Buzz
Sometimes it can be difficult to get a good night's sleep after drinking too much, but there are simple steps you can take to increase your chances of waking up feeling refreshed and energized. Eating a balanced meal before drinking can help your body process the alcohol, and remember to hydrate with water after each drink. When you get home, prepare your bedroom by making it dark and quiet for uninterrupted rest. Most importantly, don’t forget to sleep on your side to avoid the risk of vomiting during the night.
Steps
Getting ready for bed
Take ibuprofen when you get home to prevent a headache. Take the smallest recommended dose with a large glass of water. This preventive measure will help reduce your chances of waking up with a pounding headache.
- No painkiller can save you from a hangover headache if you drink to the point of being completely out of it. The best solution is not to overdo it from the start.
- Do not take ibuprofen with alcohol if you have any allergies or have had a bad reaction to the medication under normal circumstances.
Warning: Avoid pain relievers containing acetaminophen, such as Tylenol. This medication can be harmful to the liver when taken with alcohol.
Snack on something light to help speed up the absorption of alcohol. Have something sweet, like a piece of fruit, a granola bar, or a few peanut butter crackers. A quick snack before bed can be a lifesaver, especially if you didn't eat much before drinking.
- Apples, bananas, and other convenient fruits make a great bedtime snack, helping stabilize your blood sugar without overloading your stomach.
- Avoid overly sugary, greasy, or processed foods, as they may dehydrate you or cause stomach discomfort when trying to sleep.
Drink a few glasses of water to ensure your body stays hydrated. After you've got some nutrients and painkillers in your system, fill a 240 ml–350 ml glass with water and drink it all. Be sure to finish the whole glass and keep drinking more if needed to quench your thirst after the party.
- Chances are you'll need to use the bathroom once or more after the fun ends and you get home. A little water will replenish essential fluids and prevent dehydration.
Leave a water bottle on your bedside table just in case you get thirsty. This way, you'll have water available when you wake up feeling parched. Don’t forget, staying hydrated is one of the most important factors in recovering from a night of drinking. This applies even before bed since you might not drink again until morning.
- Consider using a sports bottle to avoid spilling if you're prone to knocking over a glass of water in the night.
Use the bathroom before heading to bed. Make sure to go one last time before lying down, even if you don't feel the urge. It's likely you'll need to go again soon, so it’s best to minimize the number of trips you’ll have to make during the night.
- It’s best to sleep near a bathroom. You'll probably need to pee at least once in the middle of the night.
- There’s no shame in a midnight mishap. It’s not that you’re still a child, but your body can struggle to control your bladder while intoxicated.
Have a peaceful sleep
Set the temperature indoors between 16-20°C. A large intake of alcohol increases blood circulation, making you feel warm and uncomfortable quickly. By lowering the room temperature a few degrees, you can help keep your body cool and comfortable as your body temperature rises.
- Trying to sleep in heat is already hard, and when you've been drinking, it’s even more challenging.
- Keep an extra blanket on the bed to avoid getting too cold once your body temperature drops back to normal.
Pull the curtains to make the room as dark as possible. The darker your bedroom, the easier it will be for you to fall asleep. You become more sensitive to light after drinking, and even a soft beam of sunlight can feel like a glaring spotlight if it happens to shine directly on your face. If your room lacks curtains, close the blinds to minimize light from outside.
- If light is still an issue, an eye mask can completely solve the problem.
- Make sure the curtains are closed or have an eye mask ready on the bed before stepping out. You might forget this when you’re exhausted and disoriented.
Silence your phone and other devices. Set your phone to silent, turn off the TV, and put away any other devices that might make noise while you're trying to sleep. Similar to light, sounds are often amplified when you’re drunk. A small beep, chip, or buzz can easily wake you up when you're drifting off.
- Double-check to make sure all electronic devices that could disturb your sleep are muted or turned off before heading to bed. You don’t want to be woken up when you’re finally asleep.
- Be careful not to accidentally turn off alarms on other devices unless you don’t have work or school the next day (then you can enjoy a little extra sleep).
Ask someone to stay with you. Having someone nearby after you've had too much to drink is a good idea. “Sleep well” is common advice, but it can be dangerous to pass out after drinking excessive alcohol.
- If a friend is still sober, ask if they could stay at your place or let you stay at theirs for the night.
Advice: Ensure that someone nearby is aware of how to call emergency services if you become unconscious (not just entering normal sleep phases), begin vomiting uncontrollably, have a seizure, or exhibit any other concerning symptoms.
Lie on your side to prevent unexpected vomiting. This is the safest way to sleep when you still feel dizzy. While lying on a bed or couch, place a pillow behind your back to stop yourself from rolling over and ending up on your back. Now, you can attempt to sleep peacefully until morning.
- Sleeping on your back or stomach increases the risk of choking if you happen to vomit during sleep. If that happens, it’s not just unpleasant; it could also be extremely dangerous.
Prepare ahead for a better sleep
Make sure to get good rest the nights before drinking alcohol. If you plan to go out drinking or have a wild weekend party lined up, try to get at least 7-8 hours of sleep each night leading up to it. This will help prevent a restless night from disrupting your regular sleep routine.
- If you’re already sleep-deprived before drinking, you’ll face even greater difficulties sleeping after having a few drinks.
- So, the advice is to avoid putting yourself in a position where you sacrifice sleep more than once a week.
Have a balanced meal to avoid an empty stomach. Choose foods that are high in protein, carbohydrates, and fats, such as meats and other nutritious foods. Eating something before drinking will help you avoid reaching your limit too quickly and assist your body in processing alcohol more efficiently.
- A small handful of crackers at the bar won't do much, but a rich cheese sandwich or a chicken wrap can reduce the damage done to your body after a night of heavy drinking.
- If you don’t have time to sit down for a proper meal, opt for a nutritious snack like nuts, cheese, or fruits to stabilize your blood sugar levels.
Don't forget to stay hydrated to maintain proper body function. For every cocktail or alcoholic drink, try to consume at least 240 ml of water to maintain a balance in your fluid intake. Alcohol acts as a diuretic, meaning the more you drink, the more you will need to pee. Constantly replenishing your body's water reserves will help prevent dehydration.
- Bring along a water bottle so you don’t have to constantly ask the bartender for more.
- Dehydration is the main cause of that nagging, uncomfortable headache you often experience the next day.
Tip: Water is the best option for hydration, unlike sugary drinks like soda or fruit juices, which require water for proper digestion.
Avoid caffeinated beverages. Opt for cocktails without coca cola, coffee, or energy drinks. It’s simple – caffeine is a stimulant, and it’s one of the worst things you can ingest if you plan to get some sleep soon after. While vodka and Red Bull might mix well together, caffeine and sleep certainly don’t.
- Some of the most caffeinated drinks to avoid include rum and coke, Long Island iced tea, SoCo 7s, Irish coffees, car bombs, and Four Loko.
- If you must add soda to your drink, go for a 7 and 7, as it only contains caffeine-free lemon soda.
Tip
- If you’re heading out for drinks, make sure you have a safe way to get home. Consider using a Grab taxi or Grabbike.
- Taking a multivitamin or supplements like thiamine (vitamin B1), folic acid, and magnesium after a night of heavy drinking can help alleviate the discomfort left by alcohol.
- The best way to ensure alcohol doesn't ruin your sleep is, of course, to drink in moderation.
Warning
- Avoid sleeping in dangerous or prohibited places. Seriously, no one can get a good night's sleep in a jail cell.
- Never resort to sleeping pills to fall asleep faster while intoxicated. When combined with alcohol, a sedative, it can significantly disrupt your breathing and normal sleep cycle.
