How does alcohol cause next-day fatigue?
Written by
Natalie Hamilton
Reviewed by
Prof. Graham Pierce, Ph.D.Feelings of fatigue the next day after drinking arise from the effect of sleep fragmentation. Alcohol causes small micro-awakening events throughout your sleep. The interruptions cause the body to be deprived of the deep restorative stages of sleep. Thus, your body does not recover properly. What is lost in neural exhaustion is the effect of 4 hours of sleep.
Hydration Recovery
- Drink 16 oz electrolyte solution before bed
- Consume potassium-rich foods like bananas
- Avoid caffeine worsening dehydration
Sleep Protection
- Maintain 3-hour alcohol-free window before bed
- Use blackout curtains to maximize sleep quality
- Keep bedroom temperature at 65°F (18°C)
Next-Day Restoration
- Morning sunlight exposure resets circadian rhythm
- 20-minute naps before 3PM boost alertness
- Light cardio increases blood flow to brain
REM suppression denies your brain of key recovery. Dream sleep processes feelings and memory. Without it, your prefrontal cortex struggles with its ability. Decision-making becomes overwhelming. Simple choices seem remarkably more difficult. This is why drinking in the morning can be so challenging.
Dehydration takes its toll more profoundly than just fatigue. Alcohol inhibits vasopressin, leading to fluid loss. Your blood thickens, and oxygenation is reduced. Your brain substance shrinks temporarily. This leads to booming headaches and mental fogginess. Hydration helps, but don't expect it to cure sleep fragmentation.
Avoid fatigue by opting for nights without alcohol. Tart cherry juice may improve sleep quality with no reported side effects. Magnesium pills may help relieve muscle tension. Regularity of sleep may help reinforce restoration. You'll find your energy levels may feel more stable through avoiding morning energy crashes.
Read the full article: Alcohol Sleep Effects Explained Clearly
