Every year, thousands of people take on the challenge of Dry January—giving up alcohol for the entire month. Some do it for health reasons, others as a personal challenge, and many just to see if they can. I decided to challenge myself this year, and after 31 days without alcohol, I have a lot to share. Here’s what happened when I did dry January.

What’s the Point of Dry January?

Dry January isn’t just about skipping your evening glass of wine or passing on a cocktail with friends. It’s a reset—a chance to evaluate your relationship with alcohol, see how your body feels without it, and maybe even develop new habits. Many people report better sleep, clearer skin, weight loss, and improved mental clarity. Dry January was a way to test my willpower, break my routine, and see if I felt any different physically.

Dry January: Week one

Giving up alcohol sounds simple in theory, but in practice, it was initially tough. It’s such a normalized part of socializing and unwinding that suddenly eliminating it can feel like a major shift. My Dry January journey started with a bit of resistance from my husband. On New Year’s Eve, I opened a bottle of champagne that was still almost full. The next day, he thought the best way to get rid of it was to finish it. I had to put my foot down and ask for support instead of temptation and poured it down the drain.

The first few evenings were the hardest. After a long workday, I was used to relaxing with a good book and a glass of wine. The real test came when I had plans with friends the following weekend. Would I be able to make it through the night without being tempted to have a cocktail? The first stretch of Dry January felt like a true challenge.

The Sleep Benefits Start Kicking In

After a few days, I started sleeping better. I didn’t wake up as often in the middle of the night and felt more rested in the morning. It was a noticeable difference, and this was a huge bonus for someone who struggles with quality sleep. I also noticed that I was feeling less sluggish throughout the day, which I hadn’t necessarily attributed to alcohol before. My hot flashes also disappeared, which was a welcome change.

Recognizing the Habit, Not the Craving

By the end of the first week, I still had the urge to pour myself a glass of wine in the evening, but I quickly realized it was more about comfort than a true craving. I started drinking sparkling water or kombucha in a wine glass to fill that void. This small change helped me feel like I was still indulging in a ritual without actually drinking alcohol. I also noticed my overall mood improved—I felt lighter and happier.

The Turning Point: Week Two

By the second week, I didn’t really want alcohol anymore. The cravings faded, and I no longer felt like I was missing out. When we went out, I ordered a mocktail, which made socializing feel a little more normal.

My One “Cheat” Day

I’ll be honest, when I committed to Dry January, I allowed myself one “cheat” day. We visited our daughter to celebrate her birthday mid-month, and I partook in a couple of cocktails when we went out for dinner. I didn’t go overboard, but the next day, I noticed that the arthritis in my feet and shoulder flared up. While I had always known alcohol contributes to inflammation, I was still shocked to see the effects.

Week Four: A New Normal

By the time I reached week four, Dry January had become my new normal. I even stopped drinking sparkling water and stuck with regular tap water. When we went out, I ordered mocktails without feeling like I was missing out.

Ending on a High Note

January ended on a Friday, and we had plans to go out for drinks, appetizers, and live music with friends. I was at a crossroads—should I break my Dry January streak on the last night? But I felt so good at this point that I didn’t want to. I stuck with a mocktail and had a great time.

Key Takeaways

So, what did I learn from dry January?

1. Alcohol was more of a habit than a necessity. My cravings were tied to routines rather than a need for alcohol itself.
2. Better sleep and energy levels are worth it. I woke up feeling more rested and less sluggish throughout the day.
3. Inflammation is real. My one “cheat” day showed me just how much alcohol contributes to inflammation in my body.
4. Socializing doesn’t require alcohol. I had just as much fun without drinking.
5. Hot flashes disappeared. An unexpected benefit.
6. A better mood overall. I felt lighter, happier, and more balanced emotionally.

Well, that’s what happened when I did Dry January. It was an eye-opening experience, and I’m so glad I did it. I’m more selective about when and what I drink, knowing how much better I feel without it.

Have you ever done Dry January? If so, what was your experience like? I’d love to hear your thoughts in the comments!

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