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Ever wondered why your best friend adores wild parties while you'd rather snuggle with a book? Or why your colleague loves meticulous planning and you're more of a “go-with-the-flow” type? Turns out, science has an explanation!

Understanding the Big 5 Personality Traits can benefit you in countless ways. From enhancing personal relationships to boosting career prospects, having a deeper understanding of yourself (and others) allows for more meaningful interactions and personal growth. Let's unravel this intriguing, scientific, and slightly magical realm of personalities together.

What Are the Big 5?

The Big 5 Personality Traits, often referred to as the “Five Factor Model,” is a widely acknowledged framework outlining the fundamental traits shaping our personality. Developed through decades of psychological research, these traits offer insights into our behaviors, emotions, and interactions. In addition to helping us maximize our strengths while being aware of potential weaknesses, understanding these traits can help us with specific challenges, such as changing our drinking patterns or any other habits that no longer serve us.

A Glimpse Into the Past: The History of the Big 5

The origin of the Big 5 is a story peppered with decades of research, academic arguments, and “eureka” moments:

• The early beginnings (1930s to 1940s). The journey began with a simple yet profound question: How can we describe human personality? The dictionary is filled with thousands of adjectives related to personality, with scholars and linguists providing insights from many perspectives. But how to make sense of all these terms?
• The Gold Rush of factor analysis (1950s to 1960s). Enter factor analysis! This statistical method allowed researchers to identify clusters of related terms. By analyzing people's responses to questionnaires, some patterns (or factors) began to emerge. However, there was still no consensus on the number of primary factors.
• Turbulence and debate (1970s). As more and more psychologists got on board, the debate heated up. Some advocated for a 16-factor model, while others proposed different numbers. The field was fragmented, and a standard model seemed out of reach.
• Consensus on the horizon (1980s). In the '80s, two significant research groups, one led by Paul Costa and Robert McCrae, and another by Warren Norman, independently converged on a similar five-factor structure. This was the turning point! Their models closely resembled each other, and the framework of five broad traits was born.
• Mainstream acceptance and application (1990s to the present). From the nineties onwards, the Big 5 gained momentum. It was no longer confined to academic circles — the model found applications in diverse fields. From the recruitment processes in companies to compatibility algorithms on dating apps, the Big 5 became a beloved tool and eventually went global. Studies across different cultures and countries validated the universality of these traits.

Unboxing the Big 5

Here’s a brief overview of the “Big Five” personality traits:

1. Openness to experience. This trait encapsulates our level of curiosity, creativity, and openness to novel experiences. High scorers often possess vivid imaginations, a love for the arts, and are open to exploring unconventional ideas. Those with lower scores in this area might prefer the known to the unknown.
2. Conscientiousness. Think of this as the “planner” trait. High scorers are organized, dependable, and goal-oriented. They love ticking off that to-do list! But if you’re more spontaneous and less inclined to adhere to strict plans, you likely score on the lower end.
3. Extraversion. Love being the life of the party? You might score high on extraversion. Prefer solitary activities or small gatherings? You might lean towards introversion.
4. Agreeableness. If you often find yourself sympathizing with others, cooperating easily, and avoiding conflicts, you might be high on agreeableness. Those who are more competitive or challenging typically score lower.
5. Neuroticism. A high score might indicate a tendency to experience negative emotions frequently. On the lower end, people tend to be more emotionally stable and resilient.

Let’s explore the five traits in a bit more detail.

1: The Vibrancy of "Openness to Experience"

At its core, “openness to experience” captures the width, depth, and fluidity of our cognitive landscapes. People high in openness tend to be curious explorers, both of the external world and their inner consciousness. They're often seen as imaginative, creative, and appreciative of art, emotions, and novel experiences.

Openness to experience has these sub-facets:

• Fantasy. People with high openness often have a rich inner world. Their daydreams are detailed, immersive, and frequent. 
• Aesthetics. Art, music, literature — those high in this sub-trait are deeply moved by aesthetic experiences. 
• Feelings. Open people are in touch with their emotions. They perceive them with depth, allowing emotions to flow naturally.
• Actions. They're more likely to try out new activities, such as exotic cuisines, unfamiliar travel destinations, or unique hobbies.
• Ideas. Philosophical debates, intellectual games, and pondering life's mysteries are their jam! They love playing with abstract concepts.
• Values. These folks often question societal norms and are open to redefining personal beliefs based on new information.

Openness: The Double-Edged Sword

While openness can be a wellspring of creativity and insight, it comes with its complexities:

• Pros: Enhanced creativity, adaptability, and a deep appreciation for diverse experiences.
• Cons: Overthinking, susceptibility to over-stimulation, and occasionally, feeling out-of-sync with more conventional thinkers.

Nurturing Your Openness

Whether you score high or low, there are always ways to engage with this trait:

• Embrace art. Even if you're not artistically inclined, spending time around art — in a gallery or a music festival, for instance — can boost your openness levels.
• Cultivate curiosity. Approach the world like a detective. Ask questions, seek mysteries, and be wonder-struck!
• Meditation and mindfulness. By connecting deeply with the present, you engage with both your inner world and the world around you, tapping into the essence of openness.
• Read widely. Dive into fiction, poetry, philosophy, and science. Let your mind wander through the vast terrains of human knowledge.

In a world that's rapidly evolving, openness to experience can be the guiding star, leading us to innovations, self-awareness, and a richer understanding of the universe. So, next time you feel that tug of curiosity or the itch to explore something new, embrace it!

2: Spotlight On: The World of "Conscientiousness"

Conscientiousness captures how organized, responsible, and forward-thinking a person is. People high in this trait are often methodical, goal-oriented, and persistent: they’re the friends who always keep their promises or the colleagues whose desks are the pinnacle of organization.

There are many shades of conscientiousness:

• Self-efficacy. People with high conscientiousness believe in their ability to accomplish tasks. They have that "I've got this" attitude even when faced with challenges.
• Orderliness. Organization is their mantra! From physical spaces to planning their day, everything has a place and a schedule.
• Dutifulness. A commitment is a commitment. These people are driven by a sense of duty and moral obligation.
• Achievement-striving. Always aiming for the stars! They set clear goals and work diligently to achieve them.
• Self-discipline. Procrastination? What's that? When there's work to be done, they'll see it through without being sidetracked.
• Cautiousness. They think before they leap. Every decision is weighed carefully, ensuring they don't rush into things.

The Two Sides of Conscientiousness

While conscientiousness is often lauded for its benefits, it's a trait with its unique set of challenges:

• Pros: Higher productivity, trustworthiness, and a strong sense of purpose.
• Cons: Potential for overthinking, inflexibility, or being overly self-critical.

