Quitting Alcohol: Why Am I So Tired?

Quitting alcohol can be challenging, and it's not uncommon to feel exhausted during the recovery process. This fatigue is known as sobriety fatigue and is considered a normal part of withdrawal. It occurs because your body is going through significant changes as it adjusts to functioning without alcohol, which can be a stressful and tiring process. The good news is that this exhaustion is not permanent, and with time, your energy levels will increase, and you'll start to feel better.

Sobriety fatigue is normal and can be overwhelming

Sobriety fatigue is a normal and expected part of the recovery process from alcohol addiction. It can manifest as a deep, overwhelming exhaustion that affects you physically, mentally, and emotionally. This fatigue is more than just sleeping a lot after quitting alcohol. It can be caused by the body's attempt to rebalance its chemistry and adjust to functioning without alcohol. The stress of making such a significant lifestyle change can also contribute to the fatigue.

When you quit drinking, your body has to work hard to find a new balance, which can leave you feeling drained. This is because alcohol affects almost every part of your body, from your brain to your digestive system. Your brain, in particular, needs time to start producing certain chemicals on its own again, such as GABA, serotonin, and glutamate. Additionally, alcohol abuse can cause changes to the brain's reward system, and when you stop drinking, your brain has to adjust to new ways of feeling pleasure and managing stress.

The duration of sobriety fatigue varies from person to person. For some, it might last a few weeks, while for others, it can extend to a few months. The length of time you've been drinking and the amount you used to drink can influence how long the fatigue lasts. It's important to understand that healing takes time, and an alcohol use disorder can significantly impact your physiology.

While sobriety fatigue is a common and normal part of recovery, it can be overwhelming. It is crucial to remember that it is not permanent, and there are ways to manage it. Staying active, maintaining social connections, and seeking ongoing care through inpatient or outpatient programs can help ease the struggles of exhaustion. Additionally, giving yourself time to rest and ensuring you get sufficient sleep are important parts of the recovery process.

If you or someone you know is experiencing sobriety fatigue, it is important to seek support and give yourself time to heal. It is a challenging but rewarding journey, and with time, the exhaustion will fade, and your energy and well-being will improve.

Alcohol withdrawal symptoms can be dangerous

Alcohol withdrawal symptoms can vary in severity and duration, and they can indeed be dangerous. Withdrawal symptoms typically begin within six to 24 hours of stopping or significantly reducing heavy, long-term alcohol use. Mild symptoms such as headache, mild anxiety, and insomnia may appear first. However, more severe symptoms can develop within 24 to 48 hours, including seizures and delirium tremens (DT). DT is a life-threatening form of severe withdrawal that can cause dangerous spikes in blood pressure and heart rate, hallucinations, and even seizures. If you suspect you are experiencing DT, seek immediate medical attention.

The duration and intensity of alcohol withdrawal symptoms are influenced by various factors, including the severity of alcohol use, age, and medical history. Heavy daily alcohol consumption and advanced age (over 65) are risk factors for more severe withdrawal. Additionally, individuals with coexisting physical or mental health conditions or a history of DT or alcohol withdrawal seizures are at an increased risk of severe withdrawal symptoms.

Sobriety fatigue, or extreme tiredness, is a common symptom of alcohol withdrawal. It can manifest as physical, mental, and emotional exhaustion, with individuals feeling drained even after adequate rest. This fatigue is a result of the body and mind adjusting to life without alcohol and the stress of making a significant lifestyle change. The body needs to rebalance its chemistry, and the brain needs time to resume producing essential chemicals like GABA, serotonin, and glutamate.

While sobriety fatigue is a normal part of recovery, it is important to be vigilant for other withdrawal symptoms that could indicate a more severe condition, such as DT. Prolonged withdrawal symptoms, such as insomnia and mood changes, can last for weeks or even months. Therefore, seeking professional support during the detox process is crucial to safely managing withdrawal symptoms and addressing the underlying causes of alcohol abuse.

Detoxification and treatment are advised

Feeling tired after quitting alcohol is a common symptom of withdrawal, known as sobriety fatigue. This fatigue is not just physical but also mental and emotional. It is caused by the body and mind adjusting to life without alcohol and the stress of making a major lifestyle change. The body has to rebalance its chemistry and the brain needs time to adjust to new ways of feeling pleasure and managing stress. This can be a tiring process and may cause constant tiredness, difficulty concentrating, and mood swings.

Following detox, inpatient treatment and therapies can help address the root causes of a drinking problem and provide ongoing care and support during recovery. Treatment programs can focus on the psychological aspects of addiction, relapse prevention, and learning how to maintain sobriety. This may include individual and group counselling, cognitive-behavioural therapy, and support groups. Treatment can also address any co-occurring mental health disorders that may be contributing to or affected by alcohol use.

