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Dry January week by week: what happens to your body, and when

We went looking for the studies behind the week-by-week timelines. Here’s what has been measured, when it was measured, and what’s still guesswork.

By Rich, founder of Unhopped · Published 3 November 2026 · Sources checked 3 November 2026

The short answer

We found no study that has followed Dry January participants week by week. The studies we found measure people before the month and at the end, so a timeline that tells you what happens to your body on day 10 isn’t drawing on them, however confident it sounds.

What is known: at the end of a month without alcohol, a BMJ Open study measured lower insulin resistance, blood pressure and weight in moderate-to-heavy drinkers,[1] and in surveys, participants report better sleep and money saved.[2] In the first days, watch for withdrawal symptoms such as anxiety, shaking and difficulty sleeping: the NHS says they are a sign of dependence and need medical help.[3]

How we wrote this. We read the studies ourselves: in full where the paper is open, and from the published abstract where it isn’t. Every figure has a numbered source, listed at the bottom. This page summarises published research and NHS guidance; it isn’t medical advice. Unhopped is an alcohol-free beer site. Some links at the end are affiliate links: if you buy through them we may earn a commission, at no extra cost to you, and it never changes what we say about the evidence (how we make money).

This page is about what is and isn’t known at each stage of the month. For the practical side, start with how to do Dry January, and for the month day by day, the planner and calendar. For what to drink, see the best alcohol-free beers for Dry January.

The Dry January timeline

The Dry January timeline, as far as the research goesWhat’s known at each stage of the month, and the kind of evidence behind it. The detail and the sources are below.
  1. First 6 to 12 hoursFor people dependent on alcohol, withdrawal symptoms can start. They need medical help.NHS guidance
  2. Week 1Maybe trouble getting to sleep, and feeling “a bit under the weather”.Charity guide, no study
  3. Weeks 2 and 3Not measured in any Dry January study we found.No study found
  4. End of the monthLower insulin resistance, blood pressure and weight measured; better sleep, more energy and savings reported.Measured and self-reported
  5. Six to nine months onMany participants drink less. In France, average drinking scores rose a little after three months but stayed below where they started.Self-reported

Before you start

The first few days

Alcohol Change UK’s own guide says that for the first few days “you may feel a bit under the weather”. It’s a sensible warning, but the guide cites no studies.[6]

The closest match in the research is an American study. In a 30-day challenge with 34 heavy drinkers, 44.1% reported adverse events, most often withdrawal symptoms in the first week (14.7%); none were serious.[7] Since they were heavy drinkers, about two-thirds of them with chronic pain, the study doesn’t say much about a moderate drinker’s January.

Week 1: sleep

The NHS says alcohol “can help some people fall asleep quickly” but “can disrupt your sleep patterns and stop you sleeping deeply”, so “cutting down on alcohol should help you feel more rested when you wake up”.[8]

How quickly is another matter, and the studies don’t pin it down. In the American study, sleep disturbance scores fell over the 30 days, from 52.2 to 46.5 on a standard scale.[7] A French study of Dry January 2024 found sleep quality had improved by the end of the month, both in people who managed the whole month and in those who didn’t.[9] In the first week, though, Alcohol Change UK’s guide warns that you may find “it takes a while to drop off to sleep”.[6]

Why alcohol and sleep don’t mix is better understood. A review of studies in healthy volunteers found that “at all dosages, alcohol causes a reduction in sleep onset latency”, meaning people fall asleep faster. But it also found that alcohol delays the first period of REM sleep at all doses, usually cuts total REM sleep at moderate and high doses, and leaves the second half of the night more disrupted.[10] We found no study of how those patterns change when Dry January participants stop.

Weeks 2 and 3: the gap in the research

This is where the research goes quiet. We found no Dry January study that took measurements in the middle of the month, so anything you read about day 10 or day 14 isn’t from one.

