Getting a good night's sleep can sometimes be a challenge when you've had one too many drinks. You can improve your chances of waking up rested by taking a few simple steps before you go out for a drink. Eat a balanced meal to help your body process the alcohol, and make sure to drink plenty of water between harder drinks. When you get home, keep your room as dark and quiet as possible so that you can sleep peacefully and undisturbed. Most importantly, if you feel sick in the middle of the night, don't forget to lie on your side.
Method 1 of 3: Put yourself to bed
Step 1. Take some ibuprofen when you get home to avoid a headache
Take the smallest recommended dose with a large glass of water. Taking pain medication as a precaution will reduce the chances of waking up with a headache the next morning.
- No pain pills will save you from hangovers and headaches if you drink to the point of unconsciousness. It's best if you just try not to overdo it in the first place.
- Do not mix ibuprofen with alcohol if you are allergic or, under normal conditions, have ever had an adverse reaction to the drug.
Don't take acetaminophen. This, combined with alcohol, could be bad for your liver.
Step 2. Have a little snack to help digest the alcohol
Nibble on something sweet like a piece of fruit, a granola bar, or eat some peanut butter crackers. A quick snack before bed can be life-saving, especially if you haven't eaten much before drinking alcohol.
- Apples, bananas, and other fruits that you can eat along the way are a perfect pre-treatment for maintaining healthy blood sugar levels without overeating.
- Avoid overly sugary, fatty, or processed foods. These could make you dehydrated or upset your stomach while you are trying to sleep.
Step 3. Have a few more glasses of water to make sure you are fully hydrated
Once you've had a nutritious snack and a few ibuprofen, fill a glass with 240-350 ml of water and drink it up completely. Make sure to finish every drop and repeat it until your thirst is quenched after the party.
Chances are you have urinated one or more times before you decide to leave it alone for the day. A little H2O replenishes vital fluids and prevents you from becoming dehydrated
Step 4. Leave some water on your bedside table just in case
Then you have a supply on hand in case you ever wake up thirsty. Remember that drinking water is one of the most important aspects of recovering from a night of alcohol. This is no less the case with bedtime, especially since it will likely be a few hours before you can take another sip.
Consider pouring your water into a bottle or thermos so that you don't get wet if you accidentally knock it over
Step 5. Empty your bladder before you lie down
Be sure to go to the bathroom again before you lie down, even if you don't feel like you need to go. You will likely have to do so soon, so this can help reduce the amount of toilet visits.
- Ideally, you should be near a bathroom. Expect to have to urinate at least once during the night.
- If you go to bed, don't be ashamed. That doesn't mean you're not a big boy or girl, it just means that the body struggles to control the bladder when it's drunk.
Method 2 of 3: Sleep safe and sound
Step 1. Set the temperature in your house to a mild 16-20 ° C
Ingesting an excessive amount of alcohol increases blood flow, which can make you warm quickly and feel restless. Turning the thermostat down a few degrees can guarantee that you will stay cool while your body temperature rises above normal.
- It can be hard to fall asleep and sleep when you are too warm. This is doubly true if you have drunk a lot.
- Bring an extra blanket to bed so you won't freeze when you get back to normal body temperature.
Step 2. Draw the curtains to darken the room as much as possible
You will be much more sensitive to light when you are drunk. Even a slight ray of sunshine could appear like a spotlight if it falls directly on your face. If you don't have curtains in your room, close the blinds to reduce outside light.
- If your room is still too light, a sleep mask can protect your eyes.
- Close the curtains or place your sleep mask on the bed before you go out. You may not think about doing it later when you are tired and disoriented.
Step 3. Put your cell phone and other possible distractions on mute
Put your phone in silent mode, turn off the TV, and put away any other devices that may make unexpected noises while counting sheep. Like your eyes, your ears are much more sensitive after you've been drinking, and the slightest beep, chirp, or buzz could be enough to wake you up.
