A 31-day reboot for better energy, sleep and health
If you are feeling a little foggy, sluggish or puffier after the holidays, you are not alone. December can be a blur of parties, family dinners, end of year stress, and yes, a little more wine, beer, or cocktails than we usually have. That is why Dry January has become so popular. It is a simple idea. Take a break from alcohol for the month of January and see how you feel. While I only drink socially, I have done Dry January for several years and it always makes me feel amazing.
Dry January is not about being perfect, judging anyone’s choices, or swearing off fun. It is a reset, or a pause button. It is a chance for us to check in with our bodies after a season that is heavy on celebrations and light on rest.
Many people notice changes within the first week or two, especially with sleep. Alcohol might make you feel drowsy at first, but it can sabotage your sleep later on. If you’ve ever gone to bed after a couple of drinks and then popped up awake in the middle of the night, restless and wide-eyed, you have felt that effect firsthand.
When we sleep better, mornings feel easier and we tend to have more steady energy all day. We may notice fewer cravings for sugary comfort foods, along with less bloating, fewer headaches, clearer skin, smoother digestion, and a more even mood. Alcohol can disrupt hydration, blood sugar, and our nervous system, so when we take it out of the mix, our bodies often feel calmer and more balanced. With increased energy and better recovery, it also becomes a lot simpler to stay consistent with our workouts.
Dry January can also be helpful for awareness. A lot of people drink a glass of wine while cooking, have a drink to unwind, or make a toast because it is Friday. Taking a break helps you notice when and why you reach for it. That kind of insight is valuable whether you decide to keep drinking later or not.
There is a practical bonus, too. A month without alcohol can add to a financial reset, especially after the holidays. Drinks out add up fast, and even a few bottles at home can become an expensive routine. If you have been trying to rein things in after December spending, this can be a surprisingly simple place to start.
Keeping it social at the shore
January at the shore can be quieter, which can work in our favor. It is a great time for morning walks, lunch dates, coffee meetups, and the kinds of plans that do not automatically revolve around drinks. When trying to shift habits, it often helps to replace them instead of eliminating them. Try something simple like a happy walk, instead of happy hour. Meet for a workout class or indoor pickleball game in place of a meeting at the bar, or plan a cozy dinner where you bring your favorite alcohol-free option.
If you do go out to dinner or get together with friends, keep this in mind: a lot of people are making the same choice right now, even if no one says it out loud. You’re not the only one skipping alcohol and ordering something else. There is no need to justify or explain your decision.
If a full month of no alcohol feels like too much, you can still benefit from cutting back. Some people do a “Damp January,” where they choose a few alcohol-free days each week, limit drinks to weekends, or keep it to only one drink. Progress is not all or nothing. Choose a clear rule you can follow, without negotiating with yourself every day, such as no drinking at home, only Saturdays, one drink at social events. Simple structure reduces decision fatigue.
How to make Dry January work for you
The biggest challenge is not the alcohol itself. It is the routines around it: social plans, stress at the end of the day, and the feeling of missing out. The good news is you can absolutely enjoy restaurants, parties, and cozy nights at home without alcohol. It just helps to have a plan:
- Choose your reason. Better sleep, fewer headaches, clearer thinking, weight management, saving money, improving training, or simply proving to yourself that you can.
- Stock easy swaps. Seltzer with lime, herbal tea, flavored sparkling water, kombucha, or alcohol-free beer or wine if you like those options.
- Have a go-to order. When you walk into a restaurant or a gathering, decide what you will drink before you feel pressured or tempted.
- Keep a simple script. “I am doing Dry January,” is enough. You do not owe anyone a long explanation
- Replace routines that involve alcohol with non-alcohol activities
If you like a fun drink in your hand, try a mocktail that feels like a treat. Try club soda with cranberry and lime, seltzer with mint and citrus, or choose from a variety of mocktail recipes. It gives you the ritual, the flavor, and the feeling of joining in.
By the end of the month, you may realize you feel better than you expected, or you may learn that you were using alcohol to handle stress, loneliness, or sleep problems, and you need to make some changes. Either way, Dry January gives you information, and information is power.
Dry January isn’t a punishment; it is a reboot, a simple, affordable fresh start that can feel surprisingly revitalizing. After a busy holiday season, that kind of reset might be exactly what we need to start the new year on a positive note.
Robin is a former television reporter for NBC News 40. She currently hosts a podcast and radio program called Living Well with Robin Stoloff. It airs Sundays at 10 AM on Lite 96.9. You can email Robin at livingwellwithrobin@gmail.com