Week-by-week timelines fill the gap anyway. We checked the claims made in the timelines among the top search results on 3 November 2026 against the research we could find:

Claims from week-by-week timelines (our paraphrase), and what the evidence says.
The claimWhat the evidence saysEvidence
“Your liver fat falls within weeks”The BMJ Open study didn’t measure liver fat. A Dutch study that did found no significant change after a month.[11][12] The same 2025 review lists a 2014 New Scientist staff experiment with 14 people that reported a 15% fall; we couldn’t check it, and it wasn’t a peer-reviewed study.Not shown in a peer-reviewed study
“Blood pressure falls by week two or three”Measured only at the end of the month, when it was about 6% lower.[1]Measured at month end only
“You lose weight in the first fortnight”Measured only at the end of the month: a median 1.5% lower.[1]Measured at month end only
“Your skin improves by week three”Not measured. At the end of January 2018, 54% of participants said their skin was better.[13]Self-reported at month end
“Energy and concentration pick up in week two”Asked only at the end of the month: 65.6% and 64.3% of 2019 registrants said they had more energy and better concentration.[2]Self-reported at month end
“Your immune system recovers”We found no study of this in Dry January participants.No study found
“Sleep improves after a few days”One small US study tracked sleep across 30 days and found it improved over the month; the charity’s own guide says the first week can be harder.[7][6]Partly studied

What you can count is what you save. Our Switch Calculator works out what swapping some or all of your pints for alcohol-free saves you in a year: units, calories and money. Week two ends with the second weekend of the year, Friday 8 to Sunday 10 January. That’s when the planner’s calendar suggests deciding your pub order before you go. Our Dry January social survival guide covers the round, the toast and the questions.

Week 4: what’s been measured at the end of the month

The best measurements come from the BMJ Open study: 94 moderate-to-heavy drinkers who stopped for a month, compared with 47 who carried on and showed no significant changes.[1] Not every number moved the way you’d hope: HDL, the ‘good’ cholesterol, fell too.

After one month without alcoholMedian fall in six of the measures, 94 moderate-to-heavy drinkers who stopped.
GGT (liver enzyme)
Insulin resistance
HDL (‘good’) cholesterol †
Systolic blood pressure
Diastolic blood pressure
Weight

† HDL is the ‘good’ cholesterol, so this fall isn’t a benefit.

Source: Mehta et al., BMJ Open, 2018.[1]

Show as a table
After one month without alcohol
MeasureMedian change
GGT (liver enzyme)−28.6%
Insulin resistance−25.9%
HDL (‘good’) cholesterol †−16.7%
Systolic blood pressure−6.6%
Diastolic blood pressure−6.3%
Weight−1.5%

All ten measures are in the benefits of Dry January.

A smaller Dutch study found the liver enzyme GGT fell after a month off, and rose again once people went back to drinking.[11] Wellbeing scores rose among people who completed Dry January, but not in a comparison group of other drinkers.[14] And in the 2019 University of Sussex survey of registrants, 71.9% said their sleep had improved, 65.6% that they had more energy, 64.3% that their concentration was better and 84.4% that they had saved money, all self-reported.[2] In the 2018 survey, 54% said their skin was better.[13]

After January

Six months after Dry January, one UK study found participants drinking less, and “very few people reported increased alcohol consumption”.[15] In France, drinking scores were still below where they started nine months later, “despite a modest rebound”.[16] The BMJ Open group were drinking less six to eight months on too.[1] A 2025 review of the research found that rebound “occurred in a small subset of participants”.[12]

One caution: the lead UK researcher has written that “around half of the people who undertake Dry January return to their previous drinking levels”, though they feel more in control of it.[17] The downsides are in is Dry January good for you? For what comes next, how to do Dry January suggests using week four to decide what February looks like.

