Fighting Through The Morning After Drinking
Waking up with a screaming hangover is its own special kind of torture. As you peel your head off the pillow, the pounding headache, rolling waves of nausea, and full body weakness makes you swear off drinking forever (or at least until next weekend).
Hangovers can also cause anxiety, irritability, dizziness, increased sensitivity to light and sound, and decreased hand-eye coordination. Making it through work or classes with a hangover can feel nearly impossible.
While theres no definitive cure for a hangover, there are scientifically proven ways to help relieve symptoms so you can tackle your day with a bit less misery.
What Causes Hangovers?
Hangovers are caused by a combination of dehydration, inflammation triggered by toxins and congeners, dropping blood sugar levels, vitamin and mineral depletion, and stomach irritation from alcohol.
Congeners are organic compounds that impact flavor and color in alcoholic drinks. Dark liquors like bourbon, red wine, and tequila are packed with congeners that can worsen hangovers compared to clear liquors like gin or vodka.
Tips to Soothe and Shorten a Hangover
Use this 12 point battle plan to crush hangover symptoms and get on with your day:
1. Rehydrate Intensely
Dehydration from alcohol is a huge hangover contributor. Help counteract it by drinking water consistently the morning after drinking. Drink 16 oz every hour to flood your system with hydration.
You can also use rehydration formulations containing electrolytes and vitamins to replenish what alcohol depletes. Sports drinks and coconut water are also great options.
2. Choose Hangover-Friendly Foods
Certain foods can calm an angry stomach and provide energy when alcohol has sapped it all. The BRAT diet is perfect for hangovers: bananas, rice, applesauce and toast.
Foods high in potassium like yogurt, leafy greens, potatoes with the skin and avocado help replenish electrolytes. Eggs, oatmeal and bone broth also offer soothing nutrition.
3. Take Anti-Inflammatory Herbs
Ginger, butterbur, feverfew and willow bark are herbs that reduce inflammatory responses caused by alcohol toxins. This calms headache pain, nausea, dizziness and fatigue.
Drink them as tea, take capsules or use ginger essential oil topically on pulse points. Turmeric supplements also fight inflammation.
4. Try Electrolyte Supplements
Electrolyte supplements like sports formulas and biotic extracts help restore sodium, potassium, calcium and magnesium levels depleted by alcohol.
This reduces fatigue, brain fog, heart palpitations, muscle weakness, headaches and nausea. Its best to take electrolyte supplements just before bed after drinking.
5. Take Digestive Aids
Alcohol irritates the digestive tract causing stomach pain, heartburn, loss of appetite and diarrhea for some folks. Digestive supplements can help treat GI issues.
Papaya enzymes, omegas, zinc carnosine and DGL licorice improve digestion and decrease stomach inflammation. Ginger and peppermint also soothe the stomach.
6. Ease Pain With Natural Analgesics
Head and body aches are common with hangovers due to dehydration, vitamin depletion and inflammation. All-natural pain relievers can take the edge off.
White willow bark, cherries, turmeric, omega 3s, and feverfew relieve pain similar to NSAIDs without harsh side effects. Cannabis and CBD oil may help too.
7. Drink Detoxifying Teas
Certain herbs in tea increase urine output to flush the kidneys and liver. They also contain antioxidants that destroy damaging free radicals formed by alcohol metabolites.
Dandelion, milk thistle, nettle and chamomile tea help cleanse organs and ease gut inflammation and nausea.
8. Load Up On Antioxidants
Alcohol metabolism produces toxic oxidative stress in the body. Pumping your system full of antioxidants helps counteract this damage.
Berries, dark chocolate, green tea, garlic, vitamins C and E, selenium, lutein and lycopene mop up damaging compounds that worsen hangover misery.
9. Activate Your Vagus Nerve
Gagging, hiccups, vomiting and losing your appetite can be part of a hangover thanks to vegas nerve dysfunction. Activating it can relieve these issues.
Humming, singing loudly, gagging motions, splashing cold water on your face, massaging your carotid artery and taking deep breaths can stimulate the vagus nerve and ease symptoms.
10. Get Moving Gently
A little bit of movement boosts circulation, prompts toxin release from the lymph system, and stimulates feel-good endorphins. Go for a short, gentle walk, do restorative yoga or stretch.
This helps clear bloating, nausea, mood issues and fatigue. Vigorous workouts can make you feel worse when hungover so keep it light.
11. Take Vitamins
Alcohol metabolism uses up essential nutrients like vitamin A, thiamine, folate, magnesium, potassium, zinc and vitamin C. Restoring these minimizes misery.
Multivitamins, B complexes with thiamine and individual supplements help replenish what alcohol drainage. Take them just before bed and when you wake up.
12. Strategize Relief Before Drinking
You can also pre-game your hangover relief before you even start tippling. Take vitamins, electrolytes, milk thistle and eat well before going out.
Space out drinks with water to pace yourself. Before bed, drink fluids, take more vitamins and electrolytes, and eat potassium-rich foods. Plan a light next-day schedule.
Frequently Asked Questions
What drink causes the worst hangovers?
Dark liquors like bourbon, whiskey, brandy, red wine and tequila typically cause worse hangovers than clear liquors due to higher levels of toxic congeners.
What should I eat after a night of drinking?
The best foods to eat when hungover include bananas, avocados, eggs, yogurt, oatmeal, potatoes, rice, bone broth, tomatoes, leafy greens and other fruits and vegetables to replenish fluids, electrolytes and vitamins.
How can I sleep better after drinking alcohol?
To improve sleep after drinking, take electrolytes, drink fluids and eat potassium-rich foods before bed, make sure your bedroom is cool and dark, take melatonin and magnesium supplements, and use lavender essential oils.
Is a cold shower good for hangovers?
Yes, short cold showers can help relieve hangover symptoms. The cold water helps stimulate blood flow, reduces inflammation, prompts endorphin release, and constricts blood vessels in the head to ease headaches.
How long do alcohol hangovers last?
Hangover symptoms usually start around 5 to 6 hours after your last drink. Symptoms peak around 24 hours later and can last up to 48 hours. Factors like age, genetics, and alcohol consumption impact hangover duration.
FAQs
What drink causes the worst hangovers?
Dark liquors like bourbon, whiskey, brandy, red wine and tequila typically cause worse hangovers than clear liquors due to higher levels of toxic congeners.
What should I eat after a night of drinking?
The best foods to eat when hungover include bananas, avocados, eggs, yogurt, oatmeal, potatoes, rice, bone broth, tomatoes, leafy greens and other fruits and vegetables to replenish fluids, electrolytes and vitamins.
How can I sleep better after drinking alcohol?
To improve sleep after drinking, take electrolytes, drink fluids and eat potassium-rich foods before bed, make sure your bedroom is cool and dark, take melatonin and magnesium supplements, and use lavender essential oils.
Is a cold shower good for hangovers?
Yes, short cold showers can help relieve hangover symptoms. The cold water helps stimulate blood flow, reduces inflammation, prompts endorphin release, and constricts blood vessels in the head to ease headaches.
How long do alcohol hangovers last?
Hangover symptoms usually start around 5 to 6 hours after your last drink. Symptoms peak around 24 hours later and can last up to 48 hours. Factors like age, genetics, and alcohol consumption impact hangover duration.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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