Boosting Your Conscientiousness

Whether you're naturally conscientious or you aspire to be, here are some strategies to cultivate this trait:

• Set clear goals. Begin with the end in mind. What do you want to achieve? Break it down into actionable steps.
• Develop routines. Whether it's a morning meditation or an evening journaling session, routines can anchor your day and boost productivity.
• Time management tools. Dive into the world of planners, to-do lists, and digital apps designed to enhance organization.
• Mindful decision-making. Before making decisions, stop and think. Weigh the pros and cons, and consider potential outcomes.
• Embrace continuous learning. Attend workshops, read books, or take courses that focus on personal growth and efficiency.

3: Stepping Into the Limelight: All About "Extraversion"

Extraversion refers to our orientation towards the external world. It's all about the ways people derive energy from social situations, activities, and interactions. Picture those friends who are the life of the party or the colleagues who thrive in brainstorming sessions. They're likely high on the extraversion scale!

These are the components of extraversion:

• Warmth. People high in extraversion have a knack for forming quick, genuine connections. They radiate friendliness and affection.
• Gregariousness. Crowds? Yes, please! They love social gatherings and are often the nucleus of group activities.
• Assertiveness. They express their opinions and desires confidently, and they often take charge in group dynamics.
• Activity level. On-the-go and packed with energy! They're usually involved in various activities and can juggle multiple roles.
• Excitement-seeking. Crave thrills? That's an extraverted trait! Extroverts are often open to new experiences and seek out stimulating activities.
• Positive emotions. A hallmark of extraversion is the ability to experience and express positive feelings like joy, enthusiasm, and excitement.

The Dual Nature of Extraversion

While being extraverted has its glittering moments, it comes with its own set of quirks:

• Pros: Enhanced social connections, optimism, and adaptability in group settings.
• Cons: Potential for overcommitment, difficulty in solitude, or occasional overlooking of details.

Tuning Into Your Extraversion

Whether you're naturally extraverted or looking to amplify this trait, here are some ways to embrace it:

• Social hobbies. Engage in group activities. Think dance classes, book clubs, or team sports.
• Speak up. Share your ideas in meetings, voice your opinions in discussions, and contribute to brainstorming sessions.
• Seek out stimulating environments. Attend events, workshops, or festivals that pique your interest.
• Practice active listening. While it's great to talk, make sure you're also tuning into others. Balance is key!
• Create “me-time.” Even the most extraverted among us need downtime. Set aside moments to recharge, reflect, and practice self-care.

Extraversion, with its vibrant energy and social prowess, adds zest to life. Whether you're dominating the dance floor, leading a team project, or simply relishing a hearty chat with a friend, this trait is in play. So, here's to the magic of connection, enthusiasm, and the boundless joys of the external world! 

4: Taking Center Stage: The Harmony of "Agreeableness"

Agreeableness is all about our innate orientation towards others in terms of cooperation, warmth, and understanding. It makes us caring friends, supportive family members, and cooperative colleagues. Ever noticed someone who's exceptionally understanding or seems to naturally radiate compassion? They're probably high in agreeableness!

Let’s discuss the components of agreeableness:

• Trust. Those high in agreeableness often give others the benefit of the doubt. They believe in the inherent goodness of people.
• Altruism. It’s not just about being kind — it's about genuine concern for the well-being of others. They often go the extra mile to help.
• Tenderness. Agreeable folks express warmth and affection effortlessly, making those around them feel cherished.
• Compliance. Not to be mistaken for weakness, this is about choosing battles wisely and avoiding unnecessary conflicts.
• Modesty. Humble and unassuming, agreeable people are often the unsung heroes, working behind the scenes.
• Sympathy. Agreeable individuals have a deep ability to understand and resonate with others' emotions, making them excellent listeners.

The Balancing Act of Agreeableness

While agreeableness sprinkles kindness everywhere, it has its nuances:

• Pros: Enhanced interpersonal relationships, emotional support, and effective conflict resolution.
• Cons: Risk of being taken advantage of, occasionally suppressing personal desires, or struggling with assertiveness.

Cultivating Your Agreeableness

Whether you naturally lean towards agreeableness or wish to enhance this trait, here are ways to nurture it:

• Empathy exercises. Delve into activities or readings that allow you to step into someone else's shoes. This boosts understanding.
• Active listening. It's not just about hearing but truly understanding. When someone talks, be present and listen deeply.
• Assertiveness training. For those high in agreeableness, it’s crucial to learn when to say no and stand your ground, ensuring balance.
• Seek feedback. Regularly ask friends or colleagues about your interactions to understand and refine your interpersonal skills.
• Engage in collaborative activities. Group projects, team sports, or community service can enhance your cooperative skills.

5: Unraveling the Mystique: Navigating "Neuroticism"

Neuroticism touches on how we respond to stressors, our emotional stability, and the depth of our feelings. It's not just about being "neurotic" — rather, it's about the richness and intensity of emotions. Have you ever felt waves of worry wash over you, or an intense reaction to a seemingly minor event? That's neuroticism making its presence known.

These are some components of neuroticism:

• Anxiety. A heightened sense of worry or unease, often anticipating the worst even without any concrete reason.
• Anger. Can be expressed as frustration or even hostility. It's about feeling irritable or easily ruffled by disruptions.
• Depression. This doesn't mean clinical depression. In the context of neuroticism, it refers to experiencing feelings of sadness, hopelessness, or dejection.
• Self-consciousness. A heightened awareness of oneself, especially in social situations, often leading to feelings of vulnerability or embarrassment.
• Immoderation. Difficulty resisting urges or temptations, which might result in impulsive decisions.
• Vulnerability. A sense of being unable to handle stressors, often feeling overwhelmed during challenging times.

The Double-Edged Sword of Neuroticism

Like every trait, neuroticism has its dualities:

• Pros: Depth of feeling, heightened empathy, and rich introspection.
• Cons: Potential for overreacting, stress susceptibility, and a tendency to get caught in negative emotional spirals.

Channeling Your Neuroticism

Whether you naturally resonate with neuroticism or just encounter it occasionally, here's how to harness its power:

• Mindfulness meditation. This practice helps ground emotions, allowing for a balanced response to stressors.
• Journaling. Pouring out feelings onto paper can provide clarity and serve as an emotional release.
• Establish boundaries. Recognize what triggers your emotional spirals and set healthy boundaries, be it with people or situations.
• Seek support. Talk to friends, family, or consider professional counseling. Remember: it's okay to seek help when navigating intense emotions. And check out the Reframe app for extra support!
• Engage in physical activity. Exercise can be a fantastic outlet, releasing built-up tension and elevating mood.
• Embrace self-compassion. Be gentle with yourself. It's okay to feel deeply, but it’s important to learn to comfort and reassure your inner self.

The Big 5 and the Alcohol Journey

Embarking on a journey to reduce or quit alcohol is commendable, and understanding your personality can also provide invaluable insights into this process. The Big 5 model offers a unique lens to understand our behaviors, including our relationship with alcohol. So how do these traits intertwine with your alcohol journey?

