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Dry January is an annual challenge that encourages people to stop drinking alcohol for the month and reflect on how it affects their health and daily life. Many take part as part of a New Year’s resolution or after feeling the effects of holiday overindulgence, such as poor sleep and low energy.

Health experts say a month without alcohol can help people better understand their drinking habits and how alcohol impacts them physically and mentally. Participants often report benefits including better sleep, more energy, fewer hangovers, weight loss, improved relationships, and saving money. The break can also help people find new ways to relax, socialize, and manage stress without alcohol.

Those participating are encouraged to set clear goals, tell friends and family about their plans, and keep alcohol-free drink options available at social events. Paying attention to changes in mood, sleep, and energy levels throughout the month can help people stay motivated.

Experts also stress the importance of having a plan for after January ends to avoid falling back into old habits. Federal dietary guidelines recommend limiting alcohol to one drink per day for women and two for men, noting that drinking less is better for overall health.

Some individuals, including pregnant women, people under 21, and those with certain medical conditions, should avoid alcohol entirely.