Dry January: supporting your energy, sleep and focus

Now that the festive season is over, many of us probably feel as though we’re ready to take our foot off the break. The constant socialising, late nights, rich foods and of course the alcohol intake that goes hand in hand with the festive period often leaves us feeling run down, fatigued and low on energy. 

If you’re looking to restore your energy levels this January then reducing your alcohol intake is a great place to start. 

For some people this might look like cutting out alcohol completely and for others it can just be an opportunity to explore how lowering your intake of alcohol can support your energy, sleep, and focus. 

In this blog post we are going to explore how alcohol can affect your energy levels, how cutting back on your alcohol intake can positively impact your health and our top tips for sticking to dry January. 

How alcohol can affect your energy 

Although drinking alcohol may feel relaxing at the time, it actually affects our energy levels in ways we don’t always immediately notice. 

One of the main ways it does this is by preventing how well our bodies restore themselves during sleep. Even though you may fall asleep quickly when you drink alcohol, the quality of sleep is often compromised. 

This is because when we drink alcohol the time spent in deep and REM sleep is reduced, meaning we often have lighter sleep and wake up more times in the night. On top of this, alcohol activates stress hormones in the night as it’s metabolised, leading to poorer quality of sleep. 

Poor and disrupted sleep can have a detrimental effect on our energy levels as it is when the body moves into a repair and recovery mode. This is when many important restorative processes happen, including:

• Physical repair: tissues and muscles repair themselves, and the immune system is supported

• Hormone regulation: growth hormone is released, which is important for recovery and energy balance

• Brain recovery: the brain processes information, clears metabolic waste, and consolidates memory

• Nervous system reset: the body shifts into a calmer, parasympathetic state 

Over time this can contribute to you feeling more tired throughout the day and often causes people to rely on caffeine or sugary snacks to boost energy levels, which in turn, often only lead to more energy crashes. 

It’s a cycle that will sound familiar to many people and one that isn’t sustainable if you’re looking to have stable, steady energy throughout your day to day life. 

The effects of dry January on your energy levels 

For many people, the effects of reducing or cutting out alcohol can become apparent sooner than expected. While everyone’s experience is different, some changes may be noticeable within the first few days.

One of the earliest shifts is often hydration. Alcohol has a dehydrating effect, so removing it can help the body maintain better fluid balance. This can support energy levels, reduce headaches, and help you feel less sluggish.

Sleep quality may also begin to improve quite quickly. Although falling asleep might feel different at first, sleep can become deeper and less disrupted as the body adjusts. This can make mornings feel slightly easier and reduce that heavy, unrefreshed feeling on waking.

Some people also notice changes in digestion. Alcohol can irritate the gut lining and affect digestion, so taking a break may lead to less bloating, discomfort, or irregularity.

There can also be a subtle shift in mental clarity and mood. With fewer energy dips and better sleep, you may feel less foggy, more present, and better able to focus during the day.

Top tips for dry January 

Dry January doesn’t have to look the same for everyone. For some, it’s a full month alcohol-free. For others, it’s simply about drinking less, being more mindful, or checking in with how alcohol affects their routine.

1. Plan ahead
Stock up on a few alcohol-free alternatives so you’re prepared if a craving hits. Most supermarkets now offer a wide range of options, from alcohol-free beers and wines to ready-made mocktails.

2. Communicate with friends and family
Let close friends and family know you’re taking part in Dry January. This can help reduce pressure in social situations and create a supportive network that encourages you to keep going if motivation dips.

3. Remove temptation
If possible, remove alcohol from your home for the month. Reducing easy access can help limit impulsive decisions and make it easier to stick with your intentions.

4. Stay active
Gentle movement can support both physical and mental wellbeing. Whether it’s walking, stretching, or something more structured, staying active can help boost mood, improve sleep, and create a positive focus during January.

5. Find a new hobby
Use Dry January as an opportunity to explore activities that don’t revolve around drinking such as reading, cooking and creative hobbies.

6. Track your progress
Noticing small changes can be motivating. This might be improved sleep, money saved, steadier energy, clearer thinking, or simply feeling more in tune with your body.

A gentle approach to dry January 

Although dry January can be a helpful reset, it’s important to not put pressure on yourself and feel like you have to completely change your life and routine, as this can often actually drain your energy levels rather than support them. 

Instead, try to implement small changes and habits into your current routine. Whether you take part fully, partially, or not at all, what matters most is listening to your body and supporting it in a way that feels realistic. This way the changes you make are more likely to stick and you'll be able to create a routine that you can maintain, not just for January, but for life.