1. Openness to experience. Those high in openness might be more likely to experiment with alcohol out of curiosity or as a way to seek novel experiences.
   
   ‍Journey Insight: Recognize this tendency and redirect your quest for novelty towards healthier avenues, like taking up a new hobby or exploring new environments.
2. Conscientiousness. Individuals with high conscientiousness often set goals and adhere to them, making them less prone to overindulge. They might have better discipline in moderating their alcohol intake.
   
   ‍Journey Insight: Leverage this strength by setting clear, structured goals regarding alcohol reduction. Regularly track and celebrate your progress.
3. Extraversion. Extraverts might consume alcohol in social settings, seeing it as a facilitator for socializing and bonding.
   
   Journey Insight: Be aware of social triggers. Consider discussing your goals with friends or choosing events where drinking isn't the main focus. Engage in social activities that don't revolve aroun alcohol.
4. Agreeableness. Those high in agreeableness might find it challenging to say no when offered a drink, especially if they perceive it as a social obligation or don't want to upset someone.
   
   Journey Insight: Prioritize your well-being. Practice polite but firm ways to decline alcohol. Discuss your alcohol reduction goals with close friends and family so they can offer support.
5. Neuroticism. Individuals high in neuroticism might use alcohol as a coping mechanism to manage stress, anxiety, or negative emotions.
   
   Journey Insight: Recognize and address the underlying emotional triggers. Seek healthier coping mechanisms like meditation, exercise, or talking to someone you trust. Consider professional counseling if you often turn to alcohol to handle emotions.

Understanding where you fall on the Big 5 spectrum can provide a roadmap to navigate challenges and leverage strengths in your journey with alcohol. It’s about harnessing the insights these traits offer and crafting a personalized strategy. Whether you aim to cut back or quit entirely, aligning your efforts with your personality can make the journey smoother and more rewarding!

Beyond the Big 5: Venturing Into Alternative Models

While the Big 5 reigns supreme in popularity, it's not the only personality model out there. Several alternative frameworks challenge or complement the Five Factor Model, offering fresh perspectives on human behavior:

1. Eysenck's Three Dimensions

Hans Eysenck, a renowned psychologist, proposed a simpler three-factor model:

• Extraversion. Yep, it appears here too! Eysenck’s interpretation, however, strongly linked it to our nervous system's arousal — with extraverts seeking stimulation and introverts avoiding it.
• Neuroticism. Another familiar one! Eysenck’s focus was on emotional stability and mood.
• Psychoticism. This unique dimension refers to traits like aggressiveness, impulsivity, and empathy levels.

2. Cattell's 16 Personality Factors

Raymond Cattell went the other way, embracing complexity in his 16-factor model. He believed that to truly capture the nuances of human personality, a more intricate model was needed. His factors range from “Warmth” to “Tension,” offering a detailed roadmap of personality traits.

3. HEXACO Model of Personality

Making waves in recent years, the HEXACO model adds a sixth trait: honesty-humility. This one measures sincerity, fairness, modesty, and greed-avoidance. The other five dimensions bear similarities to the Big 5, with some differences in definition and emphasis.

4. The Cloninger's Temperament and Character Model

Psychologist Robert Cloninger proposed a bio-social model, which explores both temperament (inherited) and character (influenced by experience and learning):

• Temperament. Includes Novelty Seeking, Harm Avoidance, Reward Dependence, and Persistence.
• Character. Focuses on Self-Directedness, Cooperativeness, and Self-Transcendence.

5. The Dark Triad

Venturing into the shadowy corners of personality, the Dark Triad explores three interconnected negative traits:

• Narcissism. Excessive self-love and a sense of entitlement.
• Machiavellianism. Manipulative behaviors and cynicism.
• Psychopathy. Impulsivity combined with a lack of remorse or empathy.

6. Myers-Briggs Type Indicator (MBTI)

An all-time favorite for many, the MBTI classifies personalities into 16 types based on four dichotomies, such as Extraversion/Introversion and Thinking/Feeling. While not as research-heavy as the Big 5, its straightforward approach has won it many fans worldwide.

Action Time! 7 Steps To Harness the Power of The Big 5

• Self-reflection journal. Start a journal focusing solely on your behaviors, thoughts, and feelings. Over time, you'll see patterns aligning with the Big 5 traits. This awareness can be a game-changer!
• Step outside your comfort zone. If you identify as an introvert, maybe try attending a social gathering. For those low on openness, how about trying a new hobby?
• Goal-oriented planning. If you're high on conscientiousness, utilize it! Set clear goals, and enjoy the process of achieving them. It's your superpower!
• Emotional check-ins. Particularly for those leaning towards neuroticism, daily emotional check-ins can be beneficial. Recognize your emotions, but don't judge them.
• Embrace differences. Recognize that everyone's unique. Just because your friend's high on extraversion doesn’t mean they don’t value your introverted ways. Celebrate the differences!
• Seek feedback. Ask close friends or family about how they perceive you. Sometimes, an external perspective can offer clarity.
• Reassess periodically. Our personalities aren't static. With life changes, our traits might shift too. Every year, take some time to reassess where you stand on the Big 5 spectrum.

Wrapping Up

With the dynamic universe of the Big 5 at your fingertips, you're now equipped to navigate the complexities of your personality. And remember, there's no right or wrong here — just a colorful palette of human behaviors and tendencies.

Understanding these inherent traits is especially important when considering our relationship with alcohol. Recognizing how the Big 5 manifest in our lives can empower us to make informed, strategic decisions about alcohol consumption. The point is not to resist our nature, but to embrace it as we use our strengths to our advantage and remain mindful of our particular challenges. With our self-awareness and intention in sync, we’re well on our way to a balanced, informed, and rewarding journey with alcohol and beyond!

Ever wondered why your best friend adores wild parties while you'd rather snuggle with a book? Or why your colleague loves meticulous planning and you're more of a “go-with-the-flow” type? Turns out, science has an explanation!

Understanding the Big 5 Personality Traits can benefit you in countless ways. From enhancing personal relationships to boosting career prospects, having a deeper understanding of yourself (and others) allows for more meaningful interactions and personal growth. Let's unravel this intriguing, scientific, and slightly magical realm of personalities together.

What Are the Big 5?

The Big 5 Personality Traits, often referred to as the “Five Factor Model,” is a widely acknowledged framework outlining the fundamental traits shaping our personality. Developed through decades of psychological research, these traits offer insights into our behaviors, emotions, and interactions. In addition to helping us maximize our strengths while being aware of potential weaknesses, understanding these traits can help us with specific challenges, such as changing our drinking patterns or any other habits that no longer serve us.

