1:00 AM 28th December 2024
lifestyle
GP Reveals The Sleep Benefits Of Dry January, Week By Week
![Image by Michal Jarmoluk from Pixabay]()
Image by Michal Jarmoluk from Pixabay
Looking to improve your sleep in 2025? A GP has revealed how quitting alcohol this Dry January could restore your sleep health.
Dr Tim Mercer, NHS GP Partner & GP Trainer with Opera Beds, has commented on Dry January and its impact on sleep:
“Dry January can benefit anyone who consumes alcohol, making it a fantastic reset for the new year. Alcohol is often mistaken as a sleep aid, but it actually disrupts the restorative stages of sleep, particularly REM, leaving you feeling less refreshed. By eliminating alcohol, many people notice improvements in sleep quality and deeper rest, however, it’s important to recognise that it won’t fix your sleep immediately. You may face temporary sleep challenges, such as insomnia, during the early stages of quitting. This is due to the body adjusting to the absence of alcohol, especially for those who consume it regularly. These withdrawal-related sleep difficulties usually subside as the body rebalances. Establishing a consistent bedtime routine, limiting caffeine, and practising relaxation techniques can help ease this transition.”
Dr Tim Mercer and Opera Beds have revealed what to expect during Dry January:
Week 1: The Adjustment Phase
“In the first week of Dry January, your body begins to adjust to the absence of alcohol. Depending on how much you usually drink, this can lead to withdrawal symptoms such as mild headaches, irritability, or sugar cravings. Sleep may initially be disrupted, as your body is no longer relying on alcohol’s sedative effect. Some people experience difficulty falling or staying asleep during this phase, but these issues typically subside within a few days. Try to balance this out with foods to stabilise energy levels, such as magnesium-rich foods, nuts, seeds, and avocados, as well as complex carbs, such as brown rice or oats, to manage sugar cravings.”
Week 2: The Rebound Phase
“By the second week, your energy levels will start to stabilise, and you may notice improvements in digestion and hydration. Many people also report clearer skin as toxins are flushed from the body. Sleep patterns tend to normalise during this phase, with most finding it easier to fall asleep and wake up feeling more refreshed. Alcohol alters the REM cycle, so you may notice more dreams as you start to experience the benefits of restorative sleep. To help promote better sleep, eat foods high in tryptophan, such as turkey, bananas, or pumpkin seeds, as they encourage the production of serotonin and melatonin. Adding herbal teas like chamomile or valerian root in the evening can further assist with sleep quality.”
Week 3: The Optimisation Phase
“The benefits of going alcohol-free should now be more noticeable. Mental clarity, focus, and mood improve significantly, thanks to reduced inflammation and stabilised blood sugar levels. Cravings for alcohol or sugar often decrease during this time. Sleep quality also reaches a new level, with many experiencing deeper, uninterrupted rest. Waking up naturally and without grogginess becomes more common, as your circadian rhythm functions more optimally.”
Week 4: The Reward Phase
“By the fourth week, the rewards of Dry January are clear. Many people notice measurable improvements in areas such as weight loss, immunity, and emotional control around food. Blood pressure and liver health are also likely to show positive changes. Sleep is at its best, with longer periods of deep and REM sleep leaving you feeling fully rejuvenated each morning. The combination of quality sleep and improved health helps you tackle daily life with ease.”
“The benefits of Dry January don’t have to end here. If you choose to moderate your alcohol consumption going forward, you can maintain these improvements in sleep quality and overall health, making them a sustainable part of your lifestyle.”