Dry January can boost mental wellbeing even if you don’t complete it

It’s good news for those preparing to take part in Dry January—new research suggests it can boost your mood, sleep and health, even if you don’t stick to it entirely.

Scientists at Brown University in the US found even a short break from drinking can boost health and help drinkers cut back for good.

They did a major review of 16 studies which included 150,000 participants on the effects of Dry January which sees people cut out alcohol for a month.

Those who cut out booze for completely for the full month reported improved sleep, mood and healthier liver function and blood pressure.

These successful participants were also more likely to say they lost weight, could concentrate better and had more energy than before.

Promisingly, even those who didn’t cut it out entirely for the full month drank less afterwards and reported feeling better.

However, a small number who were unable to complete the challenge reported drinking more afterward in a so-called ‘rebound effect’. 

Now experts have called for more research on both Dry January and ‘Damp January’, which sees people cutting back on alcohol compared to total abstinence. 

It also found people using tools such as the Try Dry app, daily coaching emails or text messages were ‘significantly’ more likely to complete it and drink less afterwards. 

Lead study author, Dr Megan Strowger a postdoctoral research associate at the University at Buffalo who completed the work at Brown University, said: ‘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.’

Prof. Suzanne Colby, a member of the team who authored the research, added: ‘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.’

Dry January was launched by Alcohol Change UK in 2015, and has grown from 4,000 participants in its first year to now millions globally.

Participants tend to be younger, to be female, to have higher incomes and have a college degree, according to the research.

Participants also tend to identify as heavier than average drinkers – usually a difficult group to reach through intervention programmes, according to the research team.

Dr Matthew Meisel, another co-author and an assistant professor at Brown University said: ‘This is a very good thing since drinking alcohol is so ingrained in our society.’

He says one of the biggest takeaways of the study is that even participants who didn’t abstain completely still experienced benefits, including better mental health.

Professor Colby added: ‘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 findings, published in the journal Alcohol and Alcoholism come at a time when research is shedding further light on the health risks of alcohol and as an increasing number of people are drinking less.

Scientists across the board agree that excessive drinking can permanently damage the liver and cause an array of cancers and raise blood pressure. 

Alcohol consumption in Britain has plunged 10 per cent since the millennium, with figures showing rates have dipped among all age groups.

On average, now UK adults drink 10.11 litres of pure alcohol per year, which is equivalent to 505 pints of lager or 112 bottles of wine.

In comparison, in the year 2000, Britons were drinking on average 11.18 litres of alcohol per year. 

World Health Organization figures show the trend is mirrored across Western Europe, with intake plunging even quicker in other countries.

In Ireland, France and Germany their drinking has plummeted by 29 per cent, 25 per cent and 16 per cent respectively. 

However, latest figures show deaths from alcohol have soared to a record high in Britain with almost 10,500 fatalities related to drinking in 2023.

The NHS recommends people drink no more than 14 ‘units’ of alcohol – around six glasses of wine, or pints of beer – per week.

Meanwhile, the US says women should drink no more than seven standard drinks a week and men can have 14.