What is sobriety fatigue when quitting alcohol?

Quitting alcohol is the first fundamental step toward a healthier life for those dependent on the substance, but it can come with challenges like sobriety fatigue.

This page explains what sobriety fatigue is, answers, “Does alcohol withdrawal make you tired?”, why sobriety fatigue happens, and how to manage fatigue after quitting drinking. You will also learn how to get effective, science-based treatment for alcohol addiction.

Understanding Sobriety Fatigue

When you quit drinking, your body and mind have to adjust to life without alcohol. This adjustment can cause alcohol withdrawal fatigue, making you feel drained and exhausted. Sobriety fatigue is a normal part of recovery from alcohol addiction, and it may last well beyond the detox stage of recovery. Understanding what to expect can streamline the process and minimize unexpected surprises.

What is Sobriety Fatigue?

Sobriety fatigue is a state of extreme tiredness that often occurs when someone stops drinking alcohol. This fatigue is more than just sleeping a lot after quitting alcohol – it can be a deep, overwhelming exhaustion that affects both your body and mind. As your body works to recover from the damage caused by alcohol, you might feel more tired after quitting drinking. This is a natural response as your system adjusts to the absence of a substance to which it has become used over time.

Definition and Overview

Sobriety fatigue is the deep tiredness that happens when you stop drinking alcohol. It’s more than just feeling sleepy – this fatigue can make you feel worn out physically, mentally, and emotionally. When you’ve been drinking regularly, your body gets used to the continuous presence of alcohol. Once you quit, your body has to work hard to find a new balance, which can leave you feeling drained. Sobriety fatigue is a common experience for many people in early recovery, but it’s also a sign that your body is beginning the recovery process effectively.

Signs and Symptoms

Sobriety fatigue can manifest in a variety of ways. Here are some common signs and symptoms you might experience:

• Constant tiredness: You may feel exhausted all the time, even after getting plenty of rest.
• Difficulty concentrating: It can be hard to focus, and your mind might feel cloudy or foggy.
• Mood swings: You might find yourself feeling more irritable, sad, or anxious than normal.
• Physical discomfort: Common physical symptoms include headaches, muscle aches, and a general sense of weakness.
• Lack of motivation: Tasks that used to be easy might feel overwhelming or too difficult to start.
• Restlessness: Even though you’re tired, you might have trouble sitting still or feeling settled.
• Sleep issues: Despite feeling tired, you could experience insomnia or wake up frequently during the night.

These signs and symptoms are your body’s way of adjusting to life without alcohol. While they can be demanding, they are also part of the recovery process and will soon subside.

How Long Does Sobriety Fatigue Last?

The duration of sobriety fatigue varies from person to person. For some, it might last just a few weeks, while for others, it can stretch on for a couple of months. How long you’ve been drinking and how much you used to drink can affect how long the fatigue lasts. Normally, as your body heals and gets used to functioning without alcohol, the tiredness will gradually fade away.

Why Does Sobriety Fatigue Happen?

Sobriety fatigue happens because your body is going through a lot of changes when you quit drinking. Alcohol affects almost every part of your body, from your brain to your digestive system. When you stop drinking, your body has to readjust and find a new balance without alcohol. This process can be tiring because your body is working hard to heal and recover. Additionally, your brain needs time to start producing certain chemicals on its own again – GABA, serotonin, and glutamate. This can leave you feeling worn out.

Underlying Causes

There are several underlying causes that may contribute to the deep tiredness many people experience after quitting alcohol:

• Body chemistry changes often lead to fatigue in recovery: Your body becomes dependent on alcohol to function properly when you drink regularly. Once you stop, your body has to re-balance its chemistry, which can be a tiring process as it adjusts to functioning without alcohol.
• The stress of making a major lifestyle change can leave people fatigued: Quitting alcohol is a significant change that affects both the body and mind. Your body is working hard to cope with this new sober reality, leading to increased fatigue as it deals with the stress of adjusting.
• Alcohol abuse causes changes to the brain: 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. This rewiring process can drain your energy as your brain works hard to re-establish balance.

