With a new year on the horizon, more people are considering Dry January, and new research suggests that taking a break from alcohol, even briefly, may offer real health benefits.
A review published in Alcohol and Alcoholism looked at 16 studies involving more than 150,000 adults who tried the month-long challenge. The researchers, from Brown University’s School of Public Health and the Warren Alpert Medical School, found that many participants reported better sleep, improved mood, more energy and modest physical health improvements after going alcohol-free for January. Some also saw better liver function and healthier blood pressure readings.
The review also found that benefits weren’t limited to people who quit drinking entirely. People who simply cut back still reported feeling better by the end of the month.
“The effort leads to sustained moderation: most participants continue to drink less alcohol rather than increasing consumption afterwards,” said lead author Megan Strowger, who conducted the research while at Brown’s Center for Alcohol and Addiction Studies and is now with the University at Buffalo. “Overall, participating in Dry January allows people to pause, reflect and rethink their relationship with alcohol, including how it affects their social life, mental health and physical health.”
Dry January originally began in the United Kingdom in 2013 and has since grown worldwide. The review notes that many participants were younger, more likely to be women and tended to have higher incomes or college degrees. Many also identified as heavier drinkers, making Dry January an opportunity to reset habits that can be difficult to change.
The researchers also found that people who formally signed up for the challenge or used support tools, including daily coaching emails, apps such as Try Dry or text reminders, were much more likely to complete the month and continue drinking less afterward.
“There is so much more support for living an alcohol-free lifestyle now,” said Suzanne M. Colby, professor of behavioral and social sciences. “It is more socially acceptable than ever to be ‘sober curious’ or alcohol free. Social norms have shifted, in part with the help of influencers on social media sharing the benefits of sobriety and reducing the stigma of not drinking.”
Not every experience was positive. A small number of people who were unable to stick with the challenge reported drinking more afterward, a pattern sometimes described as a rebound effect. The authors note that more research is needed to understand why this happens and how to support those participants.
The review also highlighted the need for more U.S.-based research, especially as more Americans reassess their alcohol habits. Recent Gallup data shows U.S. alcohol consumption at its lowest point in decades.
The authors suggest widening outreach, collaborating with more diverse communities and developing more tools to help people set goals and track progress, not only for Dry January but also for “Damp January,” a more flexible approach that focuses on cutting back instead of abstaining.
“I think the most important takeaway from our Dry January review is that taking a break from drinking can be reframed as a positive experience,” Colby said. “I tried it myself and experienced benefits firsthand.”
This research review was conducted by academic teams at Brown University. It was not funded by alcohol companies, beverage brands or groups that promote Dry January.