How to reset your sleep and get the best rest of your life next year
If you have spent 2024 battling long nights of insomnia, then the New Year could be the best time to try and sort out your sleep.
Luckily, a GP has offered their top tips for resetting your sleep schedule and getting the best rest of your life. Dr Tim Mercer, NHS GP Partner & GP Trainer with Opera Beds, recommends people try Dry January to reset their sleep.
He said: “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."
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How Dry January can help better sleep
The GP warned the results won't be immediate, explaining: "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."
The changes you'll experience in Dry January each week
If you choose to embark on Dry January, you can expect four weeks of changes, that Dr Mercer has broken down.
Week one
In the first week, your body adjusts to the lack of alcohol. Dr Mercer said:"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 two
The following week, your energy levels will stabilise and rebound. "Many people also report clearer skin as toxins are flushed from the body," he said.
"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
The benefits of not drinking should be noticeable by week three. Dr Mercer says things like mood and mental clarity will be greatly improved.
"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 rewards are obvious.
"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."