A Glimpse Into the Past: The History of the Big 5

The origin of the Big 5 is a story peppered with decades of research, academic arguments, and “eureka” moments:

• The early beginnings (1930s to 1940s). The journey began with a simple yet profound question: How can we describe human personality? The dictionary is filled with thousands of adjectives related to personality, with scholars and linguists providing insights from many perspectives. But how to make sense of all these terms?
• The Gold Rush of factor analysis (1950s to 1960s). Enter factor analysis! This statistical method allowed researchers to identify clusters of related terms. By analyzing people's responses to questionnaires, some patterns (or factors) began to emerge. However, there was still no consensus on the number of primary factors.
• Turbulence and debate (1970s). As more and more psychologists got on board, the debate heated up. Some advocated for a 16-factor model, while others proposed different numbers. The field was fragmented, and a standard model seemed out of reach.
• Consensus on the horizon (1980s). In the '80s, two significant research groups, one led by Paul Costa and Robert McCrae, and another by Warren Norman, independently converged on a similar five-factor structure. This was the turning point! Their models closely resembled each other, and the framework of five broad traits was born.
• Mainstream acceptance and application (1990s to the present). From the nineties onwards, the Big 5 gained momentum. It was no longer confined to academic circles — the model found applications in diverse fields. From the recruitment processes in companies to compatibility algorithms on dating apps, the Big 5 became a beloved tool and eventually went global. Studies across different cultures and countries validated the universality of these traits.

Unboxing the Big 5

Here’s a brief overview of the “Big Five” personality traits:

1. Openness to experience. This trait encapsulates our level of curiosity, creativity, and openness to novel experiences. High scorers often possess vivid imaginations, a love for the arts, and are open to exploring unconventional ideas. Those with lower scores in this area might prefer the known to the unknown.
2. Conscientiousness. Think of this as the “planner” trait. High scorers are organized, dependable, and goal-oriented. They love ticking off that to-do list! But if you’re more spontaneous and less inclined to adhere to strict plans, you likely score on the lower end.
3. Extraversion. Love being the life of the party? You might score high on extraversion. Prefer solitary activities or small gatherings? You might lean towards introversion.
4. Agreeableness. If you often find yourself sympathizing with others, cooperating easily, and avoiding conflicts, you might be high on agreeableness. Those who are more competitive or challenging typically score lower.
5. Neuroticism. A high score might indicate a tendency to experience negative emotions frequently. On the lower end, people tend to be more emotionally stable and resilient.

Let’s explore the five traits in a bit more detail.

1: The Vibrancy of "Openness to Experience"

At its core, “openness to experience” captures the width, depth, and fluidity of our cognitive landscapes. People high in openness tend to be curious explorers, both of the external world and their inner consciousness. They're often seen as imaginative, creative, and appreciative of art, emotions, and novel experiences.

Openness to experience has these sub-facets:

• Fantasy. People with high openness often have a rich inner world. Their daydreams are detailed, immersive, and frequent. 
• Aesthetics. Art, music, literature — those high in this sub-trait are deeply moved by aesthetic experiences. 
• Feelings. Open people are in touch with their emotions. They perceive them with depth, allowing emotions to flow naturally.
• Actions. They're more likely to try out new activities, such as exotic cuisines, unfamiliar travel destinations, or unique hobbies.
• Ideas. Philosophical debates, intellectual games, and pondering life's mysteries are their jam! They love playing with abstract concepts.
• Values. These folks often question societal norms and are open to redefining personal beliefs based on new information.

Openness: The Double-Edged Sword

While openness can be a wellspring of creativity and insight, it comes with its complexities:

• Pros: Enhanced creativity, adaptability, and a deep appreciation for diverse experiences.
• Cons: Overthinking, susceptibility to over-stimulation, and occasionally, feeling out-of-sync with more conventional thinkers.

Nurturing Your Openness

Whether you score high or low, there are always ways to engage with this trait:

• Embrace art. Even if you're not artistically inclined, spending time around art — in a gallery or a music festival, for instance — can boost your openness levels.
• Cultivate curiosity. Approach the world like a detective. Ask questions, seek mysteries, and be wonder-struck!
• Meditation and mindfulness. By connecting deeply with the present, you engage with both your inner world and the world around you, tapping into the essence of openness.
• Read widely. Dive into fiction, poetry, philosophy, and science. Let your mind wander through the vast terrains of human knowledge.

In a world that's rapidly evolving, openness to experience can be the guiding star, leading us to innovations, self-awareness, and a richer understanding of the universe. So, next time you feel that tug of curiosity or the itch to explore something new, embrace it!

2: Spotlight On: The World of "Conscientiousness"

Conscientiousness captures how organized, responsible, and forward-thinking a person is. People high in this trait are often methodical, goal-oriented, and persistent: they’re the friends who always keep their promises or the colleagues whose desks are the pinnacle of organization.

There are many shades of conscientiousness:

• Self-efficacy. People with high conscientiousness believe in their ability to accomplish tasks. They have that "I've got this" attitude even when faced with challenges.
• Orderliness. Organization is their mantra! From physical spaces to planning their day, everything has a place and a schedule.
• Dutifulness. A commitment is a commitment. These people are driven by a sense of duty and moral obligation.
• Achievement-striving. Always aiming for the stars! They set clear goals and work diligently to achieve them.
• Self-discipline. Procrastination? What's that? When there's work to be done, they'll see it through without being sidetracked.
• Cautiousness. They think before they leap. Every decision is weighed carefully, ensuring they don't rush into things.

The Two Sides of Conscientiousness

While conscientiousness is often lauded for its benefits, it's a trait with its unique set of challenges:

• Pros: Higher productivity, trustworthiness, and a strong sense of purpose.
• Cons: Potential for overthinking, inflexibility, or being overly self-critical.

Boosting Your Conscientiousness

Whether you're naturally conscientious or you aspire to be, here are some strategies to cultivate this trait:

• Set clear goals. Begin with the end in mind. What do you want to achieve? Break it down into actionable steps.
• Develop routines. Whether it's a morning meditation or an evening journaling session, routines can anchor your day and boost productivity.
• Time management tools. Dive into the world of planners, to-do lists, and digital apps designed to enhance organization.
• Mindful decision-making. Before making decisions, stop and think. Weigh the pros and cons, and consider potential outcomes.
• Embrace continuous learning. Attend workshops, read books, or take courses that focus on personal growth and efficiency.

3: Stepping Into the Limelight: All About "Extraversion"

Extraversion refers to our orientation towards the external world. It's all about the ways people derive energy from social situations, activities, and interactions. Picture those friends who are the life of the party or the colleagues who thrive in brainstorming sessions. They're likely high on the extraversion scale!