Factors Contributing to Fatigue

Several factors can worsen the fatigue you experience after quitting alcohol, making recovery even more challenging:

• Sleep disruptions: Insomnia or restless sleep is common after quitting alcohol, leading to feelings of exhaustion during the day. Even when you do sleep, it may not be deep or restful, further contributing to fatigue.
• Nutritional deficiencies: Alcohol often leads to poor nutrition, and your body might be lacking essential vitamins and minerals. Without proper nutrition, your body struggles to regain energy, making fatigue worse.
• Emotional stress: Early recovery can bring anxiety, worry, and emotional ups and downs. This mental stress takes a toll on your energy levels, leaving you feeling more fatigued.
• Dehydration: Alcohol dehydrates your body, and it can take time to rehydrate properly. Dehydration can lead to feelings of tiredness and weakness.

Understanding these underlying causes and contributing factors can help you better manage sobriety fatigue and stay focused on your recovery journey.

Impact of Sobriety Fatigue

Sobriety fatigue can have a major impact on both your personal well-being and your recovery process. Understanding how it affects you can help you find ways to manage it better and stay on track with your recovery.

On Personal Well-being

Sobriety fatigue can make daily life feel much harder. When you’re always tired, it’s difficult to find the energy for even simple tasks like getting out of bed or taking care of yourself. You might feel more stressed or anxious because you’re not able to do as much as you’d like. This constant tiredness can also affect your mood, making you feel more irritable, sad, or even hopeless at times. All of this can take a toll on your overall well-being, making it highly beneficial to find ways to cope with the fatigue.

On Recovery Process

Sobriety fatigue can also impact your recovery process. When you’re feeling exhausted, it can be hard to stay motivated and focused on your recovery goals. You might find it more difficult to attend support meetings, follow through with treatment plans, or practice the healthy habits you’re trying to build. The fatigue can also make cravings for alcohol stronger, as your body may long for the quick relief it used to get from drinking. That said, identifying these challenges is the first step in overcoming them and staying committed to your journey of recovery.

Tips to Manage Sobriety Fatigue

Dealing with sobriety fatigue can be difficult, but there are ways to manage it and help your body and mind recover. Here are some tips to get you started.

Self-Care Practices

Taking good care of yourself is central to managing sobriety fatigue. Here are a few self-care practices that can make a big difference:

• Set a routine: Try to stick to a regular daily schedule. Going to bed and waking up at the same time every day helps your body adjust and get better sleep.
• Stay hydrated: Drink plenty of water throughout the day to keep your body well-hydrated. This helps combat fatigue and keeps your energy levels up.
• Take breaks: Don’t push yourself too hard. Listen to your body and take short breaks when you need them, whether it’s to rest, meditate, or practice deep breathing.

Importance of regular sleep and healthy nutrition

Get enough sleep and eat well to start fighting back against sobriety fatigue.

• Regular sleep: Aim for 7 to 9 hours of sleep each night. Create a relaxing bedtime routine by dimming lights, avoiding screens, and winding down with calming activities like reading or listening to soft music.
• Healthy nutrition: Your body needs good fuel to recover. Focus on eating balanced meals with plenty of fruits, vegetables, lean proteins, and whole grains. Avoid sugary snacks and processed foods that can drain your energy.

Incorporating exercise and relaxation techniques

Exercise and relaxation are powerful tools for managing sobriety fatigue. Here’s how to use them effectively:

• Exercise: Gentle activities like walking, yoga, or stretching can boost your energy and mood. Start with short sessions and gradually increase as you feel stronger. Exercise helps improve sleep and reduces stress, making it easier to manage fatigue.
• Relaxation techniques: Practice deep breathing, meditation, or mindfulness exercises to calm your mind and body. These techniques help reduce anxiety and improve your focus, which can be especially helpful when you’re feeling tired.

Taking small steps to care for yourself can make a big difference in how you feel as you work through sobriety fatigue. Be patient with yourself and give your body the time it needs to heal – long-term recovery from alcohol is possible with the right targeted treatments.

Mental Health Support

When you stop drinking, it’s not just your body that needs to heal – your mind does, too. Sobriety can bring a lot of emotions to the surface, including stress, anxiety, and even depression. These feelings can make you feel more tired and worn out, which is why getting mental health support is essential.

