Thinking of Dry January? One month without alcohol linked to better sleep, mood and health

The findings for the new study come at a time when research is shedding better light on the health risks of alcohol use and as an increasing number of people are drinking less. Data from a recent Gallup poll showed that only 54% of U.S. adults said they consumed alcohol, the lowest percentage in Gallup’s history collecting data on drinking behavior.

“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.”

Other findings from the study included: people who formally registered and used the campaign tools — such as the Try Dry app, daily coaching emails or text messages — were significantly more likely to complete the month alcohol-free and to continue drinking less afterward. 

Participants for Dry January tend to be younger, to be female, to have higher incomes and have a college degree, the research showed. Participants also tend to identify as heavier than average drinkers, which is typically a difficult group to reach through intervention programs, researchers said.

“This is a very good thing since drinking alcohol is so ingrained in our society,” said Matthew K. Meisel, assistant professor of behavioral and social sciences. Meisel says one of the biggest takeaways of the paper is that even participants who didn’t abstain completely still experienced benefits, including better mental health.

The review found some negative side effects of the challenge: A small number of participants who were unable to complete the month reported drinking more afterward in a so-called rebound effect.  

Still, the study’s authors recommend expanding outreach, partnering with diverse influencers and tailoring campaign messages for a wider audience. They also called for more U.S.-based research on both Dry January and Damp January — which calls for only cutting back on alcohol versus total abstinence — as well as greater investment in tools that help participants set goals, track progress and stay motivated.

“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.”