These are the components of extraversion:

• Warmth. People high in extraversion have a knack for forming quick, genuine connections. They radiate friendliness and affection.
• Gregariousness. Crowds? Yes, please! They love social gatherings and are often the nucleus of group activities.
• Assertiveness. They express their opinions and desires confidently, and they often take charge in group dynamics.
• Activity level. On-the-go and packed with energy! They're usually involved in various activities and can juggle multiple roles.
• Excitement-seeking. Crave thrills? That's an extraverted trait! Extroverts are often open to new experiences and seek out stimulating activities.
• Positive emotions. A hallmark of extraversion is the ability to experience and express positive feelings like joy, enthusiasm, and excitement.

The Dual Nature of Extraversion

While being extraverted has its glittering moments, it comes with its own set of quirks:

• Pros: Enhanced social connections, optimism, and adaptability in group settings.
• Cons: Potential for overcommitment, difficulty in solitude, or occasional overlooking of details.

Tuning Into Your Extraversion

Whether you're naturally extraverted or looking to amplify this trait, here are some ways to embrace it:

• Social hobbies. Engage in group activities. Think dance classes, book clubs, or team sports.
• Speak up. Share your ideas in meetings, voice your opinions in discussions, and contribute to brainstorming sessions.
• Seek out stimulating environments. Attend events, workshops, or festivals that pique your interest.
• Practice active listening. While it's great to talk, make sure you're also tuning into others. Balance is key!
• Create “me-time.” Even the most extraverted among us need downtime. Set aside moments to recharge, reflect, and practice self-care.

Extraversion, with its vibrant energy and social prowess, adds zest to life. Whether you're dominating the dance floor, leading a team project, or simply relishing a hearty chat with a friend, this trait is in play. So, here's to the magic of connection, enthusiasm, and the boundless joys of the external world! 

4: Taking Center Stage: The Harmony of "Agreeableness"

Agreeableness is all about our innate orientation towards others in terms of cooperation, warmth, and understanding. It makes us caring friends, supportive family members, and cooperative colleagues. Ever noticed someone who's exceptionally understanding or seems to naturally radiate compassion? They're probably high in agreeableness!

Let’s discuss the components of agreeableness:

• Trust. Those high in agreeableness often give others the benefit of the doubt. They believe in the inherent goodness of people.
• Altruism. It’s not just about being kind — it's about genuine concern for the well-being of others. They often go the extra mile to help.
• Tenderness. Agreeable folks express warmth and affection effortlessly, making those around them feel cherished.
• Compliance. Not to be mistaken for weakness, this is about choosing battles wisely and avoiding unnecessary conflicts.
• Modesty. Humble and unassuming, agreeable people are often the unsung heroes, working behind the scenes.
• Sympathy. Agreeable individuals have a deep ability to understand and resonate with others' emotions, making them excellent listeners.

The Balancing Act of Agreeableness

While agreeableness sprinkles kindness everywhere, it has its nuances:

• Pros: Enhanced interpersonal relationships, emotional support, and effective conflict resolution.
• Cons: Risk of being taken advantage of, occasionally suppressing personal desires, or struggling with assertiveness.

Cultivating Your Agreeableness

Whether you naturally lean towards agreeableness or wish to enhance this trait, here are ways to nurture it:

• Empathy exercises. Delve into activities or readings that allow you to step into someone else's shoes. This boosts understanding.
• Active listening. It's not just about hearing but truly understanding. When someone talks, be present and listen deeply.
• Assertiveness training. For those high in agreeableness, it’s crucial to learn when to say no and stand your ground, ensuring balance.
• Seek feedback. Regularly ask friends or colleagues about your interactions to understand and refine your interpersonal skills.
• Engage in collaborative activities. Group projects, team sports, or community service can enhance your cooperative skills.

5: Unraveling the Mystique: Navigating "Neuroticism"

Neuroticism touches on how we respond to stressors, our emotional stability, and the depth of our feelings. It's not just about being "neurotic" — rather, it's about the richness and intensity of emotions. Have you ever felt waves of worry wash over you, or an intense reaction to a seemingly minor event? That's neuroticism making its presence known.

These are some components of neuroticism:

• Anxiety. A heightened sense of worry or unease, often anticipating the worst even without any concrete reason.
• Anger. Can be expressed as frustration or even hostility. It's about feeling irritable or easily ruffled by disruptions.
• Depression. This doesn't mean clinical depression. In the context of neuroticism, it refers to experiencing feelings of sadness, hopelessness, or dejection.
• Self-consciousness. A heightened awareness of oneself, especially in social situations, often leading to feelings of vulnerability or embarrassment.
• Immoderation. Difficulty resisting urges or temptations, which might result in impulsive decisions.
• Vulnerability. A sense of being unable to handle stressors, often feeling overwhelmed during challenging times.

The Double-Edged Sword of Neuroticism

Like every trait, neuroticism has its dualities:

• Pros: Depth of feeling, heightened empathy, and rich introspection.
• Cons: Potential for overreacting, stress susceptibility, and a tendency to get caught in negative emotional spirals.

Channeling Your Neuroticism

Whether you naturally resonate with neuroticism or just encounter it occasionally, here's how to harness its power:

• Mindfulness meditation. This practice helps ground emotions, allowing for a balanced response to stressors.
• Journaling. Pouring out feelings onto paper can provide clarity and serve as an emotional release.
• Establish boundaries. Recognize what triggers your emotional spirals and set healthy boundaries, be it with people or situations.
• Seek support. Talk to friends, family, or consider professional counseling. Remember: it's okay to seek help when navigating intense emotions. And check out the Reframe app for extra support!
• Engage in physical activity. Exercise can be a fantastic outlet, releasing built-up tension and elevating mood.
• Embrace self-compassion. Be gentle with yourself. It's okay to feel deeply, but it’s important to learn to comfort and reassure your inner self.

The Big 5 and the Alcohol Journey

Embarking on a journey to reduce or quit alcohol is commendable, and understanding your personality can also provide invaluable insights into this process. The Big 5 model offers a unique lens to understand our behaviors, including our relationship with alcohol. So how do these traits intertwine with your alcohol journey?

1. Openness to experience. Those high in openness might be more likely to experiment with alcohol out of curiosity or as a way to seek novel experiences.
   
   ‍Journey Insight: Recognize this tendency and redirect your quest for novelty towards healthier avenues, like taking up a new hobby or exploring new environments.
2. Conscientiousness. Individuals with high conscientiousness often set goals and adhere to them, making them less prone to overindulge. They might have better discipline in moderating their alcohol intake.
   
   ‍Journey Insight: Leverage this strength by setting clear, structured goals regarding alcohol reduction. Regularly track and celebrate your progress.
3. Extraversion. Extraverts might consume alcohol in social settings, seeing it as a facilitator for socializing and bonding.
   
   Journey Insight: Be aware of social triggers. Consider discussing your goals with friends or choosing events where drinking isn't the main focus. Engage in social activities that don't revolve aroun alcohol.
4. Agreeableness. Those high in agreeableness might find it challenging to say no when offered a drink, especially if they perceive it as a social obligation or don't want to upset someone.
   
