Dry January benefits: what the research says

What studies of people who took a month off alcohol actually found, what health bodies say about drinking less, and what the evidence does not show. Every claim on this page links to its source, and the full list is at the end.

Before you start. If you drink heavily or every day, stopping suddenly can cause withdrawal, which can be dangerous. Talk to a doctor or a local alcohol support service before you start, so you can stop safely.

What research on participants found

Most of the research on Dry January comes from Richard de Visser and colleagues at the University of Sussex, who have surveyed people taking part in the official campaign for several years. Some of this work was carried out with Alcohol Change UK, the charity that runs the campaign.

People were still drinking less months later

In a study of people who took part in 2018, the researchers surveyed 2,821 participants on registering, 1,715 in the first week of February and 816 in August. By August, participants reported that drinking days fell on average from 4.3 to 3.3 per week, units per drinking day dropped from 8.6 to 7.1, and the frequency of being drunk dropped from 3.4 to 2.1 times per month (University of Sussex, 2019).

An earlier peer-reviewed study of 857 British adults found that taking part was related to lower alcohol consumption and more confidence in refusing drinks six months later, whether or not people completed the month, though the changes were more likely among those who did. Very few people reported drinking more afterward, and the authors concluded that a "rebound" was unlikely (de Visser, Robinson and Bond, 2016).

The changes were not seen in drinkers who did not take part

A common question is whether people would have cut down in the new year anyway. A cohort study run in 2019 compared 1,192 Dry January participants with 1,549 adult drinkers who did not try to stop. Improvements in self-rated health, well-being, control over drinking and alcohol intake seen among people who completed the month were not seen in the comparison group. The authors concluded that the challenge appears to attract people who drink more heavily than the general population and who are more concerned about their alcohol intake (de Visser and Piper, 2020).

Support made a difference

In the same 2019 research, people who signed up and used the official campaign's website, Try Dry app or email support were twice as likely to complete the month without drinking any alcohol (University of Sussex, 2019). A separate study of 4,232 participants found that well-being and self-efficacy rose among all respondents, with larger changes among people who completed the challenge, and that greater use of email support was linked to completing it (de Visser and Nicholls, 2020).

Physical measures after one month

A study at a single London center followed 94 healthy moderate-to-heavy drinkers who chose to stop drinking for a month and 47 who kept drinking. In the group that stopped, the researchers found significant reductions in insulin resistance (a 25.9% fall in HOMA score), blood pressure (systolic 6.6%, diastolic 6.3%), weight (1.5%) and two cancer-related growth factors. No significant changes were seen in the group that kept drinking (Mehta and colleagues, BMJ Open, 2018). People with known liver disease or alcohol dependence were excluded, and participants chose their own group.

What health bodies say about drinking less

The NHS lists the immediate effects of cutting down as feeling better in the mornings, being less tired during the day, better-looking skin, feeling more energetic and better weight management. Over the longer term, it says cutting down can lower the risk of conditions such as cancer, diabetes, dementia, stroke, and heart, liver and kidney problems (NHS: tips on cutting down).
On sleep, the NHS says alcohol can help some people fall asleep quickly but can disrupt sleep patterns and stop you sleeping deeply, so cutting down should help you feel more rested (NHS).
The NHS advises not drinking more than 14 units a week on a regular basis, calls this "low risk" rather than "safe" because there is no safe drinking level, and says the less you drink, the lower the health risks (NHS: the risks of drinking too much).
The CDC says drinking less is better for your health than drinking more, and that even moderate drinking may have health risks (CDC: about moderate alcohol use).
The World Health Organization says alcohol consumption, even at low levels, can bring health risks, but that most alcohol-related harms come from heavy episodic or heavy continuous drinking (WHO: alcohol fact sheet).

What people commonly report

The figures below are self-reported by participants who answered follow-up surveys. They vary from year to year and survey to survey, so treat them as a picture of common experiences rather than a promise.

2018 participants: 93% had a sense of achievement, 88% saved money, 80% felt more in control of their drinking, 71% slept better, 67% had more energy, 58% lost weight, 57% had better concentration and 54% had better skin (University of Sussex, 2019).
2019 participants: 87% had a sense of achievement, 84% saved money, 80% felt more in control of their drinking and 72% slept better (University of Sussex, 2019).
A study of 4,232 participants surveyed before the month and in the first week of February: 56% said their sleep quality was better, 52% reported more energy, 50% said they had better overall health and 63% said it helped them save money (de Visser, The Conversation, 2025).

