a0\u00a0<\/span><\/p>\n

A survey by the American Addiction Centers reported that Americans consume an average of 27% more alcohol during the holidays. This has potential health repercussions. The National Institute on Alcohol and Alcoholism (NIAA) reports rates of alcohol consumption in U.S. adults and 28% exceed the threshold for risky use.
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\n<\/span>RELATED: <\/b>Alcohol statistics<\/b><\/a>\u00a0<\/b><\/p>\n

What is Dry January?<\/span><\/h2>\n

Dry January originated in 2013 as part of a public health campaign by the British charity <\/span>Alcohol Change UK<\/span><\/a>. This campaign appreciates that many people drink more than they realize, especially during the holiday season. A month without alcohol can provide mindfulness toward alcohol use: a healthy reset and lead to better overall habits.<\/span><\/p>\n

\u201cThere\u2019s a linear relationship between the amount of alcohol people drink and bad health outcomes,\u201d says <\/span>John Mendelson, MD<\/span><\/a>, an addiction specialist and founder of <\/span>RIA Health<\/span><\/a>, an alcoholism treatment center. \u201cFor some, even [having] one drink a day, there\u2019s an increased risk of an adverse health outcome.\u201d<\/span><\/p>\n

Participation in Dry January has steadily increased over the past decade. A poll by the market research company <\/span>Morning Consult<\/span><\/a> \u00a0found that nearly 1 in 5 adults participated in Dry January.\u00a0<\/span><\/p>\n

Even if a Dry January only ends up reducing overall alcohol consumption, there\u2019s a lot to be said for harm reduction. At the end of Dry January, participants should see some positive effects.\u00a0<\/span><\/p>\n

11 health benefits of Dry January<\/span><\/h2>\n

While some research suggests that small amounts of alcohol may have positive cardiovascular effects, more than moderate alcohol consumption has been associated with <\/span>negative health outcomes<\/span><\/a> such as high blood pressure, heart disease, anxiety, depression, gastrointestinal symptoms, bone marrow suppression, liver disease and several cancers. Reducing alcohol consumption is generally a good way to improve your long-term health. Here are 11 benefits from a Dry January.<\/span><\/p>\n

1. Better sleep<\/span><\/h3>\n

Although a few glasses of wine might make you feel sleepy, <\/span>research<\/span><\/a> shows that alcohol decreases sleep quality and sleep efficiency. Alcohol also impairs your <\/span>REM sleep<\/span><\/a>. Meaning, even if you log the same number of hours in bed, you may wake up groggy and out of it after a night of drinking. Going alcohol-free can make sleep more restful.<\/span><\/p>\n

RELATED: <\/b>How to sleep better<\/b><\/a><\/p>\n

2. Improved energy<\/span><\/h3>\n

Thanks to <\/span>improved sleep quality<\/span><\/a>\u00a0 you\u2019ll see improved energy levels. In fact, <\/span>67% of Dry January participants<\/span><\/a> reported feeling more energetic. That benefit can lead to all-day improvements, like better focus and concentration at school or work\u2014read: increased productivity.<\/span><\/p>\n

3. Better hydration<\/span><\/h3>\n

The same alcohol that gives you a warm, fuzzy feeling on your first few sips is what has you running to the bathroom over and over again after your first few drinks. Why? Alcohol is a <\/span>diuretic<\/span><\/a>. It tells your body to get rid of water, resulting in dehydration\u2014and those nasty hangover symptoms\u2014if you\u2019re not diligent about replacing it. When you cut out alcohol, your body can truly reap the benefits of H2O.<\/span>
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\n<\/span>RELATED: <\/b>Health benefits of drinking water<\/b><\/a><\/p>\n

4. Clearer skin<\/span><\/h3>\n

Manys get flushed cheeks after drinking a cocktail, but that\u2019s just the tip of the iceberg. <\/span>Long-term alcohol use<\/span><\/a> can cause skin issues from hyperpigmentation to facial rashes. Not to mention, dehydrated skin makes any fine lines or skin issues stand out all the more. Taking a break from drinking often improves your appearance and decreases flare-ups of skin conditions like <\/span>psoriasis and rosacea<\/span><\/a>.<\/span><\/p>\n