   Journey Insight: Prioritize your well-being. Practice polite but firm ways to decline alcohol. Discuss your alcohol reduction goals with close friends and family so they can offer support.
5. Neuroticism. Individuals high in neuroticism might use alcohol as a coping mechanism to manage stress, anxiety, or negative emotions.
   
   Journey Insight: Recognize and address the underlying emotional triggers. Seek healthier coping mechanisms like meditation, exercise, or talking to someone you trust. Consider professional counseling if you often turn to alcohol to handle emotions.

Understanding where you fall on the Big 5 spectrum can provide a roadmap to navigate challenges and leverage strengths in your journey with alcohol. It’s about harnessing the insights these traits offer and crafting a personalized strategy. Whether you aim to cut back or quit entirely, aligning your efforts with your personality can make the journey smoother and more rewarding!

Beyond the Big 5: Venturing Into Alternative Models

While the Big 5 reigns supreme in popularity, it's not the only personality model out there. Several alternative frameworks challenge or complement the Five Factor Model, offering fresh perspectives on human behavior:

1. Eysenck's Three Dimensions

Hans Eysenck, a renowned psychologist, proposed a simpler three-factor model:

• Extraversion. Yep, it appears here too! Eysenck’s interpretation, however, strongly linked it to our nervous system's arousal — with extraverts seeking stimulation and introverts avoiding it.
• Neuroticism. Another familiar one! Eysenck’s focus was on emotional stability and mood.
• Psychoticism. This unique dimension refers to traits like aggressiveness, impulsivity, and empathy levels.

2. Cattell's 16 Personality Factors

Raymond Cattell went the other way, embracing complexity in his 16-factor model. He believed that to truly capture the nuances of human personality, a more intricate model was needed. His factors range from “Warmth” to “Tension,” offering a detailed roadmap of personality traits.

3. HEXACO Model of Personality

Making waves in recent years, the HEXACO model adds a sixth trait: honesty-humility. This one measures sincerity, fairness, modesty, and greed-avoidance. The other five dimensions bear similarities to the Big 5, with some differences in definition and emphasis.

4. The Cloninger's Temperament and Character Model

Psychologist Robert Cloninger proposed a bio-social model, which explores both temperament (inherited) and character (influenced by experience and learning):

• Temperament. Includes Novelty Seeking, Harm Avoidance, Reward Dependence, and Persistence.
• Character. Focuses on Self-Directedness, Cooperativeness, and Self-Transcendence.

5. The Dark Triad

Venturing into the shadowy corners of personality, the Dark Triad explores three interconnected negative traits:

• Narcissism. Excessive self-love and a sense of entitlement.
• Machiavellianism. Manipulative behaviors and cynicism.
• Psychopathy. Impulsivity combined with a lack of remorse or empathy.

6. Myers-Briggs Type Indicator (MBTI)

An all-time favorite for many, the MBTI classifies personalities into 16 types based on four dichotomies, such as Extraversion/Introversion and Thinking/Feeling. While not as research-heavy as the Big 5, its straightforward approach has won it many fans worldwide.

Action Time! 7 Steps To Harness the Power of The Big 5

• Self-reflection journal. Start a journal focusing solely on your behaviors, thoughts, and feelings. Over time, you'll see patterns aligning with the Big 5 traits. This awareness can be a game-changer!
• Step outside your comfort zone. If you identify as an introvert, maybe try attending a social gathering. For those low on openness, how about trying a new hobby?
• Goal-oriented planning. If you're high on conscientiousness, utilize it! Set clear goals, and enjoy the process of achieving them. It's your superpower!
• Emotional check-ins. Particularly for those leaning towards neuroticism, daily emotional check-ins can be beneficial. Recognize your emotions, but don't judge them.
• Embrace differences. Recognize that everyone's unique. Just because your friend's high on extraversion doesn’t mean they don’t value your introverted ways. Celebrate the differences!
• Seek feedback. Ask close friends or family about how they perceive you. Sometimes, an external perspective can offer clarity.
• Reassess periodically. Our personalities aren't static. With life changes, our traits might shift too. Every year, take some time to reassess where you stand on the Big 5 spectrum.

Wrapping Up

With the dynamic universe of the Big 5 at your fingertips, you're now equipped to navigate the complexities of your personality. And remember, there's no right or wrong here — just a colorful palette of human behaviors and tendencies.

Understanding these inherent traits is especially important when considering our relationship with alcohol. Recognizing how the Big 5 manifest in our lives can empower us to make informed, strategic decisions about alcohol consumption. The point is not to resist our nature, but to embrace it as we use our strengths to our advantage and remain mindful of our particular challenges. With our self-awareness and intention in sync, we’re well on our way to a balanced, informed, and rewarding journey with alcohol and beyond!

Take Control of Your Drinking With Reframe

Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!

The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.

You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.

Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.

And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).

The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!

You wake up on a Sunday morning, head pounding and stomach churning, remnants of last night's party echoing in your mind. The once-enjoyable evening now seems like a distant memory as you grapple with the dreaded aftermath: a hangover. It's a familiar scenario for many, and while we often joke about our "wine flu" or "beer blunders," the science behind hangovers is quite serious.

Keep reading to learn what’s behind your hangover and how to cure it quickly.

The Science of Hangovers

A hangover is a collection of unpleasant physiological and psychological effects that can occur after consuming too much alcohol. The severity and symptoms can vary from person to person, but common symptoms include headache, dizziness, fatigue, nausea, stomach discomfort, and sensitivity to light and sound.

Alcohol is a diuretic, which means it encourages the body to lose more water than it takes in. This leads to dehydration, which can cause symptoms like thirst, dizziness, and lightheadedness. Dehydration is also partly responsible for the dry mouth and headache associated with hangovers.

How Alcohol Affects the Body

Along with water, you also lose electrolytes when you urinate more frequently after drinking. Electrolytes, such as potassium and sodium, are essential for many bodily functions, and their imbalance can contribute to hangover symptoms like weakness, shakiness, and mood disturbances. Aside from this, alcohol can irritate the lining of your stomach and increase acid production, leading to nausea, vomiting, or stomach pain.

While alcohol can make you feel sleepy and might help you fall asleep more quickly, it actually reduces the quality of your sleep. It disrupts the sleep cycle, mainly by reducing the amount of REM (rapid eye movement) sleep, which can leave you feeling groggy and tired the next day.

When you drink, your liver breaks down alcohol into acetaldehyde, a toxic substance that's eventually converted into harmless acetate. However, consuming a lot of alcohol in a short time can cause a buildup of acetaldehyde, which can lead to nausea and vomiting.