In addition to professional treatment, there are several self-care strategies that can help manage sobriety fatigue. Staying active and finding healthy ways to fill the time previously devoted to alcohol use can improve strength and boost mood. Maintaining social connections and support from important people in one's life can also help prevent relapse and reinforce positive behaviours. It is also important to get enough rest and sleep, as the body is working hard to heal and recover.

Alcohol negatively impacts sleep

A typical sleep cycle consists of three non-rapid eye movement (NREM) stages and ends with rapid eye movement (REM). During sleep, the body cycles through these stages every 90 to 120 minutes, with NREM sleep dominating the first part of the night and REM increasing during the second half. Each stage is essential for sleep to feel refreshing and for vital processes like learning and memory consolidation. However, alcohol consumed before bedtime can disrupt this cycle, leading to more active REM sleep and vivid or stressful dreams, causing you to wake up frequently throughout the night.

Additionally, alcohol can suppress REM sleep, resulting in shorter sleep duration and poorer sleep quality. It can also worsen symptoms of sleep apnea, a sleep disorder that alcohol consumption is associated with. Those with alcohol use disorders may experience insomnia due to this disruption in their sleep cycles. As a result, they may develop a routine of using alcohol to induce sleepiness, creating an unhealthy reliance on it for sleep.

Furthermore, the amount of alcohol in your blood drops throughout the night, causing you to wake up as your body tries to follow this pattern. This can lead to fragmented sleep and frequent wakings, further reducing your sleep quality. The process of metabolizing alcohol can be slow, leaving alcohol in your system and impacting your sleep even if you drank several hours before bedtime.

Finally, the stress of quitting alcohol and the resulting changes in body chemistry can lead to fatigue as your body adjusts to functioning without alcohol. This is known as sobriety fatigue and can cause physical, mental, and emotional exhaustion. Understanding these impacts of alcohol on sleep can help explain why you may feel super tired after quitting alcohol, as your body is working hard to recover and restore healthy sleep patterns.

Recovery is a challenging but rewarding process

Quitting alcohol can be challenging, and it is perfectly normal to feel tired and experience fatigue during the recovery process. This is known as sobriety fatigue and is a common side effect of alcohol withdrawal. It is important to remember that recovery is a process, and it takes time for your body and mind to heal and recover.

Sobriety fatigue is a state of extreme tiredness that can occur when someone stops drinking alcohol. It is more than just feeling sleepy; it can manifest as physical, mental, and emotional exhaustion. This fatigue is a sign that your body is working hard to recover and adjust to life without alcohol. It is crucial to be patient with yourself during this time and to remember that the exhaustion will gradually fade as your body heals.

Causes of sobriety fatigue

There are several underlying causes of sobriety fatigue:

• Body chemistry changes: When you drink regularly, your body becomes dependent on alcohol, and when you stop, your body has to rebalance its chemistry, which can be tiring.
• Stress of lifestyle change: Quitting alcohol is a major lifestyle change that can be stressful and tiring as your body and mind adjust to this new reality.
• Brain chemistry: Alcohol affects the brain's reward system, and when you stop drinking, your brain needs time to adjust to new ways of feeling pleasure and managing stress.
• Circadian rhythm disruption: Alcohol disrupts your normal sleep patterns, and it takes time for your body to get back to its regular sleep schedule.
• Psychological factors: There can be psychological consequences of drinking, such as damaged relationships, broken trust, and financial problems, which can contribute to stress, worry, and guilt during recovery.

Managing sobriety fatigue

• Seek professional help: Consider seeking treatment before quitting alcohol, especially if you are a long-term or heavy drinker. A medically supervised detox is the crucial first step towards successfully quitting. Inpatient programs can help address the root causes of a drinking problem and provide ongoing care during recovery.
• Stay active: Find healthy and enjoyable activities to fill the time you previously spent drinking. Staying active can improve your strength and boost your mood, helping to ease exhaustion.
• Stay connected: Maintain connections with important people in your life. Their support and enthusiasm can reinforce positive behaviors and help prevent relapse.
• Rest and hydration: Make sure to get enough rest and appropriate sleep. Drinking plenty of water can also help flush alcohol from your body and improve hydration, reducing fatigue and enhancing cognitive function.
• Nutrition: A nutritional plan may help keep your energy levels up and your symptoms under control.

Remember, recovery is a challenging but rewarding journey. It is essential to be patient and kind to yourself during this process. With time and perseverance, the exhaustion will fade, and you will start to feel stronger and healthier.

Frequently asked questions