Recovering from alcohol addiction is a process not an event. One of the most common elements of this process is sobriety fatigue. That’s the feeling of tiredness and exhaustion which follows quitting to use alcohol. Read on to learn more about this fatigue, what causes it and how to cope.
The Alcohol Addiction Recovery Process
The recovery process is different for each person. Alcohol withdrawal involves the physical and mental effects of stopping prolonged and heavy use of alcohol. When you stop drinking your body requires time to adjust without it. This is called withdrawal.
In general withdrawal symptoms occur within 8 hours of having the last drink. Symptoms peak within 24-72 hours but may last for weeks, depending on a variety of factors. Their severity can be from mild to severe.
Common symptoms include:
| Physical Symptoms | Psychological Symptoms |
| Fatigue | Anxiety |
| Insomnia | Depression |
| Enlarged pupils | Irritability |
| Headache | Moodiness |
| Nausea and vomiting | Foggy thinking |
| Rapid heartbeat | Shakiness |
| Sweating | Nightmares |
| Tremor | Difficulty thinking clearly |
| Fevor | Feeling jumpy or nervous |
Does Quitting Alcohol Make You Tired?
Alcohol is a central nervous system depressant. It slows your heart rate, respiratory rate and brain rate and may lower blood pressure. For some who drink alcohol, this gives rise to a relaxed, sleepy feeling. For those who abuse alcohol, the body and brain become accustomed to its effects. On stopping to drink alcohol, your body starts to experience withdrawal symptoms. Fatigue is one of the most common.
What is Sobriety Fatigue?
Sobriety fatigue is a feeling of extreme exhaustion after stopping to drink alcohol. Many people who quit drinking experience insomnia with difficulty sleeping and a persistent feeling of lethargy. Alcohol use is also associated with sleep apnea which puts stress on the heart and on the brain. In addition to the physical fatigue, there are also cognitive effects on problem solving as well as with emotional regulation.
Symptoms of sobriety fatigue include:
- Lethargy: Feeling drained and tired constantly
- Interrupted sleep: Circadian rhythm is disturbed leading to insomnia
- Diminished cognition: Difficulties with concentration, problem solving and memory
- Emotional instability: Mood swings and emotional dysregulation
- Decreased stamina: Weakness and difficulty doing normal daily functions
- Irritability: Short temper
- Impacted decision making: Causes problems with making good choices
- Withdrawal socially: Isolation from others due to the fatigue and emotional instability
- Cravings: Constant desire to use alcohol
- Heightened stress: Under the negative impact of fatigue and emotional instability
What Causes Sobriety Fatigue?
Following withdrawal from alcohol abuse, the body is adjusting its functioning back towards normal while your brain is restoring its chemical imbalances. The fatigue of withdrawal is due to the change alcohol brings to the circadian rhythm of the body’s internal clock and its REM sleep cycles. In addition, the diuretic effect of alcohol leads to dehydration which can affect blood pressure and circulation, potentially contributing to sleep disturbance.
The extended periods of wakefulness and ongoing irregular sleep patterns in a lifestyle of addiction also create sobriety fatigue. A result of this is daytime sleepiness which affects about 15% of heavy drinkers. They may take cat naps throughout the day or frequently complain of being tired.
How to Cope With Sobriety Fatigue
Coping with sobriety fatigue requires a multi-pronged approach.
Lifestyle Changes
- Physical activity: Walking, light jogging, yoga or other exercise helps to increase energy levels and restore mental health with greater well-being.
- Bedtime routine: Creating a calm, peaceful environment is key. Avoid using electronic devices for an hour or two before bedtime. Stick to a regular sleep schedule. Avoid stressful situations.
- Nutritious diet: Eat a balanced diet. Avoid skipping meals.
Self-Care
- Acts of self-love: Be kind to yourself. Do small things you enjoy.
- Hydrate: Due to the dehydration that comes with alcohol abuse, drink plenty of water to assist brain functioning.
- Breathwork: Do simple breathing exercises to help create a calm feeling.
- Mindfulness meditation: Allow yourself time to meditate to restore a sense of peace and calm.
- Group sessions: Participating in support groups can help with cravings and a sense of isolation.
- Therapy: Engaging in therapy work with addictions recovery professionals can help develop insight and manage daily goals of sobriety.
How to Properly Overcome Alcohol Addiction
Overcoming addiction is a multifaceted process involving the following elements:
- Medically-Assisted Detox: Detoxification is best done under medical supervision in a licensed detox facility. Healthcare professionals can monitor your progress and administer medications to ease withdrawal symptoms.
- Behavioral Treatments: Various forms of therapy and counseling can best help guide you through withdrawal and into maintaining sobriety. These include individual psychotherapy, Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), among others. This may be done privately but is often best done in a residential treatment center or Intensive Outpatient Program (IOP)..
- Medications: Three medications are currently approved in the US to help people stop or reduce drinking. They are prescribed by a doctor or other approved healthcare practitioner.
- Support Groups: AA, SMART and other support groups offer peer support for people cutting back or quitting their drinking.This is often combined with therapy to gain the best range of support.
Help Is Available
If you or someone you know is showing signs of addiction or mental health issues, reach out for help. Compassionate licensed addiction specialists are available at The Encino Recovery & Detox Center. Remember, taking the first step towards recovery is a sign of strength. With the right support and treatment, overcoming addiction is possible, paving the way to a healthier, more fulfilling life.
