By the time January rolls around, many of us are feeling the effects of one too many festive drinks.
Late nights blur into sluggish mornings, sleep feels patchy at best, and the idea of another round suddenly loses its appeal. That’s usually when Dry January comes in as a welcome alternative to the Christmas period’s day-to-day, offering a reset button just as routines start creeping back in.
Giving up alcohol for a month can sound simple on paper, but the reality is that your body doesn’t always get the memo straight away. Whether you’re used to a casual drink with dinner or more regular sessions over the week, stopping can trigger a chain reaction that unfolds gradually, sometimes uncomfortably, and often unexpectedly.
In the first day or two without alcohol, your body is essentially recalibrating — like a factory reset.
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12 hours
Around the 12-hour mark, as reported by Delamere, some people may notice early withdrawal symptoms such as sweating, restlessness, tremors or nausea.
12-24 hours
Between 12 and 24 hours, sleep is often disrupted, and feelings of low mood or alcohol cravings can creep in. This period can feel harder than expected, especially if drinking has been a regular part of your routine.
12-72 hours
From 12 to 72 hours is considered the most intense phase, particularly for heavy drinkers. In extreme cases, this window can involve raised heart rate, increased blood pressure and seizures, which is why medical advice is recommended before quitting suddenly if alcohol consumption has been high. For most people taking part in Dry January, however, symptoms remain manageable and temporary.
3-7 days
After around three to seven days, things usually start to settle. Withdrawal symptoms tend to ease, sleep begins to stabilise, and energy levels slowly lift. This is often the point where the benefits of Dry January start to feel more tangible, even if they’re subtle at first.
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1 week
By the one-week mark, improved sleep becomes more noticeable, though it can take longer for some.
2 weeks
At two weeks, many people see small but welcome changes, such as weight loss, largely due to cutting out alcohol calories. This is also when the liver can begin to recover if alcohol has been contributing to fatty buildup.
3-4 weeks
Between three and four weeks, blood pressure may improve if alcohol was a factor, and skin can start to look clearer and healthier. Energy levels are often higher, and concentration can feel sharper than before.
1 month
At the one-month point, many people report an overall sense of well-being. Cutting out alcohol for Dry January doesn’t just reduce hangovers; it can help people reassess their relationship with drinking altogether.
Ben Williams