Feeling Exhausted After Quitting Alcohol? Here's Why and What You Can Do
You've ditched the booze, but now you’re exhausted. Irony at its finest, isn't it? Each year, nearly 1.6 million Americans make the decision to quit alcohol, only to witness their energy levels paradoxically plummeting instead of surging. To put it in perspective, that's like the entire population of Philadelphia deciding to live alcohol-free and feeling like they're running up the 'Rocky' steps every day.
You are not alone.
Acute fatigue after detoxing is very normal. Unbeknownst to many, it's a common reaction that has a scientific explanation. Let’s walk through this unanticipated detox side effect together. We'll illuminate why it happens and arm you with practical tips to navigate this often unnoticed phase in your dry journey. Ready? Your map to more energy post-alcohol starts here.
Understanding Why You're So Tired After Quitting Drinking
Alcohol acts as a depressant, affecting your energy levels upon withdrawal.
Alcohol provides your brain with fuel
Post-Acute Withdrawal Syndrome (PAWS) could influence prolonged fatigue.
Knowledge of these factors aids in effective fatigue management during recovery.
The Role of Alcohol in Your Body: Explaining the Energy Crash
Alcohol, despite the temporary spikes in energy and mood it may bring, is, in essence, a depressant. It interrupts normal sleep patterns, often denying you your REM sleep – the restorative phase of your sleep cycle most beneficial for energy renewal and cognitive functions. When you decide to quit, your body craves for the familiar pattern, thereby causing an energy imbalance. This might leave you feeling drained and unenthusiastically lethargic.
Learn more about how sleep changes from when you’re actively drinking to up to 2 years of sobriety in episode 75:
Consistent alcohol intake interferes with how your body breaks down and utilizes carbohydrates for energy. When you stop drinking, your body is forced to readjust how it sources energy, often leading to energy fluctuations and extreme fatigue.
Even worse, alcohol increases the production of stress hormones, like cortisol, in the body that can lead to an energy crash once you quit consuming alcohol. This sudden withdrawal pushes your system overdrive working to reach its normalcy, which can be exhausting.
Alcohol Itself is Energizing
When we drink alcohol, it is eventually broken down into a molecule called acetate. Most of the acetate produced by the liver is released back into circulation, and is quickly able to enter the brain. The brain can use acetate as an energy source instead of glucose, which is why you may feel a burst of energy when you begin drinking.
Chronic, heavy drinkers will show elevated acetate levels for about 24 hours after their last drink. The brain normally uses glucose as an energy source, but it can use acetate as an alternative.
The brain can become dependent on acetate as an energy source, making withdrawal even worse. When someone is trying to quit drinking they suddenly have a lack of acetate for energy.
Post-Acute Withdrawal Syndrome (PAWS): A Prolonged Battle
PAWS is a set of symptoms that occur after the initial phase of alcohol withdrawal, typically appearing a few weeks after your last drink. Fatigue is one of the primary symptoms of PAWS, primarily due to the extended stress that alcohol withdrawal places on your nervous system. It's like running a marathon after a sprint. Your body, already exerted, is asked to keep going, stirring up an experience of prolonged, deep-seated fatigue.
In addition to fatigue, PAWS could include sleep disturbances, mood swings, and cognitive difficulties, collectively contributing to an increased sense of exhaustion. It's the body's way of signaling its need for continued recovery and adjustment to alcohol-free living.
Understanding this condition can help you appreciate the prolonged battle against fatigue and the importance of patience in recovery. More so, awareness of PAWS supports the identification of this condition and prompts necessary medical responses to manage this, in turn aiding in smoother recovery journeys.
Through exploring how alcohol affects your energy levels and reviewing the reality of PAWS, we can better comprehend why exhaustion follows the decision to quit drinking. This valuable knowledge helps create more realistic expectations and effective management plans during recovery periods.
The Physical Impact: Alcohol Detox Symptoms
Understand what to anticipate in the initial detox phase post-quitting alcohol.
Unveil the long-term effects of quitting drinking - sobriety fatigue.
Arm yourself with comprehensive knowledge about the physical impact of alcohol detoxification.
The Initial Detox Phase: What to Expect
You've taken the brave step of quitting drinking. The initial manifestation of this bold decision is going to be the detox phase. It's similar to a spring cleaning that your body conducts to get rid of alcohol remnants. Detox is the body's reactionary mechanism to sudden alcohol deprivation, making it a challenging phase.
During this period, you may experience a wide array of withdrawal symptoms such as nausea, sweating, headache, and more. This is your body's emergency response to the removal of alcohol's depressant effect, which used to suppress the nervous system. Now the nervous system is on a 'high alert,' causing the unpleasant symptoms.
