If this year's festivities have left you feeling more run down than refreshed, then there's every chance you're seriously considering committing to Dry January. If so, you're not alone – over 3.1 million people shunned booze for the month in 2021.

According to a recent health study at Harvard on nearly 600,000 people, of those who drank at least some alcohol, regardless of gender, higher alcohol consumption was associated with a higher rate of stroke, fatal aneurysms, heart failure, and death. Need any more motivation?

Kick off 2022 in the best way you can - in a healthy mindset and healthy body goals. Below we delve into the benefits of a full-on binge ban, the effects it’s likely to have, and how to perfect it like a pro.

1. You’ll notice a change in your sleeping pattern

Does alcohol help some snooze better? Perhaps. But how long will they sleep for is the question. For most, sipping on gin or vino reduces the duration of sleep as well as sleep quality, thus having a negative effect on energy levels.

The reason? If you drink before you go to bed your body experiences 'micro-awakenings' during the night.

You won't know they're occurring, but they affect our ability to sleep deeply. If you consumed more alcohol more days than not in December, you may feel as though your bedtime routine changed negligibly or that you struggled with insomnia, so you may be tired, but the quality of sleep you get is soon set to improve.

Sleep health is the first and most important step in self-care and maintaining our wellbeing.

Founder of Mirari Life, a new luxury eye mask label, Neeraj Singh emphasises the benefits of restful slumber: “A good rest allows our body to process the events and emotions of the day; it supports us in healing, repair and rejuvenation physically, mentally and spiritually.

Our immune systems, for example, rely on sleep in order to function properly and we can become anxious and depressed if we do not get enough sleep.”

Incorporating mindful practices into our nightly ritual is pivotal in maintaining harmonious mental wellbeing. Singh continues: “Turning the routine of sleep into a ritual of gratitude is a simple step in mindfully preparing your body for rest and acknowledging and releasing the stresses of the day.”

2. You’ll be more inclined to get moving

Alcohol is a well-known diuretic that often leads to dehydration. When you rid yourself of alcohol, you receive a huge boost in energy and motivation, meaning you’ll need as much water in your body for fuel as possible.

Waking up after a big night out with the girls is a (literal) headache so scaling back on the sloe gin and ramping up the mocktails is the way to go. An early start means the opportunity to revitalise the soul and get your body and energy moving.

3. You’ll want to eat your greens

After week two, you should be beginning to experience the positives of passing on the Prosecco. With no alcohol in your system for a fortnight, you may notice that your motivation levels are elevated due to your newfound willpower, and you may even have started to lose a bit of weight.

A person’s weight is a very personal thing, with different sizes suiting each individual. The benefits of feeding your body with nutritious food are bountiful.

Jennifer Irvine, founder of healthy food subscription box, Balance Box, said of the complicated relationship between alcohol and food, “My perspective as someone who has spent over 18 years supporting individuals on their journeys to finding personal health is that when you drink alcohol it may be very relaxing but it means that you do not have the self-control that one usually has.”

Studies have shown that when alcohol is consumed before or with meals, food intake is greater by as much as up to 30%. Drinking alcohol can also increase the desire for foods high in fat, salt and sugar.

“When drinking, many people eat things they wouldn’t normally because they have had a few drinks.” Jennifer continues, “Even people who have an intolerance to wheat may decide that they will eat that slice of cake!”

Making better food choices when beginning your health kick in 2022 is a vital step towards a healthier you. Irvine emphasises the multitude of benefits that eating healthily has on our mental and physical health: “Weight loss and weight management are key but following a healthy eating plan is also believed to improve longevity in the long-term.

Short term changes I see are improved energy levels and an improvement in the quality of my skin, sleep and mental clarity. Planning everything means that I don’t accidentally eat junk food and it saves me an incredible amount of time in shopping and preparation.”

The dream come true.

4. Your Immune System Will start to strengthen

According to a study conducted by the US National Library of Medicine, when binge drinking, your immune system becomes depleted “within just 20 minutes of ingesting alcohol”.

Thinking twice? From weight loss and muscle building to improved sleep and brain function, there is little else more satisfying than knowing you’re giving your body the best chance of fighting viruses.

Speaking of the effects of alcohol on the body, Fadi Shuman, founder of nutritional supplement drink company Hux Health, said of the inhibition of antibodies: “Alcohol reduces the abundance and function of various immune cells and impairs the ability of organs comprising the immune system to do their jobs.

Several animal model studies and lab experiments have found that alcohol and its byproducts promote the death of various immune cells and inhibit antibodies from properly forming or identifying and neutralizing pathogens.”

Pathogens, organisms that cause disease, exhibit seasonal dynamics which means they are most prevalent in the colder months - emphasising the need to reduce alcohol intake which plays such an important part in keeping your immune system strong.

Shuman said of Hux Health’s ‘one hit wonder’ blend: “It’s been created specifically to help boost the immune system as well as to support digestive and brain health. Each serving contains 17 superfoods that are rich in antioxidants, nutrients and enzymes as well as potent doses of Vitamins C & D - both of which actively support our immune system.

Taken daily mixed with water or in a smoothie, it’s the perfect way to start the day feeling protected and ready to tackle a busy day!”

5. YOU'LL EXPERIENCE INCREASED DEEP SLEEP

"When you drink alcohol before bed you may fall into deep sleep quicker," confirms Drink Aware. "This is why some people find drinking alcohol helps them drop off to sleep. But as the night goes on you spend less time in this deep sleep and more time than usual in the less restful, Rapid Eye Movement (REM) stage of sleep."

Alcohol can also aggravate certain sleep conditions, like snoring, and without it, you should be getting a better quality of sleep – making you more energetic and active. Hurrah!

6. YOU SHOULD BE FEELING BETTER, MENTALLY

According to charity Alcohol Change: "Alcohol has been described as 'the UK’s favourite coping mechanism' and many of us do drink to try and help manage stress, anxiety, depression or other mental health problems."

The problem is, while a martini or three might relax you instantly, as you know, the next morning can feel overrun by feelings of anxiety.

"Post-drinking hangovers can be particularly difficult, with the usual headache and nausea being accompanied by feelings of depression and/or anxiety," they add.

"Overuse of alcohol can contribute to the worsening of symptoms of many mental health problems. In particular, it can lead to low mood and anxiety."

A great excuse to cut back on the fizz and swap it out for an ice-cold Nozeco.

7. YOUR SKIN SHOULD LOOK HEALTHIER

Consuming alcohol can leave the skin looking exhausted and puffy, and dryness is a typical side effect.

With no alcohol in your system and a fair amount of exercise, by now you should be seeing that any redness or blotchiness has started to fade and that your complexion is clearer and you have healthy, glowing skin.

8. YOUR LIVER will thank you

A study at University College London Medical School uncovered that individuals who stopped drinking alcohol decreased their liver fat on average by 15% and by almost 20% in some individuals. This is good news for helping to future-proof your body against liver damage.

Although the liver has remarkable regenerative capabilities, this is not unlimited. It will be very thankful for the downtime.

Take the drink aware self-assessment quiz to find out if you drink more than the average person and to learn more about how you can manage your alcohol consumption.

For more help and support should you be struggling with alcohol consumption or addiction, please visit www.drinkaware.co.uk or call Drinkline, a free, confidential helpline for people who are concerned about their drinking, or someone else's. Call 0300 123 1110 (weekdays 9am–8pm, weekends 11am–4pm)

or

Contact Alcoholics Anonymous, whose helpline is open 24/7 on 0800 9177 650. If you would prefer, you can also email them at help@aamail.org or live chat via their website at www.alcoholics-anonymous.org.uk.