Why am I so Tired in Early Sobriety? (E33)
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One of the more unexpected experiences when someone quits drinking is exhaustion. Shouldn’t you be feeling good now that you’re not blasting your body with poison anymore?
How is alcohol processed in the body?
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. When you’re regularly exposing your brain to alcohol, it gets used to using alcohol (and acetate) as an energy source.
Here’s why you’re so tired when you stop drinking
The brain can become dependent on acetate as an energy source, making withdrawal even worse. Your brain has to relearn how to utilize glucose again, and this takes time. Acetate is converted into adenosine in the brain, which is a chemical that calms us and promotes sleep. When someone is trying to quit drinking they suddenly have a lack of acetate for energy and a lack of adenosine for sleep and relaxation. This can lead to exhaustion, anxiety and trouble sleeping; two things which can make someone go back to drinking.
How to cope with exhaustion after quitting drinking
If you’re struggling with exhaustion in early sobriety, then just know this will get better. You drank for years and over time your brain became reliant on alcohol, it’s not going to adjust back instantly as soon as you quit. Here’s what you can do in the meantime:
be kind to yourself and accept that you’re going to feel tired for a bit
reduce the number of commitments you have
ask your family members to help out with cleaning and cooking
watch some trashy reality TV shows and relax
practice good sleep hygiene by going to sleep at the same time each night and waking up at the same time each morning
go on a walk or do some other gentle exercise
get support from other sober people so you realize you are not alone
More information on early sobriety fatigue
E175: Tired after quitting drinking? Here’s how to boost your energy levels
Listen on: Apple Spotify Others Apps
E157: Brain fog and fatigue in early sobriety
Listen on: Apple Spotify Other Apps
More advice on dealing with exhaustion after quitting drinking
Cite this page
Tietz, G. Episode 33: Does Alcohol Really Energize Us? Sober Powered. 2021
Sources
Ghrayeb, A., Gottlieb, E. & Mor, I. Alcohol-derived acetate modulates brain function. Nat Metab 1, 1036–1037 (2019).
Jiang, L. et al. Increased Brain Uptake and Oxidation of Acetate in Heavy Drinkers. JCI. 2013
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.
