Week one: Improved sleep, better hydration, and more energy

Priory Group’s addictions expert Dr Niall Campbell explains that within a week of ditching alcohol, your sleep will improve. This is because getting drunk means you typically fall straight into a deep sleep and skip the important rapid eye movement (REM) phase, giving you one to two cycles of REM sleep rather than the recommended six to seven cycles a night.

It’s worth noting that in the first week of Dry January you might find it harder to drift off – but while you might get fewer hours of rest they’ll likely be of a higher quality. Alcohol use influences sleeping patterns and it can take time to adjust to a normal sleep cycle that isn’t induced by booze. Plus, withdrawal symptoms such as anxiety and restless legs may keep you up at night.

It’s vital to try to get through the first week without depending on alcohol or other medication for slumber so you can tackle the issue of insomnia rather than masking it, then go on to enjoy the benefits of improved sleep that comes with sobriety.

Along with better sleep, your first week sober will see your body become more hydrated. Dr Campbell says: ‘When drinking alcohol, you lose around four times as much liquid as what you actually consumed. ‘Giving up alcohol can help you stay hydrated, which is beneficial for your brain. Your mood and concentration will be more stable, and headaches are likely to decrease. ‘You also won’t suffer from effects of dehydration such as lack of motivation and increased fatigue, so will have more energy throughout the day.’ You can expect an improvement in sleep quality within a week.

Week three: Reduced blood pressure

After three alcohol-free weeks, your blood pressure will start to reduce. This is a pretty major deal, as high blood pressure – also known as hypertension – is a key cause of stroke and heart attack. Heavy drinking is linked to hypertension in all genders, so reducing your intake or quitting entirely can do a world of good.

And beyond

It’s common sense, really. If you keep avoiding alcohol you’ll continue to see more benefits. If you’re enjoying Dry January, there’s no reason to stop. One month sober doesn’t have to be the end of your journey. And if you’re concerned about your relationship with alcohol, there’s no harm in extending your break from the booze.

Doing Dry January might make you reflect on how much you drink and why. The reality is that while Dry January can absolutely make a difference, some of us may need to commit to sobriety more fully. Dr Campbell says: ‘Dry January makes many people pause and think about their drinking habits, and where they do most of their drinking – after work, at office functions, at home. As a concept, it’s partly based on the premise of social contagion. You’ll find more people not drinking in January than at other times. That herd mentality can be supportive.

‘But if people have a serious alcohol problem, being ‘dry’ for just one month doesn’t cut it. Very often, if men and women ‘white knuckle’ it through January not drinking, they are back on the booze with a vengeance afterwards. They are not looking at the impact on their work, their relationships. ‘I know compulsive drinkers who have stopped for several Januarys in years gone by, but just counted the days until February. They are drinking enough to affect their lives and for people around them to notice – a work colleague, a spouse, a friend. That’s the test. ‘They think ‘because I have stopped, I can stop anytime’. It’s rarely the case.