The feeling of anxiety in the morning when you wake up after a night out drinking can be crippling. We have all been in that situation where we are dreading the day ahead because of how awful our head feels and how terrible we feel about ourselves. Hangover anxiety is not something to take lightly, which is why I am here to help! This blog post will cover everything from what causes hangovers, to ways to prevent them, and some tips on identifying if you're actually hungover or just having a really bad headache.
What is hangover anxiety or "hangxiety"?
Hangover anxiety is a common feeling after drinking too much alcohol. It is characterized by feelings of unease, restlessness, and fear of the unknown. You might also experience insomnia or difficulty concentrating on tasks. There are many factors that contribute to this feeling: dehydration from alcohol consumption, withdrawal from sugar metabolism in the brain, and even sleep deprivation can have an impact. In this blog post, we'll discuss some ways to prevent these feelings of anxiety before they happen - as well as how to identify them when they do!
Feeling scatter brained? You may have "hangxiety"
What causes your hangover anxiety?
The primary causes of hangxiety are dehydration and sleep deprivation. Dehydration contributes to the feelings of tension, difficulty concentrating on tasks, and irritability that are characteristic of hangxiety. The lack of healthy sleep can cause you to feel uneasy during your day due to increased cortisol (the stress hormone) in your body - this is one reason why it's important not only to stay hydrated during a night of drinking but also to sleep well after you've stopped consuming alcohol.
This is why it's important not only to stay hydrated throughout the night but also to make sure that you're getting enough restful sleep following your time spent partying!
How long does hangover anxiety last?
Hangover anxiety length can vary from person to person. If you are suffering from dehydration or sleep deprivation, the hangxiety should subside within a few hours. However, if your anxiety is caused by other factors (such as withdrawal), it can last anywhere between 24-72 hours!
How do I stop hangover anxiety?
If you are looking to prevent or relieve your hangover anxiety the best thing to do is follow our 11 proven tips to combat hangover anxiety:
Drink plenty of water throughout the night
Drinking alcohol is known to dehydrate your body. It's important that you stay hydrated (at least 16 oz) for every alcoholic drink consumed in order to reduce feelings of tension and irritability later on!
Consume a carbohydrate-rich meal before bed
Make sure you eat a thick, carb dense meal before going to sleep. The sugars in this food will help produce neurotransmitters that provide feelings of relaxation and calmness! Try eating something with meat (like fish or chicken) as proteins aid the body's ability to metabolize.
No hair of the dog
Choosing to fight the hangover with hair of the dog may amplify your anxiety by causing you to go into a state of withdrawal once the alcohol wears off. Staying hydrated and eating carbohydrates will help ease your symptoms without exacerbating other underlying health issues.
Try not to smoke or vape
Nicotine is a stimulant drug that increases cortisol levels in the body. You are likely already experiencing withdrawal symptoms due to alcohol, so smoking can further exacerbate hangxiety! If you do choose to smoke before bed, limit yourself to one or two cigarettes and try sticking with nicotine-free brands if possible. This will reduce your “hangxiety” symptoms. Make sure to drink plenty of water before, during, and after smoking as well!
Consider taking a supplement
There are many supplements that can help reduce your “hangxiety” symptoms. Consider trying GABA, Valerian Root, or L-Theanine to calm down before bed! Both valerian root and l theanine have been shown to be great options for reducing anxiety in people with sleep problems.
Drink chamomile or peppermint tea before bed
Both of these herbs have been shown to help reduce feelings of tension in the body. Drinking either one about an hour before you go to sleep can really make a difference when it comes to hangxiety! Peppermint is known for its ability to increase relaxation, while chamomile is known for its ability to reduce feelings of stress and anxiety.
Have a glass of red wine before bed
While you should limit yourself to just one or two drinks, it's important that the alcohol is in your system when you go to sleep. Staying hydrated throughout the night can reduce hangxiety by reducing feelings of tension and irritability! It may also help reduce cortisol levels.
Make sure you are getting enough sleep
Getting at least seven hours of sleep every night can help reduce “hangxiety” by allowing your body to recover from the day's stressors! If possible, try setting a bedtime alarm so that you stick with an appropriate amount of rest each night. This will go a long way in reducing tension.
Do not over exercise
Exercising can be great for your overall health, however, performing too much cardio (especially before bed) can increase cortisol levels in the body! Make sure you are sticking to an appropriate workout routine that will help reduce hangover anxiety. This might include yoga or walking/light jogging instead of running.
Keep a journal
Keeping track of your specific hangover anxiety symptoms can help identify whether or not there are any triggers that you should avoid. Try writing down what time you go to sleep, how long it took for you to fall asleep, and what times the following day was the worst! This information also help if you ever need to visit a medical professional as well.
Make sure you are taking care of your mental health
A healthy mind is important for maintaining overall wellness. Consider looking into therapy or counseling to help identify stressors that may be causing hangxiety! Speak with a doctor about medication options if needed as well. This can make a big difference in reducing symptoms.
Does the type of alcohol affect your anxiety?
Generally speaking, no, the type of alcohol does not have much of an effect on your hangover anxiety symptoms. However, certain types can have a higher level of impurities that may irritate the body and cause you to feel more anxious than others! Some studies have found that drinking red wine can actually reduce hangover anxiety. This is due to the antioxidant benefits of red wine, which can prevent some of the damage done by alcohol consumption and make you feel more relaxed!
Limit the red wine to one glass before bed to prevent increasing your hangover symptoms.
Restless nights can be tough.
When do I consult a doctor about my hangover anxiety?
If you are considering when to consult a professional about your hangover anxiety you should do so when it's severe enough to impact your life in a negative way. For example, if you are finding that the anxiety is preventing you from going about your normal day-to-day activities or getting quality sleep then this would be a good time to speak to someone!
If you are showing signs of withdrawal symptoms which typically include feelings of nausea and vomiting, headache, shakiness/tremors, confusion/disorientation, and sometimes even seizures. If you're experiencing these symptoms after a night of drinking it is best to consult your doctor or medical professional immediately!
Please drink responsibly and be cautious of repeat symptoms.
Panic Attacks from your Hangxiety?
Depending on the severity of the anxiety it can be coupled with panic attacks. If you are experiencing a panic attack from your hangxiety it is best to consult with a doctor or medical professional as soon as possible.
Hangover anxiety can have many causes and should be treated accordingly!
Careful what you take if you have hangover anxiety symptoms!
Hangover Anxiety and Hangover Supplements
Some hangover supplements on the market may increase your anxiety due to the high concentration of caffeine. Hangover Hammer's science officers, yes we have science officers, know exactly how much caffeine is required to get you back on your feet without amplifying your anxiety.
Hangover anxiety is a very real thing, and you should never ignore it. It's imperative to consult your doctor if your symptoms persist or worsen. We hope this blog post has given you some helpful tips for dealing with hangovers in the future!