Every January, millions of people participate in Dry January — a month-long challenge to abstain from alcohol with the goal of improving health, sleep, energy, and overall wellbeing. The movement was formalized in 2013 by Alcohol Change UK and has grown significantly ever since.
But here's something interesting: not everyone who's cutting out alcohol is going completely substance-free. Survey data and marketplace trends suggest that about 21% of Dry January participants are using cannabis during the month instead of alcohol. And that number jumps to 34% among people aged 21-24.
So what's going on? Let's break it down.
What Is Dry January and How Many People Participate?
Participation in Dry January has increased steadily in recent years. In a 2025 Morning Consult survey, 22% of U.S. adults aged 21+ said they were taking part in Dry January, up from previous years. Most of these participants reported completely abstaining from alcohol for the month.
Research around Dry January suggests that many participants are motivated by health goals like improved sleep, better mood, and conscious moderation, and that even a one-month break can have measurable benefits.
Alcohol Consumption Is Declining Beyond January
The shift away from alcohol isn't just a January thing anymore. According to recent data from Gallup:
- Only 54% of US adults say they drink alcohol—the lowest number in nearly 90 years
- 49% of Americans are actively trying to drink less in 2025
- Among Gen Z adults who can legally drink, about half haven't had alcohol in the past six months
- More than half of Americans now believe that even one or two drinks a day is bad for their health
Meanwhile, cannabis use is heading in the opposite direction. One study tracking data from 1992 to 2022 found a 15-fold increase in daily or near-daily cannabis use. In 2022, 18 million Americans reported frequent cannabis use, compared to 15 million who said the same about alcohol.
What Science Says About Taking a Break from Alcohol
Researchers at Brown University's School of Public Health reviewed 16 studies covering over 150,000 Dry January participants. Here's what they found:
People who stopped drinking for a month reported better sleep, improved mood, and weight loss. Lab tests showed actual biological improvements: lower blood pressure, reduced liver fat, better blood glucose levels, and decreases in cancer-related growth factors.
But here's the kicker: even people who just cut back (without stopping completely) still saw benefits, including better mental health.
And most importantly? Most participants kept drinking less after January ended, rather than bouncing back to their old habits. The month gave people a chance to pause and rethink their relationship with alcohol
Cannabis as a Reported Alcohol Substitute During Dry January
Survey data and qualitative research suggest that some Dry January participants who do not remain completely substance-free cite a combination of physiological, behavioral, and social factors when describing why they substitute cannabis for alcohol during the month.
Fewer Next-Day Effects
Alcohol’s association with dehydration, sleep disruption, and next-day fatigue is well documented. In surveys, participants who report substituting cannabis often cite the absence of typical alcohol-related aftereffects, such as hangover symptoms, as a reason for reducing or avoiding alcohol during Dry January.
Differences in Sleep Disruption
Research shows that alcohol can interfere with sleep architecture, particularly REM sleep, even when consumed in moderate amounts. Some Dry January participants report experimenting with cannabis as part of broader efforts to improve sleep quality, though researchers caution that cannabis can also affect sleep differently depending on dose, frequency, and individual response.
Perceived Control and Predictability
Behavioral research consistently finds that people attempting moderation are drawn to consumption formats they perceive as easier to regulate. Cannabis products come in different doses and strengths, letting people choose exactly how they want to feel. You can go light for social situations or stronger for deep relaxation, offering more predictable effects or clearer boundaries compared to alcohol, particularly during periods of intentional reduction.
Maintaining Social and Relaxation Rituals
Studies of habit change show that rituals play a significant role in consumption patterns. When alcohol is removed, many people seek alternative ways to mark downtime or social moments. People still want ways to unwind and socialize. Cannabis offers a familiar ritual—like rolling and sharing—without alcohol's noted negative health impacts.
However, it's worth noting that cannabis isn't without its own concerns. A 2024 New York Times investigation highlighted that while cannabis is widely seen as safe and nonaddictive, for some users these assumptions can be wrong.
Cannabis can be habit-forming for some people, and daily use may have cognitive effects. Like any substance, it's not without risks, especially with higher-potency products that are more available now than in the past.
The key difference supporters point to is the type and severity of harm. Alcohol has well-documented links to cancer, liver disease, brain damage, and other serious health conditions. Cannabis research is still catching up, but current evidence suggests its health profile is different, though not risk-free
The Bigger Cultural Shift
What’s emerging around Dry January and reported cannabis substitution reflects a broader shift in how Americans think about substances, health, and personal wellness. Researchers and national surveys point to several overlapping trends driving this change.
A Health-First Mindset
Younger generations, in particular, are increasingly prioritizing physical and mental health over long-standing social drinking norms. National polling shows that younger adults drink less frequently than older generations and are more likely to question the health impacts of alcohol, even at moderate levels. This shift aligns with broader wellness trends emphasizing sleep quality, mental clarity, and long-term health outcomes over traditional social rituals.
Financial Pressures and Cost Awareness
Economic factors are also playing a role. Surveys show that a growing share of Americans report drinking less in part to save money, as the cost of alcohol — particularly in social settings — continues to rise. Polling indicates that more than half of U.S. adults are actively trying to reduce discretionary spending, and a significant minority say alcohol has become less affordable relative to other priorities.
Expanded Alternatives and Product Innovation
At the same time, the number of alternatives to traditional alcoholic beverages has expanded rapidly. Market research shows growth in non-alcoholic beverages, cannabis-infused drinks, and low-dose edible products, which did not exist at scale a decade ago. Advances in formulation and regulation have made effects more consistent and products more standardized, contributing to consumer curiosity during periods like Dry January.
Changing Social Norms and Reduced Stigma
Finally, social attitudes toward cannabis have shifted substantially. National surveys show that a strong majority of Americans now support legalization, and researchers note that stigma around cannabis use has declined sharply compared to previous decades. This reduced social judgment may make some individuals more comfortable reporting cannabis use (or experimenting with alternatives) during alcohol-reduction efforts like Dry January.
Taken together, these trends suggest that Dry January is increasingly part of a broader cultural reassessment of alcohol’s role — shaped by health awareness, economic realities, expanded alternatives, and shifting social norms.
The Bottom Line
Ultimately, Dry January is less about what people replace alcohol with and more about why they’re rethinking alcohol in the first place. For some participants, survey data shows that cannabis enters the picture not as a goal, but as a reported substitute during a period of intentional reduction.
This emerging pattern doesn’t suggest that cannabis is a risk-free alternative, nor does it change the well-documented health benefits of reducing alcohol consumption. Instead, it reflects how people navigate habit change in real life — balancing health goals, social routines, and personal preferences within the options available to them.
As researchers continue to study alcohol reduction and substitution behaviors, Dry January offers a snapshot of broader shifts in attitudes toward wellness, moderation, and control. The conversation around cannabis in this context is not about promotion, but about understanding how people adapt when long-standing norms around drinking begin to change.
At Green Blazer, we’re passionate about helping you create the perfect smoking experience with RAW pre-rolled cones. For questions or assistance, feel free to contact us.
