dry january: does it actually work? what the science says

yes, dry january works. a Brown University meta-analysis of over 150,000 participants found that just one month without alcohol leads to measurable improvements in sleep quality, mood, blood pressure, liver fat, and insulin resistance. and the effects often last well beyond January.

if you are wondering whether 31 days without drinking actually makes a difference, the data is clear.

what happens to your body during dry january?

research from the University of Sussex tracked thousands of Dry January participants and found:

• 71% reported sleeping better

• 67% reported more energy

• 58% lost weight

• 54% reported better skin

these changes start appearing within the first two weeks. alcohol disrupts REM sleep, inflames the liver, and adds empty calories (the average alcoholic drink contains 150 to 250 calories, according to the Harvard T.H. Chan School of Public Health). removing it for a month gives your body a chance to reset.

the Brown University study confirmed these results at scale: improved liver function, reduced blood pressure, and better metabolic markers, all from 30 days of abstinence.

do the benefits last after january?

this is the most interesting finding. Alcohol Change UK reports that 80% of Dry January participants are still drinking less six months later. it is not just a detox. it is a pattern interrupt.

Dr. Richard de Visser, Professor of Psychology at the University of Sussex, found that participants who completed Dry January drank less frequently, consumed fewer drinks per session, and were more likely to refuse drinks in social settings even months after the challenge ended.

the mechanism is simple: 31 days is long enough to break a habit and build a new one.

why do so many people try dry january?

the movement started in 2013 with Alcohol Change UK. it has grown every year since. in 2025, NCSolutions and Circana reported that nearly half of Americans planned to drink less, up 44% from 2023.

the reasons vary. according to NielsenIQ, 34% of adults aged 18 to 34 identify as "sober-curious." Gen Z drinks 30% less than Millennials did at the same age. some people want better sleep. some want to lose weight. some are just curious what a month without alcohol feels like.

in Belgium, a similar movement called Tournee Minerale draws over 130,000 official sign-ups each year through Stichting tegen Kanker. across Europe, the pattern is the same: temporary abstinence is becoming normal.

what should you drink instead during dry january?

the biggest mistake people make during Dry January is replacing their evening drink with nothing. the ritual matters. without something in your hand at 6pm, you are more likely to break.

here is what works:

• non-alcoholic aperitifs: bitter, complex, designed for sipping. mysa has 12 natural ingredients and 55 calories per can. it fills the same role as an evening drink without the alcohol

• sparkling water with citrus: simple but effective. the fizz and the glass help maintain the ritual

• herbal tea: especially in the evening. chamomile or peppermint signals wind-down

• non-alcoholic beer or wine: quality has improved dramatically. NielsenIQ reports non-alcoholic beer grew 23% in the US in 2024 alone

the key is replacing the ritual, not just removing the drink.

is dry january safe for everyone?

for most people, yes. but if you drink heavily and regularly, stopping abruptly can cause withdrawal symptoms that range from uncomfortable to dangerous. if you drink more than 14 units per week consistently, talk to a doctor before going cold turkey.

for moderate drinkers or social drinkers, Dry January is straightforward and the science supports it.

does it matter if you "fail" or have one drink?

no. the University of Sussex research found that people who attempted Dry January but did not complete it perfectly still drank significantly less in the following months compared to people who did not try at all. the attempt itself changes your relationship with alcohol.

as Mark Meek, CEO of IWSR Drinks Market Analysis, puts it: the no/low category has moved from niche to mainstream. it is no longer a trend. it is a structural shift.

looking for something to drink this January? mysa is a bold, botanical non-alcoholic aperitif. 55 calories, no artificial sweeteners. try mysa here.

faq

does dry january actually work?
yes. a Brown University meta-analysis of 150,000+ participants confirmed improvements in sleep, mood, blood pressure, liver fat, and insulin resistance from just one month without alcohol.

how long until you feel the benefits of not drinking?
most people notice better sleep within the first week. energy, mood, and skin improvements typically appear by weeks two to three. liver function improvements are measurable by the end of the month.

do people keep drinking less after dry january?
80% of Dry January participants are still drinking less six months later, according to Alcohol Change UK. the habit change often persists.

what are the best non-alcoholic drinks for dry january?
non-alcoholic aperitifs like mysa, sparkling water with citrus, herbal teas, and quality non-alcoholic beers. the key is maintaining the drinking ritual without the alcohol.

is dry january just a trend?
no. participation has grown every year since 2013. nearly half of Americans planned to drink less in 2025, and similar movements like Belgium's Tournee Minerale draw 130,000+ participants annually. the data points to a lasting cultural shift.

interested? try mysa