Dry January side effects: headaches, trouble sleeping, feeling rough

Headaches. We found no study that measured headaches in Dry January participants, so we can’t tell you how common they are or why they happen. In official guidance, headache appears in the list of alcohol withdrawal symptoms for people who are dependent on alcohol.[18]

Trouble sleeping. Possible in the first week, by the charity’s account (see week 1). “Difficulty sleeping” is also on the NHS’s list of withdrawal symptoms.[3]

Feeling rough. “A bit under the weather” for the first few days is Alcohol Change UK’s description, not a study’s (see the first few days).

When it isn’t a side effect. The NHS says that if you get withdrawal symptoms when you stop or cut down, “this is a sign your body is dependent on alcohol”, and to get medical help.[3] If you get shaking, sweating or anxiety when you go without a drink, the NHS says to get medical advice before you stop, so speak to a GP rather than pushing on.[19]

Alcohol-free beer for the month

Week one goes better with the fridge already stocked. Alcohol Change UK says drinks at 0.5% or 0.05% are fine for the month[20] (more in can you drink alcohol-free beer during Dry January?). These three score well in our directory and were in stock when we checked:

Lucky Saint Unfiltered Lager · 0.5% ABV · Unhopped score 8.7 out of 10 · from £2.93 a can at Dry Drinker (1 November 2026)

Buy at The Alcohol Free Co →Also at Dry Drinker →Our page on it →

Athletic Brewing Run Wild IPA · <0.5% ABV · Unhopped score 8.8 out of 10 · from £2.52 a can at The Alcohol Free Co (1 November 2026)

Buy at The Alcohol Free Co →Also at Dry Drinker →Our page on it →

Guinness 0.0 · 0.0% ABV · Unhopped score 8.1 out of 10 · from £2.06 a can at The Alcohol Free Co (1 November 2026)

Buy at The Alcohol Free Co →Also at Dry Drinker →Our page on it →

Want the whole month sorted? Our twelve best beers for Dry January has the price per can at three shops, the best 0.0% beers covers the fully alcohol-free end, the Dry January kit compares the monthly boxes (our pick, The Alcohol Free Co’s 12 Beers Every Month, was £25.61 on 3 November 2026), and the planner and calendar lays out all 31 days.

Questions people ask

What happens to your body when you stop drinking for a month?

In a BMJ Open study, moderate-to-heavy drinkers who stopped for a month had a median 25.9% lower insulin resistance, about 6% lower blood pressure and 1.5% lower weight at the end of it, and two liver enzymes fell in blood tests. People who take part in Dry January also commonly report better sleep and more energy.

What are the benefits of Dry January week by week?

We found no study that has measured them week by week. The studies we found measure people at the start and end of January, and months later; anything more precise than that isn’t from them.

Why do I have a headache during Dry January?

We found no study of headaches in Dry January participants, so we can’t tell you why. In official guidance, headache is listed as an alcohol withdrawal symptom in people who are dependent on alcohol. If it comes with shaking, sweating or anxiety, speak to a GP.

Why can’t I sleep during Dry January?

Alcohol Change UK says it can take a while to drop off to sleep in the first week, though it cites no studies. By the end of the month, surveys of participants mostly report better sleep. Difficulty sleeping is also an NHS-listed withdrawal symptom; if it comes with shaking, sweating or anxiety, speak to a GP.

When do you start feeling better during Dry January?

Alcohol Change UK’s guide says you’re “hopefully feeling much better by days 4-7”, but that isn’t from a study. The research measures people at the end of the month.

What happens after Dry January?

Studies in the UK and France found participants drinking less six to nine months later; in France, average drinking scores rose a little after three months but stayed below where they started. The lead UK researcher says around half return to their previous drinking levels, but feel more in control of it.

The verdict

The honest Dry January timeline is short. The first days can bring a rough patch, and for anyone dependent on alcohol they bring a risk that needs a GP. The middle of the month is unmeasured. By the end of it, one clinic study found real changes in the body, and participants report sleeping better and saving money. Months later, many are still drinking less. Anything more precise than that isn’t from a study we could find.

More on Dry January and your health

More for an alcohol-free January

Sources

Opened and checked on 3 November 2026. Journal articles first, then reports, charity pages and official guidance.