Is there a Dry January benefits timeline?

Alcohol Change UK publishes a week-by-week guide to changes people may notice, starting with more energy and better concentration in the first week. It describes the guide as "a guide, not a strict timetable" and notes that some people will experience these benefits at different times, or not at all (Alcohol Change UK). The studies above measured people at the start, at the end of the month and months later; none of them tracked changes day by day. That is why this page does not give a day-by-day timeline.

Honest caveats

One month is not a cure. According to de Visser, around half of participants return to their previous drinking levels, though they feel a greater sense of control over it, and around 40% make broader changes such as drinking on fewer days (The Conversation, 2025).
Benefits vary. Alcohol Change UK notes that what you notice depends on how much you were drinking before, other lifestyle changes and your own body (Alcohol Change UK).
Who answers matters. Most findings are self-reported by people who chose to take part and chose to answer follow-up surveys. Participants differ from the general population: in one study they had higher socioeconomic status, poorer well-being, higher scores on a standard alcohol-use questionnaire and less control over their drinking at the start (de Visser and Piper, 2020).
It is not right for everyone. De Visser writes that the challenge is not appropriate for people with alcohol dependence, who may need specialist support (The Conversation). The NHS warns that it can be very dangerous to stop drinking suddenly if you are dependent on alcohol, and advises getting medical help first if you get withdrawal symptoms (NHS: alcohol-use disorder).

If you want to try it, the Dry January planner has a contract, a printable calendar and a money calculator, and the tips page covers social events and cravings.

Questions

What are the benefits of Dry January?

In University of Sussex surveys of 2018 participants, 88% said they saved money, 71% slept better and 67% had more energy. A cohort study also found improvements in well-being, control over drinking and alcohol intake among people who completed the month that were not seen in drinkers who did not take part. These are self-reported results and vary between people.

Do the benefits of not drinking for a month last?

Partly. Sussex researchers found 2018 participants were still drinking less in August, with drinking days falling on average from 4.3 to 3.3 per week. Around half of participants return to their previous drinking levels, though with a greater sense of control.

Is there a Dry January benefits timeline?

Alcohol Change UK publishes a week-by-week guide but calls it a guide, not a strict timetable, and says some people notice changes at different times or not at all. The research studies measured people at the start, the end of the month and months later, not day by day.

Does it still help if I don't make it the whole month?

Research suggests it can. In the Sussex studies, changes in drinking were also seen in participants who did not stay alcohol-free for the whole month, though the changes were smaller than among those who completed it.

Sources

University of Sussex (January 2, 2019). How 'Dry January' is the secret to better sleep, saving money and losing weight.
University of Sussex (December 27, 2019). Take part in Dry January and you'll reap the benefits for months, Sussex research shows.
de Visser RO, Robinson E, Bond R (2016). Voluntary temporary abstinence from alcohol during "Dry January" and subsequent alcohol use. Health Psychology, 35(3), 281-289.
de Visser RO, Piper R (2020). Short- and longer-term benefits of temporary alcohol abstinence during 'Dry January' are not also observed among adult drinkers in the general population: prospective cohort study. Alcohol and Alcoholism, 55(4), 433-438.
de Visser RO, Nicholls J (2020). Temporary abstinence during Dry January: predictors of success; impact on well-being and self-efficacy. Psychology & Health, 35(11), 1293-1305.
Mehta G, et al. (2018). Short-term abstinence from alcohol and changes in cardiovascular risk factors, liver function tests and cancer-related growth factors: a prospective observational study. BMJ Open, 8(5), e020673.
de Visser R (January 7, 2025). Better sleep, more energy and feeling in control: the reported benefits of Dry January. The Conversation.
Alcohol Change UK. Benefits of the Dry January challenge, and when you can expect to see them.
NHS. Tips on cutting down on alcohol.
NHS. The risks of drinking too much.
NHS. Alcohol-use disorder.
Centers for Disease Control and Prevention. About moderate alcohol use.
World Health Organization. Alcohol fact sheet.

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