How to Rebuild Your Energy and Mood After Giving Up Alcohol

Why Fatigue & Low Mood Happen After Alcohol

There are a number of reasons why you might experience low mood and fatigue after quitting drinking. They can include:

Sleep Architecture Repair

Many people claim that a drink helps them sleep. Alcohol can act as a sedative, helping you get off to sleep, but it also affects sleep quality by reducing REM sleep and fragmenting the sleep cycle. The result may be not feeling properly rested. 

Sleep problems are also extremely common in the early stages of recovery, as the system resets. There are a number of underlying reasons, including neurotransmitter imbalances, REM sleep rebound and circadian rhythm disruption.

Blood Sugar Regulation and Nutrient Repletion

Alcohol metabolism takes priority in the liver, which can inhibit its ability to produce and release glucose into the bloodstream. Long-term drinking can also lead to a range of nutrient deficiencies. Some people might eat unhealthily while drinking, but alcohol also disrupts the body’s ability to absorb, metabolise and utilise nutrients.

Neurotransmitter Balance

Long-term or heavy drinking can disrupt the balance of neurotransmitters – the chemical messengers in the brain. These can include GABA transmitters, glutamate and serotonin and dopamine, both of which are known as ‘feel good’ chemicals as they are linked to mood, pleasure and reward.

PAWS

The physical withdrawal from alcohol can be severe, especially for heavy drinkers, but it will tend to be over within a few days.

Post-acute withdrawal syndrome (PAWS) refers to the prolonged psychological symptoms that can linger for weeks or even months. They can include low mood, anxiety, restlessness, fatigue and other symptoms.

Weeks 1 to 2: Stabilise the Basics

This very early period is all about steadying the ship and building a base from which you can move forward.

Drink plenty of water for hydration and supplement with electrolytes. These can be found in some sports drinks (but avoid caffeinated energy drinks), as supplements and in electrolyte-rich foods such as bananas, nuts and leafy greens.

• Eat ‘gentle’ meals, which contain protein and fibre but avoid sugar and fat spikes.

• Light movement and sunlight can be beneficial. Take short naps only if needed and avoid caffeine later in the day to help with nighttime sleeping.

• A daily check-in buddy can really help as a social anchor. If you don’t have anyone you can use for this, recovery communities and even apps can help.

Weeks 3 to 4: Build Rhythms

You can now start to lean into sobriety routines. Take regular meals at the same general time each day, including breakfast within 60–90 minutes of waking. Sleep anchors can help you reset your rest schedule – not only at bedtime but also with the same wake time each morning.

Try to aim for 150 minutes per week of moderate movement (walking is ideal) and build in two strength sessions.

Many people find journalling can help, both in terms of emotions and gauging progress with an energy/mood tracker.

Weeks 5 to 8: Layer Supports

Focus on nutrient-dense foods containing things such as B-vitamins, magnesium, omega-3 and iron if deficient. Supplements can provide a boost if you are low in any particular area, but you should take tests and ideally consult a GP before beginning any new supplement regimen.

Keep yourself occupied with work, learning, physical activities, creative hobbies or a mix of all these things. You can also use stress control techniques such as taking part in a mindfulness or breath practice daily.

Participating in a peer group or coaching sessions can help you stay focused on the sobriety journey.

Weeks 9 to12: Advance & Personalise

Progressively overload strength exercises; this is where you gradually increase the weight, frequency, or number of repetitions in your strength training routine.

Find something that you love to do and add at least one joy-based activity weekly. Fine-tune nutrition with fibre and fermented foods if tolerated. You should be in a much better place by now, both physically and mentally, but you should take a space to evaluate any lingering symptoms. You might want to consider a professional review of your health and progress.

Red Flags and When to Get Medical Advice

Self-help is a valuable tool, but there are some occasions when you should seek medical advice.

These include (but are not limited to):

• Severe or worsening depression
• Suicidal thoughts
• Dramatic fatigue
• Chest pain
• Persistent sleep apnoea signs
• Suspected anaemia/thyroid issues
• Pregnancy
• Chronic health conditions

Quick Wins & Troubleshooters

Here are some quick tips to boost energy in sobriety and get over ‘the hump’ at different times of the day…

• The afternoon slump: Try a snack with protein and complex carbs, take a 10-minute walk.
• The morning dread: Expose yourself to direct sunlight and move within 30 minutes of waking.
• Can’t sleep at night: Adopt a consistent wind-down routine and limit drinks later in the day with caffeine or sugar.

 
Supplements are not a substitute for professional care, but can help you achieve a healthy balance that can help stave off food and alcohol cravings and keep you on your recovery journey.