5. Balanced mood\u00a0<\/span><\/h3>\n

While it feels like alcohol lifts your spirits, it is actually a mood depressant. People who drink heavily often experience <\/span>bouts of depression and anxiety<\/span><\/a>\u2014even if they don\u2019t have a history of these mental health conditions. Cutting back can help you avoid the emotional slump that comes after a night out and may increase feelings of well-being.\u00a0<\/span><\/p>\n

6. Less acid reflux<\/span><\/h3>\n

Alcohol is a reflux trigger, which you should <\/span>avoid if you have GERD<\/span><\/a>. That\u2019s because it <\/span>irritates your digestive tract<\/span><\/a>\u2014not to mention the impact of those fries you scarfed down once you started feeling tipsy. Temporarily eliminating booze gives your gastrointestinal system a much-needed break.<\/span>
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\n<\/span>RELATED: <\/b>Best diet for acid reflux<\/b><\/a><\/p>\n

7. Weight loss<\/span><\/h3>\n

Hangovers and binge drinking go hand-in-hand with a puffy face and <\/span>bloated<\/span><\/a> feeling. Alcohol causes inflammation in your body and digestive system. Getting on the wagon reduces this effect and cuts out all the extra liquid calories you consume, which can even help you lose weight.<\/span><\/p>\n

RELATED: <\/b>Could one of these weight-loss Rx be right for you?<\/b><\/a><\/p>\n

8. Lower blood pressure<\/span><\/h3>\n

You may know that drinking alcohol often increases blood pressure, but does cutting back have the opposite effect? The <\/span>data<\/span><\/a> is in. Skipping a cold one at the end of the day can improve your blood pressure, and in turn, your heart health.<\/span><\/p>\n

9. Decreased insulin resistance<\/span><\/h3>\n

A month of not drinking can also improve health in ways that are not so obvious. For example, Dry January participants had a 25% decrease in insulin resistance, a factor in diabetes, according to a <\/span>study<\/span><\/a> in the <\/span>British Medical Journal<\/span><\/i>. <\/span>
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\n<\/span>RELATED: <\/b>What is insulin resistance – and can you reverse it?<\/b><\/a><\/p>\n

10. Improved liver health<\/span><\/h3>\n

A study by the <\/span>Cleveland Clinic<\/span><\/a> found a month of alcohol abstinence decreases liver inflammation. Since this organ is essential, it\u2019s just another good reason to take a break.<\/span><\/p>\n

11. Healthier relationship to alcohol<\/span><\/h3>\n

A 2014 evaluation of the <\/span>campaign<\/span><\/a> by Great Britain\u2019s University of Sussex found that those who complete a Dry January seem to drink less overall in the following months. Around 72% of participants studied reduced their levels of harmful drinking for six subsequent months.\u00a0<\/span><\/p>\n

\u201cIt\u2019s a good idea to occasionally reevaluate your relationship with alcohol,\u201d says <\/span>George F. Koob, Ph.D.,<\/span><\/a> director of the National Institute on Alcohol Abuse and Alcoholism (NIAAA). \u201cIf you feel better when you\u2019re not drinking, then your body is telling you something.\u201d<\/span><\/p>\n

During the pandemic, many people increased their alcohol consumption. As COVID-19 remains a part of our lives, that little habit may have continued. The New Year is a good chance to reevaluate this behavior.\u00a0<\/span><\/p>\n

\u201cIf you\u2019re sleeping better, if you\u2019re having fewer negative interactions with loved ones or work colleagues,\u201d says Koob, \u201cif you’re getting your work assignments done on time or you\u2019re no longer perpetually late for work, these beneficial effects may be telling you something about your drinking habits. Pay attention to that.\u201d\u00a0<\/span><\/p>\n

How to have a successful Dry January\u00a0<\/span><\/h2>\n

Modifying or changing an existing habit is usually easier with a plan. To make a successful personal plan, think about when and why you drink. Where and in what situations are you more likely to indulge? Which situations can you avoid?\u00a0<\/span><\/p>\n

Although plans are most effective when tailored to your own personal experiences and needs, a few general tips can help increase the odds of success:<\/span><\/p>\n