Dealing With Fatigue in Your Early Days of Sobriety
If you’re in recovery, you could feel tired with bouts of exhaustion. You’re tired, with little energy, and your fitful sleeping isn’t making it any better.
So, why does quitting alcohol or drugs make you feel so tired? And, how long can sobriety fatigue last?
It’s normal to experience sobriety fatigue up to a year after recovery, but it varies. Things like your diet, sleep habits, and routine also influence it, so the good news is that this tiredness can be managed using many of the coping skills you’re probably already using in recovery.
If your fatigue is overwhelming or doesn’t let up, though, it might be helpful to talk to your doctor.
Many people struggling with this find themselves wondering how long it will last and what they can do to relieve these symptoms. Purpose Healing is here to help, from answering your questions to providing a safe space if you find yourself struggling with thoughts of relapse.
What is the Nature of Sobriety Fatigue?
It’s normal to experience an overwhelming sense of tiredness after quitting drug and alcohol abuse. It can be physically, emotionally, and mentally exhausting. This makes it harder to stick to your sobriety plan.
You might not feel as motivated before, and sobriety fatigue can make you feel very “blah.” Know that these negative feelings don’t have to do with your recovery. You will heal, and sobriety fatigue will go away with time.
What Causes Alcohol Withdrawal Fatigue?
Staying motivated starts with understanding that sobriety fatigue is a normal part of the recovery process. You’re not going to feel like this forever, especially if you stay focused on your goals.
Withdrawal fatigue is usually caused by neurotransmitters like dopamine and GABA being unregulated. Your brain learns to use alcohol or drugs as a source of dopamine, so natural sources just don’t have the same effect.
Your body and brain need some time to begin making these mood-boosting hormones, and it’s typical to feel fatigue alongside a foggy brain and thinking in the interim.
Withdrawal symptoms can also affect how you feel. Having a hard time with sleep, blood sugar dysregulation, vitamin deficiencies, low mood, and mental illness all contribute to sobriety fatigue.
Understanding Sobriety Fatigue is Normal in Early Recovery
It sucks to have low motivation and a low mood in early recovery, you’re not the only one who has experienced this. Your body, brain, and organs all require time to heal after years of battling an alcohol use disorder, and the process cannot be expedited.
Sobriety fatigue varies from person to person in terms of duration and intensity, and it doesn’t mean something is wrong. It just means that your body is working to heal.
How Long Does Sobriety Fatigue Last?
The intensity and length of symptoms like fatigue are going to be different for everyone. Most people notice extreme tiredness for the first 2-6 weeks after getting sober, but the symptoms can last much longer. It take months, or even up to a year after you quit drinking.
Sobriety Fatigue During Alcohol Detox
You’ll notice the most fatigue early in the recovery journey. Drug and alcohol withdrawal can take a serious toll on your body, and the first two weeks are usually the hardest.
Symptoms like mood swings, nutrition issues, trouble concentrating, and difficulty sleeping are common as your body adjusts to life without alcohol.
Long-Term Sobriety Fatigue
Even though the worst of your symptoms subside after the first two weeks of alcohol withdrawal, symptoms like mental health issues, difficulty sleeping, and fatigue tend to linger.
Some people have sobriety fatigue for the first year of their recovery, but that doesn’t mean that you have to live with it. The habits you build, such as choosing nutritious foods to combat vitamin deficiencies and getting a good night’s rest, go a long way in battling this ongoing fatigue.
Even for severe cases of Post Acute Withdrawal Syndrome (or in this case Alcohol Withdrawal Syndrome) the ways of managing sobriety fatigue outlined below should be helpful.
When Should You Be Worried About Early Sobriety Fatigue
Fatigue is normal, but sometimes, there’s more to it than just dealing with the after-effects of quitting alcohol. Chronic low energy levels can also be caused by sleep disturbances, thyroid issues, or vitamin deficiencies. Talk to your doctor if you’re experiencing constant tiredness for six months or longer with little relief, or if your energy levels are so low you struggle with daily functioning. Your fatigue should never be so severe that it puts your sobriety at risk.
Best Ways to Manage Sobriety Fatigue and Its Contributing Factors
In early recovery, everything you do matters. Poor sleep quality, failure to eat a balanced diet, low mood from anxiety or depression, and dehydration can all make your physical symptoms worse.
Focus on building good habits like the strategies below. You won’t notice changes overnight, but giving your body what it needs will promote a better, easier recovery.
