If you’ve been struggling with sleep this year, the New Year could be the perfect time to resolve to sort it. A GP has shared their top tips for resetting your sleep schedule
Are you counting sheep to no avail night after night?
If z’s are eluding you with more twists and turns than a prime-time soap, then the New Year might just be your ticket to the land of nod.
And your fairy god-doctor comes in the form of one Dr Tim Mercer, a GP Partner and NHS sage with Opera Beds, who has explained how to shake off restlessness and achieve the slumber of your dreams.
His prescription? A dose of Dry January. According to the doctor: “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.”
Before you go chucking the chardonnay, he urged people to bear the following in mind: “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.”
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But fear not, he explained why and how your sleep troubles will begin to abide.
“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.”
If you’re giving Dry January a whirl, here’s how the four-week transformation may go, as described by Dr Mercer.
Dry January sleep changes by week
Week one
In the first week of ditching booze, your body’s trying to get used to life without 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.
He added advice for getting through the rough patch: “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 two
Your energy’s bouncing back, and according to Dr Mercer, many people find their skin clearing up 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.”
Week three
By week three, you’ll be feeling the perks. Dr Mercer notes that your mood and brain should be sharper.
“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 four
By the fourth week of Dry January, he says the benefits 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.”
He added: ‘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.”