For millions of Britons embarking on a Dry January, the latest scientific findings offer significant encouragement. A major review of research confirms that taking a break from alcohol for the first month of the year delivers tangible health improvements, including better mood and sleep, even for participants who don't manage to stay completely dry.
Significant Health Gains from a Month-Long Pause
Scientists from Brown University in the United States conducted an extensive analysis of 16 studies involving over 150,000 participants. Their work, published in the journal Alcohol and Alcoholism, provides robust evidence for the benefits of the annual Dry January campaign.
The research found that individuals who successfully abstained from alcohol for the entire month reported improved sleep, enhanced mood, and healthier liver function and blood pressure. These participants were also more likely to experience weight loss, better concentration, and increased energy levels.
Dr Megan Strowger, the lead study author who completed the work at Brown University, stated: 'The effort leads to sustained moderation. 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.'
Benefits Extend to 'Damp January' Participants
Perhaps one of the most promising findings is that the positive effects are not limited to those who achieve total abstinence. The review indicated that even people who participated in a 'Damp January'—significantly reducing but not completely eliminating their alcohol intake—still drank less afterwards and reported feeling better.
Professor Suzanne Colby, a co-author of the research, emphasised this point: '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. I tried it myself and experienced benefits first-hand.'
The study did note a small 'rebound effect', where a minority of people who were unable to complete the challenge ended up drinking more afterwards. However, the overwhelming trend was towards reduced consumption and improved wellbeing.
Tools and Shifting Social Norms Aid Success
The research also highlighted that participants who used supportive tools, such as the Try Dry app or received daily coaching emails or text messages, were significantly more likely to complete the challenge and maintain lower drinking levels afterwards.
Professor Colby pointed to a cultural shift that is making abstinence more accessible: 'There is so much more support for living an alcohol-free lifestyle now. 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.'
Launched by Alcohol Change UK in 2015, Dry January has exploded in popularity, growing from just 4,000 participants in its first year to millions globally. The research indicates participants are typically younger, female, have higher incomes and a college degree. Notably, they also tend to identify as heavier-than-average drinkers—a group often difficult to reach through traditional health interventions.
Dr Matthew Meisel, an assistant professor at Brown University and co-author, said: 'This is a very good thing since drinking alcohol is so ingrained in our society.'
This new evidence arrives as broader trends show a decline in alcohol consumption across Britain. Since the year 2000, average intake has fallen by 10%, with UK adults now consuming an average of 10.11 litres of pure alcohol annually—equivalent to 505 pints of lager. This trend is mirrored in Western Europe, with notable declines in Ireland, France, and Germany.
Despite this overall reduction, alcohol-related deaths in Britain reached a record high of almost 10,500 in 2023, underscoring the continued public health importance of initiatives like Dry January. The NHS recommends drinking no more than 14 units of alcohol per week.