These symptoms usually start within 6 to 24 hours after your last drink and may last for up to a week. Factors such as the quantity of alcohol previously consumed, the duration of drinking habit, overall health status are some key elements that play a pivotal role in determining the intensity of these symptoms.
The Long-Term Effects: Sobriety Fatigue
Staying sober is hard work. It involves facing several hurdles over a long time, and sobriety fatigue is one of those. It refers to the persistent tiredness and lethargy that you might experience for weeks or even months after the initial detox phase.
There's more to it than the typical day-to-day fatigue. It's akin to an extreme form of exhaustion, both physically and mentally. Your body and mind are so used to relying on alcohol's stimulating effect that when deprived of alcohol, they need to relearn how to function without it. And this process consumes a significant amount of energy, causing fatigue.
Factors such as sleep disturbances, changes in diet, mental stress related to sobriety can contribute to this long-term effect. It's important to recognize and accept that this phase, just like the detox phase, is only temporary. The rewards of maintaining sobriety far outweigh the temporary discomforts and you are not alone in this journey.
Learn more about brain fog in episode 157:
Coping Strategies: How to Deal with Fatigue After Quitting Alcohol
Adapt crucial lifestyle changes to assist the body in its recovery process
Seek professional aid to manage any mounting psychological distress
Understand when to turn to medical interventions for your symptoms
Lifestyle Changes: Diet, Exercise, and Sleep
Residual toxins from alcohol can drain your body, leading to fatigue. Here's how a well-rounded lifestyle can help rejuvenate your system.
Essential dietary modifications can greatly assist in mending the physical damage inflicted by prolonged alcohol consumption. A wholesome diet rich in protein, vitamins, and minerals speeds up recovery, and cuts down on feelings of lethargy.
Now, let's shift our focus to staying physically active. Regular workouts not only boost energy levels, but also improve mood and sleep quality. Choose an exercise regime that sits well with your current fitness level. It could range from simple walks to high-intensity workouts.
Our next pit stop is restful sleep, a critical rejuvenation process that often goes unappreciated. Quality sleep replenishes your energy reserves, making it easier for your body to combat fatigue. Establish a regular sleep schedule and create a calm, relaxed environment to enhance your sleep quality.
Learn more about establishing a good routine here.
Listen to episode 175 to learn 5 ways to boost your energy in sobriety:
Professional Help: Therapy and Support Groups
At times, fatigue after quitting alcohol might be a byproduct of emotional distress rather than physical exertion. In such cases, seeking professional help can provide the required emotional support and coping mechanisms.
Therapy emerges as a strong contender here, providing strategies to handle your emotions effectively. Cognitive-behavioral therapy, in particular, focuses on modifying negative thought patterns, significantly reducing the psychological distress contributing to fatigue.
Support groups can offer a sense of community and understanding, which in turn can alleviate emotional exhaustion. Hearing experiences of those who’ve been in similar shoes can be tremendously reassuring.
Medical Interventions: When to Seek Help
While lifestyle changes and professional help often go a long way in combating fatigue, it's imperative to recognize when medical intervention becomes necessary.
If you're experiencing chronic fatigue or if your symptoms worsen over time, it's a clear signal to consult a medical professional. Also, fatigue might be a side effect of medication used during detoxification. In such scenarios, a discussion with your doctor might pave the way for medication adjustment.
Overcoming alcohol-induced fatigue often involves taking a comprehensive approach that aligns your body, mind, and medical care. It’s a journey that requires patience and perseverance, but with strategic planning, the road to recovery can become smoother.
Get support to quit drinking
If you’re struggling to stay sober, then it’s important to get more support. Many of us try to do it alone without success. Here are some options:
Alcoholics anonymous (AA)
Therapy
Online communities & virtual meetings
Smart Recovery
Recovery Dharma
Inpatient treatment
Outpatient treatment
Talking to your doctor about medication
Cite this article:
Gillian Tietz. Feeling Exhauster After Quitting Alcohol? Here’s Why and What You Can Do. Sober Powered. 2023
Please respect my intellectual property by citing me as your source.
Sources:
Jiang, L. Increased brain uptake and oxidation of acetate in heavy drinkers. JCI. 2013
Ghrayeb, A., Gottlieb, E. & Mor, I. Alcohol-derived acetate modulates brain function. Nat Metab 1, 1036–1037 (2019)
Pardo, M. et al. Acetate as an Active Metabolite of Ethanol: Studies of Locomotion, Loss of Righting Reflex, and Anxiety in Rodents. Behav. Neurosci. 2013.
