It’s the start of January, and that comes with a lot of pressure to be your ‘best self’. For many people, this means giving up alcohol and taking part in Dry January.
And I know there’s no need to explain the benefits of abstaining from alcohol. We all know that cutting out alcohol — even just for a month — comes with a raft of health benefits.
But a surprising perk of Dry January often goes unmentioned, and that’s the huge difference it makes to your sleep.
Many of us associate drinking with long, deep sleeps. But that’s actually not the case. When I stopped drinking alcohol for three months late last year, my energy levels skyrocketed. I chatted with a doctor to find out why.
My experience giving up alcohol
The thing that struck me most when I went sober for three months was how much energy I had during the day and throughout the week.
When my weekends consisted of late nights, poor sleep and late mornings, my following weeks were spent trying to get back into a good routine
When my weekends consisted of late nights, poor sleep and late mornings, my following weeks were spent trying to get back into a good routine before ruining it all over again. Social jet lag was ruining my moods and health.
But during my three months of sobriety my energy was always consistent. No dips in the afternoon, no weird evening bursts of energy making it difficult to fall asleep. It was the best I’d ever felt, and that’s why I’m determined to give Dry January a go.
But I need a little extra motivation, so I’ve asked a doctor why it’s the best thing you can do for more restful sleep in 2026.
Why sleep improves with Dry January
Dr. Blen Tesfu, Physician and Medical Advisor with Welzo has shared why she thinks Dry January can make a huge difference to our sleep.
1. It helps you fall asleep fast
The ‘nightcap’ (a stiff drink before bed) might seem like a good idea, but that drowsy feeling will wear off in a few hours and you’ll find yourself stuck in light sleep all night.
Although drinking alcohol may seem to promote relaxation that makes you sleepy, it really disrupts your body's normal sleep-wake cycle
“Although drinking alcohol may seem to promote relaxation that makes you sleepy, it really disrupts your body's normal sleep-wake cycle or sleep/wake signals,” explains Dr Tesfu.
And while removing alcohol from your nighttime routine might actually make it more difficult to fall asleep initially, you’ll find that in time, you’ll be falling asleep fast without it.
“After removing alcohol from your system, you'll have a better-regulated sleep-onset based on your circadian rhythms (or internal clock),” Dr Tesfu adds.
“Generally, most people will experience improved sleep initiation once their system adjusts, particularly if they maintain a regular bedtime schedule.”
2. It helps you sleep through the night
“Drinking alcohol leads to more nighttime awakenings because it raises your heart rate, causes dehydration, and requires you to get up to go to the bathroom more frequently,” explains Dr Tesfu.
“It can also stimulate your nervous system into action during the latter part of the night as it is being metabolised out of your body,” she continues.
Which is why Dry January can help you stay asleep all night long.
People find that they wake up less during the middle of the night
“Stopping drinking alcohol will allow your body to remain in the deeper stages of sleep for longer periods of time.”
These deeper stages of sleep are essential for both emotional health and physical restoration.
“As a result, many people find that they wake up less during the middle of the night and experience a more consistent sleep cycle,” the doctor says.
Dr Postal, the president of the American Academy of Dental Sleep Medicine, also provides an important insight when considering sleep disorders, like sleep apnea.
“Millions of Americans currently have obstructive sleep apnea (OSA), but the majority of them haven't received an official diagnosis or treatment," he says.
"When people drink alcohol, it can make OSA worse because it relaxes the airway muscles, which can cause an airway collapse. This in turn can cause people to wake up numerous times throughout the night and reduce sleep quality,” Dr Postal adds.
3. Sleep efficiency improves
Our sleep is made up of cycles. In each cycle we experience different sleep stages, like light sleep, deep sleep and REM sleep. To wake up refreshed, we need enough time in each stage, and enough full sleep cycles.
“The consumption of alcohol disrupts a person's normal sleep pattern, particularly REM sleep, which is vital to both mental restoration and achieving an emotionally balanced state of mind,” says Dr Tesfu.
Even drinking in moderation will cause breaks in a person's sleep
Even drinking in moderation will cause breaks in a person's sleep and also decrease the quality of their sleep, she warns.
“As a result, when a person takes part in Dry January, they may find that they can move into the various stages of deep sleep with greater consistency. Many report getting a better night's rest and waking up with less morning grogginess after the first couple of weeks.”
Dr. Nzinga Harrison, Chief Medical Officer and co-founder of Eleanor Health, who specializes in substance misuse says that “by the fourth week, increased energy, improved focus, and a stronger sense of confidence are common."
"Beyond physical changes, many people are surprised by how much mental space opens up when alcohol is no longer part of their daily routine,” she adds.
Tips for tackling dry January
For habitual drinkers of alcohol, abstaining from it for a month is no easy feat. “Planning is important,” says Dr Tesfu.
“Learning which social occasions include drinking and then picking other options for those times helps to decrease your desire to drink.”
“Keeping track of positive changes that you experience (like better sleep, clearer thinking, etc.) helps motivate you to continue to follow your goals. The more positive changes you notice, the less likely you are to give up on your goals during the course of the month.”
My tip? Take a nice soft drink with you when visiting friends. It’s surprising how convincing a 0% beer is when you’re in the right setting.
How to sleep better in January
Winter is notoriously bad for sleep. With heating systems, cold weather wake-ups and and dark days ruining the quality of our rest. But there are ways to combat it and experience great, restful sleep year round.
“Exposure to natural light in the mornings will help your brain know when to wake up and how to prepare for bedtime later in the day,” says Dr Tesfu.
Try walking to work instead of the usual commute, or simply sitting outside with your morning coffee.
“In addition to reducing your consumption of alcohol, establishing a routine for going to bed at the same time every night is important, as well as using less electronic screens before you go to bed and making sure your room is cooler and darker than normal," she adds.
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