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How a Month Without Alcohol Can Help Improve Your Sleep and More

Discover how Dry January can help you catch more zzzs
Julie Keller Callaghan

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As the indulgent holiday season comes to an end, nearly a third of Americans are expected to take part in the challenge of going alcohol-free for the month of January. The U.S. surgeon general, Vivek Murthy, M.D., recently issued a stark warning about alcohol consumption emphasizing that even moderate drinking may pose serious health risks. He called for the implementation of warning labels on alcoholic beverages. With growing evidence linking alcohol to a variety of cancers, the guidance urges individuals to reassess their drinking habits for long-term wellbeing. For anyone needing a little more encouragement to cut out alcohol, Martin Seeley, senior sleep expert from MattressNextDay highlights the key benefits of going alcohol-free for improving sleep quality and overall health.

How Does Alcohol Impact Our Sleep?

“Even moderate alcohol consumption can reduce sleep quality by 24 percent, while higher amounts can impact it by up to 39 percent. Alcohol suppresses REM sleep in the critical early stages of your sleep cycle, leaving you groggy, fatigued, and at risk of insomnia,” says Seely. “Dry January offers a reset for your body and promotes deeper, higher-quality sleep.”

Benefits of Dry January:

Better Sleep Quality

A normal sleep cycle consists of four stages: three stages of non-rapid eye movement (NREM) and, finally, one stage of REM (rapid eye movement). These cycles repeat in this order each night, and last around 90-120 minutes So, four to five cycles for eight hours sleep.

But, alcohol can suppress REM sleep in the first two cycles. This is because alcohol can act as a sedative, making you fall into a deeper sleep quickly. So, your sleep is out of order and imbalanced. You’ll have more slow-wave sleep and less REM sleep—the stage you are most likely to dream—decreasing your sleep quality. Likewise, as alcohol affects your REM sleep and disrupts your sleep stages, you are more likely to experience insomnia. Additionally, hand in hand with better sleep comes better moods and more consistently positive moods.

Enhanced Skin Health

Alcohol can spell bad news for your skin. It breaks down collagen, which we need to keep our skin firm, so it can speed up the signs of aging. Add to that, the lack of vitamins due to drinking can give your skin a grey, shallow appearance. A lot of people also fall asleep with their makeup on after a night of drinking. But doing so can clog the pores and trigger acne. So, fewer wrinkles and a better complexion can go hand in hand with limiting your alcohol intake.

Boosted Immune System

Fighting off viruses has never been more important in the new year. But, did you know that alcohol can impact your immune system?

study discovered that heavy drinking depletes your white blood cells, which are essential to fighting infection. This is noticeable in the hours after drinking. So, taking that break can boost your immune system for the onslaught of winter colds and viruses.

About The Author
julieKeller_author-1

Julie is the co-founder of Well Defined and a longtime influencer and advocate in the wellness world. Along with her work at Well Defined, she is an executive recruiter and marketing specialist for Hutchinson Consulting. She is also a consultant and content strategist for numerous wellness brands. She is the former editor-in-chief and publisher of American Spa and was named a 2019 Folio Top Woman in Media in the Industry Trailblazers category and a 2018 winner of ISPA’s Innovate Award. She is also a seasoned journalist, specializing in spa, travel, health, fitness, wellness, sustainability, and beauty. She has been published in Departures, ForbesTraveler.com, E! Online, Gayot.com, Insider’s Guide to Spas, Luxury Travel Advisor, Marin Magazine, Ocean Home, Smart Meetings, Spa Asia, and Travel Agent.