Congeners are substances produced during alcohol fermentation and are present in different amounts in different alcoholic beverages. They are thought to contribute to the severity of hangovers, with darker liquors like whiskey and red wine generally containing more congeners than lighter ones like vodka or white wine.

Food and Drinks for Hangover Relief

When facing the challenge of a hangover, the right choice of foods and drinks can be your best ally in seeking relief. These selections are not just about satisfying cravings; they have been scientifically shown to alleviate common hangover symptoms like dehydration, nausea, and low blood sugar. 

• Water and electrolytes. Rehydrating is key. Water, coconut water, or sports drinks replenish lost fluids and electrolytes.
• Toast and bananas. Simple, bland foods like toast and bananas are easy on your stomach and restore nutrients like potassium.
• Eggs. Eggs contain cysteine, which helps break down acetaldehyde, easing hangover symptoms.
• Fruits and smoothies. Fruits, especially oranges and berries, provide vitamins. Smoothies can be a gentle way to introduce these nutrients. Just avoid added sugars!

Hangover Prevention Foods

Let’s explore some smart, delicious food options that work wonders in preventing the uncomfortable aftermath of a night of drinking. From nutrient-dense meals to snacks, these hangover prevention foods will ensure you wake up feeling refreshed and ready to tackle the day. 

Balanced and Nutrient-Dense Pre-Party Meals 

Planning ahead with hangover-prevention foods can significantly mitigate the effects of alcohol. Consuming a balanced, nutrient-dense meal rich in carbohydrates, proteins, and fats before indulging in alcoholic beverages can help in slowing down the absorption of alcohol and prevent hangover symptoms. 

• Whole grain pasta with grilled chicken. A dish of whole-grain pasta served with grilled chicken breast and a side of steamed vegetables offers a balanced mix of complex carbohydrates, lean protein, and fiber.
• Quinoa salad with avocado and black beans. Quinoa is a great source of protein and carbohydrates, while avocado provides healthy fats. Adding black beans increases the protein content, making it a nutrient-dense meal.
• Salmon with sweet potato and broccoli. Baked or grilled salmon provides healthy fats and protein. Pair it with a baked sweet potato and steamed broccoli for a meal rich in carbohydrates and essential nutrients.

Smart Snacking

Additionally, smart snacking choices, like opting for nuts and cheese during a drinking session, not only provide sustained energy but also slow the impact of alcohol on the body.

• Mixed nuts and cheese platter. A selection of mixed nuts (almonds, walnuts, cashews) alongside slices of cheese such as cheddar, gouda, or brie. This combination offers protein, healthy fats, and sustained energy.
• Greek yogurt with almonds and honey. Greek yogurt is a good source of protein and can be paired with almonds for healthy fats and honey for a touch of sweetness.
• Apple slices with peanut butter and cheese cubes. The crispness of apple slices combined with the creaminess of peanut butter and the richness of cheese cubes like Swiss or mozzarella provide a satisfying and energy-boosting snack.

Practical Ways To Avoid a Hangover

Implementing these steps will allow you to enjoy your social life while also taking care of your body, leading to more enjoyable mornings after nights out.

1. Hydration station setup. Before heading out for the evening, prepare a dedicated area in your home with essentials for rehydration. This "hydration station" should include bottles of water, electrolyte-replenishing drinks like sports beverages or coconut water, and perhaps a small snack such as crackers or a banana. This setup ensures that when you return, everything you need to begin the rehydration process is readily available, helping you to counter the dehydrating effects of alcohol immediately.

2. The morning-after meal prep. Plan and prepare a simple, nutrient-rich breakfast for the following morning. This could include a dish like soft-boiled eggs with whole-grain toast that provides protein and complex carbohydrates and a side of fruit such as berries or an orange for a vitamin boost. Having this meal ready to go reduces the effort needed in the morning, making it easier for you to nourish your body when you might be feeling less than your best.

3. Portable snack packs. Create and carry small snack packs consisting of mixed nuts (like almonds, walnuts, or cashews) and some whole-grain crackers. These are perfect for munching on during your night out. The protein and healthy fats from the nuts along with the carbohydrates from the crackers will provide sustained energy and help slow down the absorption of alcohol.
4. Mindful drinking reminder. Use your phone to set periodic reminders or alarms that prompt you to check in with yourself, encouraging you to drink a glass of water between drinks and to monitor your alcohol intake. This mindful drinking approach can help you moderate alcohol consumption and stay hydrated.

5. Sleep sanctuary. Optimize your sleeping environment to enhance the quality of your rest. Ensure your bedroom is dark, cool, and quiet. Consider using blackout curtains, earplugs, or a white noise machine if necessary. Even if you get fewer hours of sleep after a night out, making sure the sleep you do get is of high quality can significantly affect how you feel the next day.

By understanding the science behind a hangover and taking proactive steps, you can mitigate the effects and even prevent them. Remember, your body is a complex system that reacts to what you consume and how you treat it. Taking these small, actionable steps can ease your post-party woes and contribute to healthier drinking habits. Here's to brighter mornings and healthier choices!

Smart Drinking Choices Keep the Hangover Away

At their core, hangovers are a complex response involving dehydration, toxic substances, and disrupted bodily functions due to alcohol consumption. Remember that drinking in moderation, staying hydrated, eating well before indulging, and choosing your drinks wisely can significantly reduce hangover effects. 

If you want to cut back on your alcohol consumption but don’t know where to start, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people reduce their alcohol consumption and develop healthier lifestyle habits. 

You wake up on a Sunday morning, head pounding and stomach churning, remnants of last night's party echoing in your mind. The once-enjoyable evening now seems like a distant memory as you grapple with the dreaded aftermath: a hangover. It's a familiar scenario for many, and while we often joke about our "wine flu" or "beer blunders," the science behind hangovers is quite serious.

Keep reading to learn what’s behind your hangover and how to cure it quickly.

The Science of Hangovers

A hangover is a collection of unpleasant physiological and psychological effects that can occur after consuming too much alcohol. The severity and symptoms can vary from person to person, but common symptoms include headache, dizziness, fatigue, nausea, stomach discomfort, and sensitivity to light and sound.

Alcohol is a diuretic, which means it encourages the body to lose more water than it takes in. This leads to dehydration, which can cause symptoms like thirst, dizziness, and lightheadedness. Dehydration is also partly responsible for the dry mouth and headache associated with hangovers.

How Alcohol Affects the Body

Along with water, you also lose electrolytes when you urinate more frequently after drinking. Electrolytes, such as potassium and sodium, are essential for many bodily functions, and their imbalance can contribute to hangover symptoms like weakness, shakiness, and mood disturbances. Aside from this, alcohol can irritate the lining of your stomach and increase acid production, leading to nausea, vomiting, or stomach pain.