- Double check that you've muted or turned off all electronic devices before crawling into bed. The last thing you want is to have to get up again when you've finally made yourself comfortable.
- Make sure you don't make the mistake of turning off your alarm as well, unless you have the next morning off (in which case it can be good for you to sleep late).
Step 4. Ask a friend to stay with you
It's always a good idea to have someone around when you've had a little too much to drink. "Sleep off" may be a common piece of advice, but falling asleep after drinking too much alcohol can actually be dangerous.
If one of your companions is still sober, ask them if they would be willing to stay with you or let you stay with them
Make sure your friend knows to call 911 if you pass out (as opposed to falling asleep), vomit out of control, or have cramps or other troubling symptoms.
Step 5. Lie on your side in case you feel sick
This is the only position that is safe to sleep in while you are still drunk. Once you've curled up in bed or on the couch, place a pillow against your back to prevent accidentally rolling over onto your back. Then do your best to stay like this until morning comes.
If you lie face up or down, you run the risk of choking on your own vomit if you vomit in your sleep. As gross as it sounds, it's definitely not a laughing matter
Method 3 of 3: Prepare everything for a successful sleep
Step 1. Make sure you have had a good few nights of sleep before you go for a drink
If you know you will be going into town on the weekend, try to get at least seven to eight hours of sleep each night before your trip. That way, your sleep schedule won't get messed up when you go through the night.
- If you're already sleep deprived, you're guaranteed to feel it even more after you've had a few drinks.
- Conversely, it is advisable not to put yourself in a situation in which you are forced to sacrifice one night of sleep more than about once a week.
Step 2. Eat a balanced meal so that you don't drink on an empty stomach
Choose foods that are high in protein, carbohydrates, and fats, such as meat and other rich, hearty dishes. If you have something in your stomach, you won't reach your limits too quickly and it will make it easier for your body to absorb and process all of the alcohol.
- A handful of pretzels at the bar won't be enough. But a greasy cheeseburger or half a chicken can help minimize the damage you do to yourself over the course of a wild night.
- If you don't get a chance to eat a full meal, stock up on nutritious snacks like nuts, cheese, and fruits to help keep your blood sugar levels high.
Step 3. Provide yourself with water to make sure you are getting enough fluids
After every cocktail or snack, drink at least 240 ml of water to balance your fluid balance. Alcohol is a diuretic, meaning the more you drink, the more urgently you need to urinate. If you keep topping up the water in your cells, you won't become dehydrated.
- Bring a water bottle so you don't have to order water from the bartender.
- Dehydration is the main culprit for the painful, disoriented feelings associated with a hangover.
Plain water is your best friend when it comes to staying hydrated. Avoid drinking sugary beverages like soda or juice, which use water for proper digestion.
Step 4. Avoid mixed drinks containing caffeine
Only drink cocktails that do not contain cola, coffee, or energy drinks. Caffeine is a stimulant, so it's the worst thing that you can do to your body. Vodka and Red Bull may mix well, but caffeine and restful sleep don't.
- Other popular caffeinated drinks to stay away from include rum and cola, Long Island iced tea, Irish coffee, and four loko.
- If you want a bit of carbon dioxide in your spritzer, try a Seven and Seven, which is a caffeine-free lemon and lime drink.
- If you go out to drink, make sure you have a reliable way to get home. You can call yourself an Uber or a taxi.
- Taking multivitamins (or a few select supplements like thiamine, folic acid, and magnesium) after a night of heavy alcohol use can stop or alleviate the effects of a hangover.
- The best way to prevent alcohol from interfering with your beauty sleep is to drink in moderation.
- Avoid sleeping where it is dangerous or illegal. Seriously, nobody sleeps well in a prison cell.
- Never try to fall asleep faster with sleeping pills when you're drunk. When combined with alcohol, which is a sedative, it could seriously affect your normal sleep cycle or your ability to breathe.