What It Is and How to Make It Work for You
By Emporium 419 | January 2026
DISCLAIMER: The information in this article is for educational purposes only and is not
medical advice. This content is not intended to diagnose, treat, cure, or prevent alcohol use
disorder or alcohol dependence. If you have concerns about your relationship with alcohol,
please consult your healthcare provider or contact SAMHSA’s National Helpline at 1-800-662-
4357.
What Is Dry January?
Dry January is simply taking a break from alcohol for the month.
No judgment, no program, no rules. Just one question: What happens when you press
pause?
Some people do the full 31 days. Some do 7. Both count. Any break can teach you
something about your habits and your health.
When Did It Start?
Dry January started in the UK in 2013. It was created by Alcohol Change UK (formerly
Alcohol Concern), a British charity working to reduce the harm caused by drinking.
The idea originated when Emily Robinson gave up alcohol in January 2011 to train for a
half marathon. She noticed something interesting: everyone wanted to talk to her about it.
When she joined Alcohol Change UK in 2012, the organization saw an opportunity. What if
more people tried a January break?
In the United States, the concept gained real traction after the COVID-19 pandemic. When
pandemic drinking habits spiked, people looked for ways to reset. Dry January USA
officially launched in 2022 through a partnership with Meharry Medical College in
Nashville, Tennessee.
Participation has grown rapidly. In 2024, one in four Americans took part. Social media
helped spread the word.
What started as one person’s training strategy became a global movement, with
particularly strong growth in America after the pandemic.
What Happens to Your Body During a Break
When you take a break from alcohol, your body responds. Here’s what research shows
actually happens.
Liver Recovery
Your liver processes everything you consume, including alcohol. When you drink regularly,
your liver works overtime.
A 2018 study published in BMJ Open followed people doing Dry January. Researchers found
that just one month without alcohol led to significant improvements in liver function
markers. Liver fat decreased, and blood pressure dropped.
Your liver is remarkably good at healing itself when given the chance.
Better Sleep Quality
Alcohol might help you fall asleep, but it wrecks your sleep quality.
Research published in Alcoholism: Clinical and Experimental Research shows that alcohol
disrupts REM sleep. That’s the deep, restorative sleep your brain needs. You might sleep for
8 hours but wake up feeling tired because you never got quality rest.
When you stop drinking, your sleep architecture improves. You spend more time in deep
sleep. You wake up actually feeling rested.
Mental Clarity and Mood
Although many think of alcohol as a social lubricant, it’s actually classified as a depressant.
Yes, research confirms alcohol can reduce social anxiety in the moment by affecting brain
chemicals that control fear. But as a depressant, it also affects the chemicals that regulate
your mood long-term.
A 2016 study in Psychology & Health tracked Dry January participants and found significant
improvements in concentration, energy levels, and overall mental wellbeing. People
reported feeling less anxious and more focused.
Other Benefits People Notice: - Better hydration - Clearer skin - More energy throughout
the day - Easier time managing weight - Stronger immune function
The Real Challenges
Taking a break sounds simple, but there are real obstacles.
Social situations can be tough. So much of our social culture involves drinking, so you might
worry about explaining yourself or being boring without a drink.
Habits are hard to break. That 6pm beer, the glass of wine while cooking, when you remove
alcohol, you’re left with a gap in your routine.
And let’s be honest: alcohol does change how you feel. When everyone else is drinking and
you’re not, you might feel awkward.
These feelings are normal and valid.
Strategies That Actually Help
Here are practical approaches that work for real people in real situations.
Strategy #1: Change Your Routines
If you always have a drink at 6pm, do something different at 5:45pm.
Start dinner prep. Take a quick walk. Organize something around the house. Read for 15
minutes.
You’re not just removing the drink. You’re building a new routine that supports relaxation
in a different way.
The ritual matters more than you think. Replace it, don’t just delete it.
Strategy #2: Have Alternatives Ready
Don’t just remove alcohol. Replace it with something.
Options that work:
- Sparkling water with citrus or cucumber
- Herbal teas for evening relaxation
- Kombucha for something fermented and complex
- Fancy mocktails you make at home
- Non-alcoholic beer or wine (if that helps you)
The key is having something you actually enjoy, not just tolerating water all night.
Strategy #3: Tell People Ahead of Time
This removes pressure in the moment.
Text your friend before the dinner party: “Hey, just so you know, I’m not drinking this
month.”
When you show up, you’ve already set the expectation.
Strategy #4: Focus on How You Feel
Pay attention to what changes.
Track these things:
- Sleep quality (do you wake up less?)
- Energy levels (more consistent during the day?)
- Mood (less anxious? more stable?)