Prioritize Sleep
Many people in recovery struggle with sleep, no matter their previous substance of choice. It’s best not to rely on sleeping pills unless you talk to your doctor. Instead, practice good sleep hygiene. Try to limit screen time before bed and avoid caffeine in the afternoon or evening.
Try to create a sleep environment where you can feel comfortable and aim for at least 7-9 hours each night. Having a sleep routine, such as a bath followed by calming music, coloring, or meditation, can also help set the tone for a good night’s sleep.
Avoid Alcohol Consumption and Other Depressants
No matter your substance of choice, relying on “less-stigmatized” drugs like alcohol and marijuana for a good night’s rest is a slippery slope into old habits. You should also avoid sleeping pills if possible, since they don’t give your body a chance to heal naturally.
Eat a Balanced Diet
Eating well encourages restful sleep and repairs your body post-addiction. By providing it the nutrients it requires, you can fuel brain health and neurotransmitter function. Lean proteins, healthy fats, and healthy carbs support your body;: fruits, veggies, and whole grains support brain health and blood sugar stabilization.
Avoid sugars and heavily processed foods when you can, as they create energy crashes that exacerbate sobriety fatigue.
Ensure Proper Hydration
Sometimes, sobriety fatigue happens because you’re not drinking enough water. Your body relies on water to filter things from your body, circulate blood, regulate temperature, and much more.
Drinking enough water stops brain fog that might make sobriety fatigue worse. Even a 2% loss of water has a risk of causing brain fog, especially since your brain is around 73% fluid. Aim to drink 8 glasses of water each day, and possibly more if you are sweating a lot or live in a hot climate.
Consider Vitamins and Supplements
Your vitamin and mineral intake is usually the last thing on your mind during active addiction. Many people who recover from alcohol addiction, for example, are deficient in vitamins like Vitamin D, B12, and magnesium, all of which play a big role in energy levels. Supplementing with vitamins can help during the recovery process, but be sure to talk to your doctor.
Build Structure and Habits During Addiction Treatment
Having a routine and structure has a lot of benefits during recovery. Knowing what you’re doing prevents boredom that makes it easy to slip back into old habits. It also gives you an idea of what to expect each day, something that is much different from the lifestyle many people lead in active addiction.
Your routine doesn’t have to be overcomplicated or planned down to the minute. Instead, choose a regular wake up time, bed time, meal times, and time to workout each day. Fit this around work, appointments, or your other responsibilities. As your body and brain start to ease into these routines, your energy levels start to regulate and sleep quality improves.
Address Mental Health Concerns
Mood issues, depression, and anxiety can all arise as your brain starts to heal after addiction. They can leave you feeling unmotivated in recovery and unhopeful about your ability to stick to it. Sometimes, these issues arise as a part of withdrawal as your brain and body adjust to living without your substance of choice.
Other times, you might experience mental health issues because they existed even before you started using drugs or alcohol.
Substance abuse might arise after mental health issues or unresolved trauma. It’s sometimes leaned on as a coping skill, eventually leading to addiction. If you are dealing with underlying issues, things like going to counseling and considering medication (when needed) is important. It’s going to help keep you on the road to recovery.
If you ignore these issues because they “seem okay,” later down the road, you won’t know how to deal with them. It leaves you at a much greater risk of relapse.
Exercise Even if You’re Tired
Exercising might not be the first thing on your mind when you’re trying to regain energy, but it’s a great way to combat mental fatigue and boost energy levels. You don’t have to do anything intense, and a little bit goes a long way.
Start with stretching, daily walks, or some yoga. Exercising regularly increases blood circulation, reduces stress, and helps you stick to a consistent sleep schedule.
Know When to Get More Help
Sobriety-fatigue is brutal, don’t let it be what makes you throw in the towel. If you’re struggling with sleep disruptions and discomfort so bad you’re thinking about going back to using, connect with Purpose Healing for more support.
We can help you navigate the emotional, mental, and physical symptoms of withdrawal and beyond. From symptom management to coping skills and treatment approaches that actually work, you’ll find what you need to heal here.
Find Support to Combat Sobriety Fatigue at Purpose
From proper nutrition to having a bedtime routine, you aren’t completely powerless against sobriety fatigue. Even so, remember to be patient. Poor sleep habits and brain imbalances brought on by long-term substance abuse take time to form, and they’re going to take time to heal.
If you find yourself struggling to sleep or tempted to fall into old habits, give Purpose Healing a call. You’ll find the support that you need in a safe, judgment-free space, and our holistic approach is perfect for helping your body’s recovery process.
480-579-3319