For some people, especially those with a history of insomnia and/or drunkenness, getting a good night's sleep is as difficult as moving mountains. To work around this problem, try improving your bedtime routine and your sleeping environment. In addition, consume a healthy and balanced diet to help the body process alcohol better, and drink plenty of water between drinking activities. After arriving home, keep the condition of the room dark, quiet, and minimal distractions. Most importantly, sleep on your side to prevent stomach upset at night.
Method 1 of 3: Ease of Sleeping
Step 1. Take a few pills of ibuprofen after you get home to prevent headaches
Take a pain reliever like ibuprofen in the lowest dose with a large glass of water to reduce the risk of a headache when you wake up in the morning after a hangover.
- There is no single painkiller pill that can completely eliminate the headache caused by loss of consciousness after a hangover. In other words, the only way to deal with the condition is to not drink alcohol in excess.
- Do not mix alcohol with ibuprofen if you have allergies or have had an allergic reaction after taking ibuprofen under normal conditions.
Also avoid pain reliever acetaminophen such as Tylenol. Such drugs are at risk of damaging liver health if taken together with liquor.
Step 2. Snack on a light snack to speed up the absorption of alcohol in the body
In particular, eat sugary foods like a piece of fruit, a granola bar, or a few nut crackers, especially if you don't have a heavy meal before consuming alcohol.
- Apples, bananas, and other fruits that are easy to eat are the perfect snack to keep blood sugar levels in check without making the stomach too full.
- Avoid processed, sugary and oily foods. All three can make the body dehydrated, even make the stomach feel nauseous when you try to sleep.
Step 3. Drink a few glasses of water to make sure you are well hydrated
After eating a nutritious snack and downing a few pills of ibuprofen, fill a glass with 250 ml of water and empty the contents immediately. Do not leave a drop of water and repeat the process again until your thirst is completely quenched.
Most likely, you will need to urinate several times before ending the alcohol process. That is why, the body must be given regular water intake to restore lost fluids and prevent dehydration
Step 4. Provide a glass of water at the side of the bed
By doing so, you won't have to worry about feeling thirsty at night, especially since hydrating your body is one of the most important things to do to recover from a hangover. It's also important to have a glass of water before bed, especially since you won't be able to do it in the next few hours.
Put the water in a thermos or other closed container to prevent it from spilling if accidentally bumped at night
Step 5. Empty the bladder before lying down in bed
At least one void before bed to reduce the frequency of urination at night, even if you don't really want to.
- Ideally, you should lie down near the bathroom so you can urinate at least once a night.
- No need to be ashamed if you have to wet the bed. Wetting the bed when you're drunk doesn't necessarily make you look like a child! In fact, the condition is very likely to occur if the body has difficulty controlling its bladder while drunk.
Method 2 of 3: Improving Sleep Environment
Step 1. Set the room temperature at 16 to 20 degrees Celsius
Consuming large amounts of alcohol can increase blood flow. As a result, the body will feel hot and uncomfortable. That is why, the room temperature needs to be lowered by a few degrees so that the body remains comfortable even though the temperature rises above average.
- Most likely, a body that is too warm will have difficulty falling asleep, let alone falling asleep. In fact, body temperature can increase up to two times when you are drunk!
- Provide an extra blanket so that the body does not shiver in the cold when the temperature rises to normal.
Step 2. Close the curtains to minimize the light in the room
Remember, drunkenness can increase a person's sensitivity to light. Even the gentle rays of the sun will feel like spotlights when they hit your face! If you do not have heavy curtains, close the curtains in the room to minimize the intensity of light entering.
- If the natural light around you is still distracting, wear an eye patch to block out any form of outside light.
- Close all the curtains and put a blindfold over the bed before you leave the house. Chances are, you'll forget to close the curtains or put a blindfold on when you're exhausted and disoriented after a hangover.
Step 3. Put silent mode on the phone and turn off other distractions
Turn on silent mode on your phone, turn off the television, and keep away from other objects that risk making noise and disturbing your sleep. In addition to light, the sensitivity of people who are drunk will also increase to sound. That is why, even the slightest sound can wake you up at night and should be avoided.
- Before getting into bed, make sure you turn off all electronics in the house. Trust me, there's nothing more annoying than being forced to get out of bed because something is forgotten when the body is lying comfortably.