When you’re dealing with sobriety fatigue, it’s easy to overlook your mental health. You might think that because you’re no longer drinking, everything should get better on its own. But quitting alcohol is just the first step. Your mind has to adjust to life without alcohol, and this can be challenging. Here’s why mental health matters:

• Emotional balance: Alcohol often numbs feelings, so when you stop drinking, those feelings can come rushing back. Without the right support, you might feel overwhelmed, anxious, or depressed.
• Stress management: Recovery can be stressful, and stress can worsen fatigue. Learning how to manage stress in healthy ways is key to overcoming sobriety fatigue.
• Building resilience: Mental health support helps you build resilience, which is your ability to bounce back from tough situations. This resilience will help you stay strong during your recovery journey.

There are many ways to get the mental health support you need during recovery. Here are some options:

• Therapy: Talking to a therapist can be incredibly helpful. Therapists can help you work through difficult emotions, develop coping strategies, and build confidence in your ability to stay sober. CBT (cognitive behavioral therapy) is proven effective in helping people alter negative thought patterns that can contribute to fatigue and stress.
• Support groups: Joining a support group gives you a chance to connect with others going through similar experiences. Hearing their stories and sharing your own can provide comfort and reduce feelings of isolation.
• Mindfulness and meditation: Mindfulness practices, like meditation, can help calm your mind and reduce anxiety. These practices teach you to focus on the present moment, which can help you manage stress and prevent your mind from becoming overwhelmed.

Building a Support Network

Building a strong support network doesn’t happen overnight, but it’s worth the effort. Here are some steps to get started:

• Reach out to friends and family: Let the people close to you know that you’re working on your recovery. Share your goals and explain how they can support you. Whether it’s through regular check-ins, attending support group meetings with you, or simply being there to listen, their involvement can be invaluable.
• Join support groups: Developing a connection with others on similar journeys can be extremely beneficial. Support groups offer a safe environment in which you can share your experiences, ask for advice, and offer support to others. Whether in person or online, these groups can become a core component of your support network.
• Find a sponsor or mentor: If you’re involved in a 12-step program or similar recovery plan, finding a sponsor or mentor can be a great help. This person is usually someone who has been sober for a while and can offer guidance, support, and advice based on their own experiences.
• Engage in community activities: Being part of a community can help you feel connected and supported. Look for local activities or groups that interest you, such as volunteering, sports teams, or hobby clubs. These activities not only provide support but also help you build new, healthy routines.

After building your support network, you also need to maintain it. Here’s how:

• Stay connected: Regularly reach out to the people in your support network, even when things are going well. This helps keep relationships strong and makes it easier to ask for help when you need it.
• Be open and honest: Share your thoughts and feelings with your support network. Being open and honest about what you’re going through allows others to understand your needs and provide the right kind of support.
• Give back: Support networks are a two-way street. Just as others are there for you, be there for them as well. Offering support and encouragement to others can strengthen your relationships and help you stay focused on your own recovery.

Remember: you don’t have to go through this alone – there are people who want to help you succeed and many resources available to help you get sober and stay sober.

Sobriety Fatigue from Alcohol Addiction | FAQs

Does quitting alcohol make you tired?

Yes, quitting alcohol can make you feel very tired. This is called sobriety fatigue and happens as your body adjusts to life without alcohol.

What are the more serious alcohol withdrawal symptoms?

Serious alcohol withdrawal symptoms can include seizures, hallucinations, and a racing heart. Get medical help if someone is experiencing these symptoms.

How long does post-alcohol fatigue last

Post-alcohol fatigue can last anywhere from a few weeks to a couple of months. The length depends on how much and how long you were drinking.

Is sleeping a lot after quitting alcohol normal?

Yes, sleeping a lot after quitting alcohol is normal. Your body needs extra rest to heal and recover from the effects of alcohol.

Get Help Staying Sober From Addiction Experts at Renaissance Recovery

If you or someone you care about has been abusing alcohol and needs help getting back on track, reach out to Renaissance Recovery. We have luxury rehabs in California and Florida where we treat all types of addictions, including alcohol addictions.

For those who need help with alcohol withdrawal, we can provide referrals to detox centers near you. After detoxing from alcohol under medical supervision, you can continue with outpatient treatment at Renaissance. We also offer more intensive outpatient programs for anyone who needs structure and support in recovery.

All alcohol addictions are different, so all our treatment programs offer a personalized combination of therapies, such as:

• Counseling
• Talk therapies (CBT and DBT)
• MAT (medication-assisted treatment)
• Group therapy
• Family therapy
• Holistic therapies
• Aftercare

Get effective treatment for staying sober by calling Renaissance at 866.330.9449.