It doesn’t have the rhyming ring of its July counterpart, but Dry January is increasingly being embraced by Aussies who want to shrug off the festive-season overindulgence with a sober start to the year.

About one in five Australians aged 14 and over drink at potentially harmful levels, according to the Alcohol and Drug Foundation, but a 2025 survey found that 44 per cent want to either drink less or stop altogether.

The foundation says more people are also exploring the concept of “sober-curious” – which involves taking a break from alcohol and reflecting on the role it plays in your life. ­

Experts agree there are myriad health benefits to be gained from cutting back on alcohol for even a short period, including increased energy levels and memory, better mood, weight loss, improved relationships and work performance, and more restful sleep.

“Reducing your drinking can also help to lessen the chance of experiencing anxiety after a night out – also known as ‘hangxiety’,” says the Alcohol and Drug Foundation.

One British study on Dry January found that all 4232 participants reported an increase in wellbeing.

Professor Richard de Visser carried out the research with charity Alcohol Change UK – the same organisation that originally launched the Dry January challenge. He said more than half of study participants also said their sleep quality was better by the end of the month.

“Although many people believe alcohol facilitates sleep, alcohol use is actually shown to impair sleep quality and the amount of dream sleep a person gets,” de Visser said.

“This can affect memory and concentration. Alcohol use can also make sleep apnoea worse.”

While it might be expected that any improvements from a month off the booze would be short-lived, the researchers said a subsequent study six months later found participants still reported significant improvements in their psychological wellbeing and felt in more control of their drinking.

When it comes to longer-term benefits, the Alcohol and Drug Foundation says drinking less can reduce your risk of developing series illnesses such as cancer (alcohol increases the risk of seven types of cancer including throat, mouth, liver, breast and bowel cancer), heart disease, stroke, liver disease, pancreatitis and gastrointestinal disease.

If that’s not enough to convince you, research has also shown a link between alcohol consumption and an increased risk of dementia.

With the mean household spending on alcohol in Australia estimated at about $1700 in 2022, drinking less has the added bonus of boosting your bank account.

Why not liven up your non-alcohol spritz with fresh fruit? Photo: Pexels

We may be able to thank the sober-curious movement for the fact that the non-alcoholic drink market has grown significantly in recent years, with a range of zero-alcohol beers and spirits available at bottle shops and bars, and most venues also offering extensive mocktail menus for non-drinkers.

However, if you’re not quite ready for Dry January, there is another option: “Damp” January. The idea is that rather than quitting alcohol cold turkey for a month, you commit to drinking less.

In an article explaining the concept on Healthline website, psychologist Tara Quinn-Cirillo suggested this approach can suit people who don’t do well with “strict boundaries” around their drinking and may give up entirely if they can’t manage to go completely dry.

“We are primed to want a quick fix in terms of behaviour change, and this is true for goal setting,” she explained.

“Taking the stance that there will be ups and downs on our journey will make for a better outcome in the long term.”

The Foundation for Alcohol Research & Education has plenty of tips for cutting back on alcohol, including:

Set a goal and track your progress. This can help you remember why you committed to the idea in the first place and will enable you to see the benefits.

Pencil in some alcohol-free days.

Count your drinks – bearing in mind that Australian guidelines recommend no more than 10 standard drinks a week.

Work out strategies to limit social drinking – such as avoiding top-ups, setting a limit for how many drinks you’ll have, eating snacks between drinks, and choosing low or no-alc alternatives.

Change your rituals and routines – including exploring other ways to wind down at the end of the day and meeting friends at a café instead of a bar.

Build a support network – and share your intention to cut back on drinking with others in your life.

More detailed strategies can be found on the FARE website.

And if you do fall off the wagon in January, it’s not too early to start planning for Dry July.