- Be careful not to turn off the alarm on your phone or alarm clock, unless you don't have to go to work or school the next day. Make sure the body is rested as much as possible!
Step 4. Enlist the help of a friend to accompany your evening
It's best to have someone accompany you just in case the effects of alcohol start to become difficult for you to control. “Fight hangovers with sleep” is probably the advice you hear often. But actually, going to sleep immediately after the body has received a very large amount of alcohol intake can be dangerous.
If any of your friends are sober, ask them to stay at your house or vice versa
Make sure he can call emergency services if you lose consciousness (besides having trouble sleeping), keep vomiting uncontrollably, have seizures, or have other symptoms to watch out for.
Step 5. Lie on your side when you start to feel uncomfortable
In fact, this is the only safe sleeping position while drunk. After lying on the sofa or bed, immediately lie on your side and support your back with pillows so that your body does not roll back into a supine position. After that, try your best not to move too much and rest comfortably until morning comes.
Lying on your back or on your stomach is prone to choking on food that you unknowingly regurgitate during sleep. The situation not only sounds disgusting, but it is also dangerous
Method 3 of 3: Preparing for Quality Sleep
Step 1. Have quality sleep, at least for a few days before consuming alcohol
If you're already planning to drink a lot of alcohol on the weekends, try to get 7-8 hours of sleep every night from the previous few days. That way, at least your body won't suffer too much from having trouble sleeping for a night.
- If the body is not rested enough before getting drunk, surely the negative effects will be felt immediately after you consume a few glasses of alcoholic beverages.
- Armed with the same goal, limit activities that force you to sacrifice sleep once a week.
Step 2. Eat a healthy, balanced diet to keep your stomach from emptying
Choose foods that are rich in protein, carbohydrates, and fats such as various processed meats. When the stomach is not empty, you will not get drunk too quickly. In addition, the body can absorb and digest alcohol better.
- Instead of snacking on a handful of pretzels, try eating a hamburger filled with meat, hamburger filled with cheese, or tortilla stuffed with chicken to reduce the negative effects of excessive alcohol consumption.
- If you don't have time for heavy meals, at least snack on nutrient-dense snacks like nuts, cheese, and fruit to increase blood sugar levels.
Step 3. Continue to consume water so that the body is always well hydrated
After drinking a cocktail or other alcoholic beverage, drink about 250 ml of water to balance the fluid levels in the body. Because alcohol is a diuretic so it can trigger the urge to urinate, constantly drinking water is effective in replenishing the body's cells that are at risk of becoming dehydrated.
- Always carry a bottle of water with you so you don't have to bother asking the waiter or bartender at the bar.
- Dehydration is a major factor that triggers disorientation and extreme fatigue due to hangovers.
Water is the best medicine to ward off dehydration. Therefore, increase the consumption of water instead of sugary drinks such as soda and fruit juices which actually require water to be digested properly by the body.
Step 4. Avoid alcoholic beverages that contain caffeine
In particular, don't drink cocktails mixed with cola, coffee or energy drinks. Since caffeine is a stimulant, taking it with alcohol will only worsen sleep and should be avoided, no matter how delicious the vodka and Red Bull mix may be is one of your favorite drinks.
- Other alcoholic drinks that are popular despite containing caffeine, and should therefore be avoided, are Rum and Coke, Long Island iced tea, SoCo 7s, Irish coffee and Car Bombs, and Four Loko.
- If you have to mix a spritzer with soda, try the popular 7 and 7 cocktail as an aperitif and a decaffeinated lemon-flavoured fizzy.
- If you want to consume large amounts of alcohol outside the home, make sure there is a transportation service that can take you back home safely afterwards.
- Taking a multivitamin or supplement such as thiamine, folic acid, and magnesium after drinking large amounts of alcohol can reduce the uncomfortable effects of a hangover.
- The best way to prevent alcohol from messing with your sleep is to limit its consumption.
- Don't sleep anywhere, especially in areas that are considered illegal! Believe me, no one can sleep well in prison.
- Never use sleeping pills to make it easier to fall asleep when you're drunk. When combined with alcohol which is actually a depressant, sleeping pills can actually disrupt the normal normal sleep cycle and disrupt your respiratory system.