- Physical comfort (better digestion? clearer skin?)
Use this information. If you feel significantly better, you’re learning something important
about alcohol’s effect on your body.
Natural Options for Relaxation and Mood Support
If you’re looking for alternatives that help with relaxation or social ease, here are options
many people use.
CBD Products
CBD works with your body’s endocannabinoid system to support relaxation.
Many people use CBD gummies or tinctures as part of their evening wind-down routine. It’s
not intoxicating. It works differently than alcohol, more subtle, more about supporting your
body’s natural calm.
Common uses: Evening relaxation, managing daily stress, supporting better sleep.
Adaptogens
Adaptogens are plants that help your body adapt to stress. Common ones include
ashwagandha, rhodiola, and holy basil.
These aren’t quick fixes like alcohol. They build up in your system over time and support
your stress response long-term.
Many people take adaptogens daily to help manage overall stress levels.
Important Notes About All These Options
These are tools, not solutions. They work with your body, not against it.
Give your body 30-60 minutes to feel effects and remember that everyone responds
differently.
What they are:
- Dietary supplements or hemp-derived products
- Commonly used for relaxation and stress support
- Part of many people’s wellness routines
- One option among many
What they are not:
- Replacements for addressing underlying issues
- Guaranteed to work the same for everyone
- Solutions for alcohol dependence (that requires medical support)
- Intoxicating in the same way as alcohol
Realistic Expectations
Here’s what nobody tells you: There’s no “right” way to do Dry January.
Some people complete 31 days and feel amazing. Some people make it 10 days and realize
they needed a longer break. Some people try for 5 days and learn that alcohol wasn’t the
problem they thought it was.
All of those outcomes are valuable.
What matters:
- What you learn about your relationship with alcohol
- How your body feels without it
- Whether you want to make changes going forward
What doesn’t matter:
- Hitting exactly 31 days
- What other people think
- Being “perfect”
If you find yourself struggling significantly, experiencing severe anxiety, sleep problems,
shaking, or other concerning symptoms, talk to your doctor immediately. These can be
signs of alcohol dependence, which requires medical support.
This experiment is about learning, not proving anything to anyone.
Research References
The information in this article is backed by scientific research:
1. Liver Function and Cardiovascular Health (2018)
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.
This study followed Dry January participants and documented significant improvements in
liver function markers, blood pressure, and cancer-related growth factors after just one
month of abstinence.
2. Sleep Quality and Alcohol (2013)
Ebrahim IO, et al. (2013). “Alcohol and sleep I: effects on normal sleep.” Alcoholism: Clinical
and Experimental Research, 37(4): 539-549.
Research documenting how alcohol disrupts REM sleep and overall sleep architecture,
explaining why people often feel unrested despite sleeping adequate hours.
3. Mental Health Benefits of Dry January (2016)
De Visser RO, et al. (2016). “The Dry January Effect: Changes in Alcohol Consumption and
Mental Health.” Psychology & Health, 31(12): 1480-1501.
Study specifically tracking Dry January participants, showing improvements in
concentration, energy levels, and overall mental wellbeing during and after the alcohol-free
month.
4. Alcohol and Social Bonding (2012)
Sayette MA, et al. (2012). “Alcohol and group formation: A multimodal investigation of the
effects of alcohol on emotion and social bonding.” Psychological Science, 23(8): 869-878.
Research documenting alcohol’s effects on social bonding in group settings, showing that
moderate drinking increases positive emotions and enhances social interaction, while also
confirming alcohol’s classification as a central nervous system depressant.
5. Dry January Origins and Growth
Information about the campaign’s origins comes from Alcohol Change UK’s official history
and Emily Robinson’s account of creating the challenge. US participation statistics are
tracked by CivicScience (2024) and Morning Consult (2025), documenting growth from
13% participation in 2021 to 25% in 2024.
Final Disclaimer
IMPORTANT - PLEASE READ:
The information in this article is for educational purposes only. It is not intended as
medical advice and should not be used to diagnose, treat, cure, or prevent alcohol use
disorder or any medical condition.
If you experience withdrawal symptoms when you stop drinking (shaking, severe anxiety,
confusion, hallucinations, seizures), seek immediate medical attention. These symptoms
can be dangerous and require medical supervision.
If you’re concerned about your relationship with alcohol, please talk to your healthcare
provider or contact SAMHSA’s National Helpline at 1-800-662-4357 (free, confidential,
24/7).
Hemp-derived products can interact with certain medications. Always consult your doctor
before use if you take prescription medications.
Individual results vary. What works for one person may not work the same for another.
Emporium 419 | Paris, Tennessee | Old remedies for a new generation
