Brain Fog and Fatigue in Early Sobriety
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Brain fog is a term we use to describe those moments when our thinking feels hazy and unclear. It's important to recognize that brain fog isn't just some mysterious phenomenon—it's often a result of our brain struggling to function at its best. While lack of sleep and poor nutrition can contribute to brain fog, one of the main culprits is chronic inflammation of the brain. Understanding this connection is crucial because brain fog has led some people back to drinking.
Brain fog after quitting drinking
Inflammation in the brain has serious consequences for its functioning. It slows down our perception, processing speed, learning abilities, memory, and decision-making skills. As if that weren't enough, brain fog often comes bundled with extreme fatigue and an overall sense of overwhelm. Feeling terrible, unable to think clearly, and struggling to make sound decisions can make it all too tempting to reach for a drink again.
Alcohol-related cognitive impairments are more prevalent than you might think, affecting anywhere from 30% to 80% of people with alcohol use disorder. The wide range depends on factors such as age, genetics, the quantity and frequency of alcohol consumption, and the duration of drinking. Gender also plays a role, as alcohol affects women and men differently.
Exhaustion after quitting drinking
Fatigue and exhaustion are major issues during the early stages of sobriety. Interestingly, they can act as triggers for drinking. Many of us turned to alcohol after work to boost our energy levels or on weekends to summon the motivation to clean. Feeling constantly exhausted can be disheartening, and this fatigue can persist on and off for months as the brain heals. Alcohol does provide a temporary energy boost, but it's not a sustainable solution.
Heavy drinking reduces the brain's use of glucose for fuel because alcohol can become the preferred fuel source. I explain this in more detail in episode 157 of my podcast.
Elevated acetate levels in the brain lead to inflammation, further exacerbating brain fog. When we stop drinking, we deprive our brain of a major energy source it had become accustomed to. This explains the exhaustion we may feel when we first quit drinking.
Listen to episode 157 to learn more about why you have brain fog and exhaustion after quitting drinking and what you can about it:
FAQs on Brain Fog and Exhaustion
How long does brain fog last after quitting drinking?
This will be different for everyone, and I know that’s not what you want to hear. The physical benefits of quitting drinking happen faster, and the cognitive benefits lag behind a bit. From my own personal experience and what I’ve seen with my community is that around day 60 there has been enough healing to the brain that we feel a burst of mental clarity. I felt like I could think clearly for the first time in my life.
Does brain damage or brain shrinkage from alcohol go away?
Yes. The brain can heal and recover, but it does take time. You drank for a long time, and it’s going to take more than a few weeks or months for all of that damage to be reversed. Partial repair of some of the structural changes to the brain can occur within the first few months of sobriety, with the most noticeable and important effects occurring in the first year of sobriety. Try to stay patient. It’s worth it.
Cite this article:
Tietz, G. Brain Fog and Fatigue in Early Sobriety. Sober Powered. 2023
Sources:
Jiang, L. Increased brain uptake and oxidation of acetate in heavy drinkers. JCI. 2013
