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Dry January isn’t just a social phenomenon. Studies show Dry January can have very real and very lasting benefits for your physical, emotional and financial health, especially for people rethinking their relationship with alcohol.
But what is it, exactly? Where did it start and why does it matter?
The Dawn of Dry January
Dry January was started and trademarked by a charitable organization, Alcohol Change UK in 2013. They were inspired by the experiences of Emily Robinson who stopped drinking for the month of January 2011 while training for a marathon and noted a remarkable improvement in her overall physical and mental wellbeing.
But Emily is not the first one to stop drinking due to health benefits. The Finnish government decreased alcohol intake in 1942 because of a war effort against the Soviet Union.
From these humble origins, Dry January has evolved into a worldwide phenomenon. More than 200,000 people worldwide signed up to participate in Dry January 2025. The numbers for this year are expected only to have grown.
The Health Benefits of Dry January
Research shows that just one month of sobriety has very real health benefits. A recent study published in the journal, Alcohol and Alcoholism suggests that participants of Dry January experienced a range of health improvements.
Most notably, study participants experienced enhanced sleep. Researchers attribute this to the detrimental effects of alcohol on the sleep cycle. Alcohol prevents individuals from achieving REM phases that are necessary for healthy rest.
Participants also reported a more uplifted mood, accelerated weight loss and higher levels of energy. Participants were found to have improved blood pressure levels and liver function.
The month of abstinence also appears to reduce alcohol cravings and gives the participant the opportunity to evaluate their drinking habits.
For some people, this period of reflection can reveal patterns such as difficulty stopping once they start, strong cravings, or using alcohol to manage stress. These may be early signs of alcoholism rather than casual or social drinking. That can be the first step toward longer term sobriety or participation in alcohol support groups like AA.
Key Notes for Participation in Dry January
If you’re thinking of participating in Dry January, it’s not too late to start. And there are some helpful tips to get you started.
Dr. Rachel Rohaidy suggests that participants make family and friends aware of their intentions. This makes the individual feel more accountable and be aware of familial expectations. Celebrating milestones makes the effort an enjoyable activity with recognized achievements.
It also helps to have some alcohol free activities planned to replace those times when you’d typically drink. Building new routines is a key part of staying sober, whether for a month or long after Dry January ends.
How to Get Started
If you want to participate in Dry January, you can register with Dry January USA or Alcohol Change UK.
You can also unleash the power of technology to find sobriety resources and connect with sober peers near and far. Many have found success using sobriety tools such as the Sober App to stay accountable and connected. Download the Sober App here.
The Sober App allows you to build a team, invite people to be on your team and track your daily sobriety progress. On the Sober App a user can see the amount of money and time they’ve saved by abstaining from alcohol. They can also see how many calories they’ve cut each day.
In addition to tracking Dry January, the app also assists users in finding a face-to-face or online AA meeting or joining a peer support group. A user who has relapsed or is in need of treatment can find a local treatment center and a description of how different types of treatment work.
If you have a loved one in need of help, the Sober App helps you learn about how to stage an intervention or support your friend or family member through their recovery.
Kimberly Hawkins holds a Masters degree in Computing and Information Sciences from East Tennessee State University. She is a also freelance content writer specializing in mental health and addiction recovery. She’s on a mission to raise awareness and end the stigma surrounding addiction and recovery. She does this in honor of her sister and only sibling, who lost her life to an accidental drug overdose on Valentine’s Day of 2024.
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