  1. Mehta G, Macdonald S, Cronberg A, et al. Short-term abstinence from alcohol and changes in cardiovascular risk factors, liver function tests and cancer-related growth factors: a prospective observational study. BMJ Open. 2018;8(5):e020673. BMJ Open (open access)
  2. de Visser R. Evaluation of Dry January 2019. School of Psychology, University of Sussex; December 2019. An evaluation report, not a peer-reviewed paper. PDF
  3. NHS. Alcohol-use disorder. Page last reviewed 24 April 2026. nhs.uk
  4. Alcohol Change UK. The Dry January® challenge: frequently asked questions. Undated; checked 3 November 2026. Alcohol Change UK
  5. NHS. Alcohol support. Page last reviewed 17 August 2026. nhs.uk
  6. Booker L. 1 week alcohol-free - what’s happening in your body? Alcohol Change UK blog, March 2026 (adapted from the book Try Dry; the post cites no studies). Alcohol Change UK
  7. You DS, Ziadni MS, Vest N, et al. Evaluating a 30-day alcohol abstinence challenge in heavy-drinking individuals with and without chronic pain: feasibility, safety, and perceived benefits. Alcohol. 2025;122:91–100. PubMed Central (open access)
  8. NHS. Tips on cutting down. Page last reviewed 9 April 2026. nhs.uk
  9. Lespine L-F, et al. Determinants of successful completion and short-term benefits associated with temporary alcohol abstinence during Dry January in France: a prospective cohort study. Preventive Medicine. 2026;202:108428. Preventive Medicine (open access)
  10. Ebrahim IO, Shapiro CM, Williams AJ, Fenwick PB. Alcohol and sleep I: effects on normal sleep. Alcoholism: Clinical and Experimental Research. 2013;37(4):539–549. doi:10.1111/acer.12006
  11. Munsterman ID, Groefsema MM, Weijers G, et al. Biochemical effects on the liver of 1 month of alcohol abstinence in moderate alcohol consumers. Alcohol and Alcoholism. 2018;53(4):435–438. Alcohol and Alcoholism
  12. Strowger M, Meisel MK, Uriarte S, Colby SM. A scoping review of Dry January: evidence and future directions. Alcohol and Alcoholism. 2025;60(5):agaf057. Alcohol and Alcoholism
  13. University of Sussex. How ‘Dry January’ is the secret to better sleep, saving money and losing weight. Press release, 2 January 2019 (the 2018 participants). University of Sussex
  14. de Visser RO, Piper R. Short- and longer-term benefits of temporary alcohol abstinence during ‘Dry January’ are not also observed among adult drinkers in the general population: prospective cohort study. Alcohol and Alcoholism. 2020;55(4):433–438 (corrigendum 2022;57(2):272). Alcohol and Alcoholism
  15. de Visser RO, Robinson E, Bond R. Voluntary temporary abstinence from alcohol during “Dry January” and subsequent alcohol use. Health Psychology. 2016;35(3):281–289. doi:10.1037/hea0000297
  16. Rolland B, François D, Haesebaert J, et al. Change in alcohol consumption among French adults participating in Dry January: a 9-month prospective cohort study. International Journal of Drug Policy. 2026;156:105436. doi:10.1016/j.drugpo.2026.105436
  17. de Visser R. Better sleep, more energy and feeling in control: the reported benefits of Dry January. The Conversation, republished by Sleep Review, 8 January 2025. Sleep Review
  18. Department of Health and Social Care. Clinical guidelines for alcohol treatment, Annex 3: alcohol withdrawal symptoms. Last updated 17 April 2026. GOV.UK
  19. NHS Better Health. Drink less. Undated; checked 3 November 2026. nhs.uk
  20. Alcohol Change UK. Top alcohol-free and low alcohol drinks for the Dry January® challenge and beyond. Blog, January 2026. Alcohol Change UK