4 Surprising Benefits of Dry January, From Clearer Skin to Better Sleep

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Dry January has the potential to be your best resolution yet. With the sober-curious movement still going strong well into 2024, it's clear that people are growing increasingly curious about the role alcohol plays in their lives. While everyone approaches sobriety with different goals in mind, it may help to know about the many Dry January benefits that make it worth the self-discipline.

Before diving in: If you're a heavy drinker and think you may have an alcohol dependency, it's a good idea to speak with your doctor before cutting back completely. If you stop drinking abruptly, you may go through alcohol withdrawal. "Alcohol dependence is a chronic medical condition where excessive alcohol is ingested due to an urge and inability to stop," says internal medicine physician Flora Sinha, MD. "These patients will experience withdrawal symptoms like shakes, diarrhea, chills, and sweats if they stop suddenly." This article contextualizes sobriety for people who are light to moderate drinkers and will likely not experience withdrawal symptoms.

Dry January gives people the chance to see how they feel without alcohol . . . no commitment required. After giving up alcohol for a month, a former PS editor reported increased energy, better eating habits, and smarter financial decisions. But what does science have to say about the benefits of Dry January, and more importantly, is it worth giving up a month's-worth of espresso martinis? Read on to see what a month of sobriety could do for you — from clearer skin to better habits.

Experts Featured in This Article:

Flora Sinha, MD, is a board-certified internal medicine physician at Cedars‑Sinai Medical Center in California.

Meredith Broderick, MD, is a triple-board-certified sleep doctor and neurologist, and the founder of Sound Sleep Guru.

Samantha Ellis, MD, is a board-certified dermatologist, founder of Prequel, and clinical instructor of dermatology at UC Davis.

Christopher Johnston, MD ABPM-ADM, is an addiction medicine specialist and chief medical officer at Pinnacle Treatment Centers.

Dry January Benefits

Thinking of trying Dry January? Here are a few of the many health benefits that might make it worth your time (according to experts).

Improved Sleep: Chances are you've been on the other end of a night tossing and turning after one too many drinks. "At the beginning of the night, alcohol has a sedative effect, so most people will notice they can fall asleep easier or even 'pass out,'" says sleep expert Meredith Broderick, MD. "But once the alcohol wears off, there is a surge of the sympathetic nervous system, causing an early-morning awakening or several awakenings in the second part of the night." Alcohol also "causes the airway to collapse easier, so people may notice snoring, waking up gasping for air, or even a swollen uvula," she says. Ultimately, alcohol disrupts sleep, which means participating in something like Dry January may provide some higher quality Zzz's.
Clearer Skin: While drinking conservative amounts of alcohol won't necessarily lead to worsened skin health (in those without underlying skin conditions), alcohol has been known to dehydrate the body from the inside-out. Drinking in excess can also "take a toll on multiple organ systems, including the skin," says dermatologist Samantha Ellis, MD. "This can lead to a sallow skin appearance, dilated and broken blood vessels on the skin's surface, and worsening of chronic cutaneous diseases like psoriasis, eczema, and rosacea." Cutting out alcohol may also benefit the skin in other ways. "We know those who consume alcohol can make poor dietary choices and have disrupted sleep, both of which negatively influence skin appearance," Dr. Ellis says. "Without the sedating effect of alcohol, individuals may also feel more motivated to participate in healthy skin-care habits like removing makeup before bedtime, performing a restorative skin-care routine, and exercising regularly." In short? Don't be surprised if your skin starts to look a whole lot clearer by the end of Dry January.
Improved Mental Health: Drinking in moderation shouldn't take a massive toll on your mental health. Beyond that, however, addiction medicine specialist Christopher Johnston, MD ABPM-ADM, previously told PS that alcohol is associated with mental health conditions like anxiety and depression. This can impact a person's relationships and responsibilities, but cutting back on alcohol may help reduce anxiety and boost mental well-being overall.
Better Weight Management: Experts say it's not unusual to lose weight after eliminating alcohol, which was also the experience of our aforementioned editor. "The easiest way to lose weight is to cut out 'liquid calories' that have minimal nutritional value," Dr. Sinha says. "That's alcohol for a lot of people." Alcohol can also have a negative impact on metabolism by interfering with your liver's ability to process fat. It may also increase the hormones that regulate appetite, making you more likely to over-eat. Because of this, you might start to feel less hungry after cutting out alcohol, Dr. Sinha says. An important distinction, however, is that heavy drinkers (or those who abuse alcohol) also tend to have a decreased appetite, because they get the majority of their calories from alcohol.

Longer-Term Benefits of Cutting Out Alcohol

Dr. Sinha says that cutting out alcohol could benefit the liver within weeks (if you're someone who does not already have liver problems). In the long term, eliminating alcohol may further decrease liver damage and prevent alcoholic hepatitis and fatty liver disease (though people can get fatty liver disease without alcohol consumption). Eliminating alcohol for an extended period of time may also lower your long-term risk of cancer and cardiovascular disease, Dr. Sinha says.

What Happens After Dry January?

If you want to go back to drinking alcohol after January, Dr. Sinha says that it's best to stick to moderate drinking. For healthy adult women, this generally means one drink or less a day (and two drinks or less for men), per the National Institute on Alcohol Abuse and Alcoholism. If you like the way you feel without alcohol though, you can always extend your Dry January journey into February (or go slightly damp instead of totally dry).

— Additional reporting by Alexis Jones and Chandler Plante

Samantha Brodsky is a former assistant editor at PS. She uses her gymnast background to inform her sports and fitness coverage, powering through Peloton videos in her free time.

Alexis Jones is the senior health and fitness editor at POPSUGAR. Her passions and areas of expertise include women's health and fitness, mental health, racial and ethnic disparities in healthcare, and chronic conditions. Prior to joining PS, she was the senior editor at Health magazine. Her other bylines can be found at Women's Health, Prevention, Marie Claire, and more.

Chandler Plante (she/her) is an assistant health and fitness editor for PS. She has over four years of professional journalism experience, previously working as an editorial assistant for People magazine and contributing to Ladygunn, Millie, and Bustle Digital Group.

If you or a loved one is experiencing signs of addiction or alcohol dependence, the Substance Abuse and Mental Health Services Administration's (SAMHSA) National Helpline is a free confidential service you can call 24/7 for information and treatment referral. It's 1-800-662-HELP (4357). Plus, find other resources at samhsa.gov.

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