While alcohol can make you feel sleepy and might help you fall asleep more quickly, it actually reduces the quality of your sleep. It disrupts the sleep cycle, mainly by reducing the amount of REM (rapid eye movement) sleep, which can leave you feeling groggy and tired the next day.

When you drink, your liver breaks down alcohol into acetaldehyde, a toxic substance that's eventually converted into harmless acetate. However, consuming a lot of alcohol in a short time can cause a buildup of acetaldehyde, which can lead to nausea and vomiting.

Congeners are substances produced during alcohol fermentation and are present in different amounts in different alcoholic beverages. They are thought to contribute to the severity of hangovers, with darker liquors like whiskey and red wine generally containing more congeners than lighter ones like vodka or white wine.

Food and Drinks for Hangover Relief

When facing the challenge of a hangover, the right choice of foods and drinks can be your best ally in seeking relief. These selections are not just about satisfying cravings; they have been scientifically shown to alleviate common hangover symptoms like dehydration, nausea, and low blood sugar. 

• Water and electrolytes. Rehydrating is key. Water, coconut water, or sports drinks replenish lost fluids and electrolytes.
• Toast and bananas. Simple, bland foods like toast and bananas are easy on your stomach and restore nutrients like potassium.
• Eggs. Eggs contain cysteine, which helps break down acetaldehyde, easing hangover symptoms.
• Fruits and smoothies. Fruits, especially oranges and berries, provide vitamins. Smoothies can be a gentle way to introduce these nutrients. Just avoid added sugars!

Hangover Prevention Foods

Let’s explore some smart, delicious food options that work wonders in preventing the uncomfortable aftermath of a night of drinking. From nutrient-dense meals to snacks, these hangover prevention foods will ensure you wake up feeling refreshed and ready to tackle the day. 

Balanced and Nutrient-Dense Pre-Party Meals 

Planning ahead with hangover-prevention foods can significantly mitigate the effects of alcohol. Consuming a balanced, nutrient-dense meal rich in carbohydrates, proteins, and fats before indulging in alcoholic beverages can help in slowing down the absorption of alcohol and prevent hangover symptoms. 

• Whole grain pasta with grilled chicken. A dish of whole-grain pasta served with grilled chicken breast and a side of steamed vegetables offers a balanced mix of complex carbohydrates, lean protein, and fiber.
• Quinoa salad with avocado and black beans. Quinoa is a great source of protein and carbohydrates, while avocado provides healthy fats. Adding black beans increases the protein content, making it a nutrient-dense meal.
• Salmon with sweet potato and broccoli. Baked or grilled salmon provides healthy fats and protein. Pair it with a baked sweet potato and steamed broccoli for a meal rich in carbohydrates and essential nutrients.

Smart Snacking

Additionally, smart snacking choices, like opting for nuts and cheese during a drinking session, not only provide sustained energy but also slow the impact of alcohol on the body.

• Mixed nuts and cheese platter. A selection of mixed nuts (almonds, walnuts, cashews) alongside slices of cheese such as cheddar, gouda, or brie. This combination offers protein, healthy fats, and sustained energy.
• Greek yogurt with almonds and honey. Greek yogurt is a good source of protein and can be paired with almonds for healthy fats and honey for a touch of sweetness.
• Apple slices with peanut butter and cheese cubes. The crispness of apple slices combined with the creaminess of peanut butter and the richness of cheese cubes like Swiss or mozzarella provide a satisfying and energy-boosting snack.

Practical Ways To Avoid a Hangover

Implementing these steps will allow you to enjoy your social life while also taking care of your body, leading to more enjoyable mornings after nights out.

1. Hydration station setup. Before heading out for the evening, prepare a dedicated area in your home with essentials for rehydration. This "hydration station" should include bottles of water, electrolyte-replenishing drinks like sports beverages or coconut water, and perhaps a small snack such as crackers or a banana. This setup ensures that when you return, everything you need to begin the rehydration process is readily available, helping you to counter the dehydrating effects of alcohol immediately.

2. The morning-after meal prep. Plan and prepare a simple, nutrient-rich breakfast for the following morning. This could include a dish like soft-boiled eggs with whole-grain toast that provides protein and complex carbohydrates and a side of fruit such as berries or an orange for a vitamin boost. Having this meal ready to go reduces the effort needed in the morning, making it easier for you to nourish your body when you might be feeling less than your best.

3. Portable snack packs. Create and carry small snack packs consisting of mixed nuts (like almonds, walnuts, or cashews) and some whole-grain crackers. These are perfect for munching on during your night out. The protein and healthy fats from the nuts along with the carbohydrates from the crackers will provide sustained energy and help slow down the absorption of alcohol.
4. Mindful drinking reminder. Use your phone to set periodic reminders or alarms that prompt you to check in with yourself, encouraging you to drink a glass of water between drinks and to monitor your alcohol intake. This mindful drinking approach can help you moderate alcohol consumption and stay hydrated.

5. Sleep sanctuary. Optimize your sleeping environment to enhance the quality of your rest. Ensure your bedroom is dark, cool, and quiet. Consider using blackout curtains, earplugs, or a white noise machine if necessary. Even if you get fewer hours of sleep after a night out, making sure the sleep you do get is of high quality can significantly affect how you feel the next day.

By understanding the science behind a hangover and taking proactive steps, you can mitigate the effects and even prevent them. Remember, your body is a complex system that reacts to what you consume and how you treat it. Taking these small, actionable steps can ease your post-party woes and contribute to healthier drinking habits. Here's to brighter mornings and healthier choices!

Smart Drinking Choices Keep the Hangover Away

At their core, hangovers are a complex response involving dehydration, toxic substances, and disrupted bodily functions due to alcohol consumption. Remember that drinking in moderation, staying hydrated, eating well before indulging, and choosing your drinks wisely can significantly reduce hangover effects. 

If you want to cut back on your alcohol consumption but don’t know where to start, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people reduce their alcohol consumption and develop healthier lifestyle habits. 

Ready To Manage Your Fibromyalgia Without Alcohol? Try Reframe!

Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!

The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.

You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.

Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.

And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).

The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!

Imagine living everyday with chronic pain. This is the reality that people with fibromyalgia face. But what exactly is fibromyalgia? Can alcohol help alleviate the symptoms of fibromyalgia or only worsen the condition? To understand how alcohol affects fibromyalgia, let’s dive into what it is and how alcohol is related to chronic pain conditions. 

What is a Fibromyalgia? 

Fibromyalgia is a complex and often misunderstood central nervous system disorder that significantly impacts the way our body processes pain signals. Think of your nervous system as a delicate network, where each signal is meant to convey important information. In fibromyalgia, this network becomes hypersensitive, amplifying pain signals and causing persistent discomfort.

The hallmark of fibromyalgia is chronic, widespread pain that affects various parts of the body. It's as if the body's pain receptors are turned up to a high setting, making routine activities a challenge. This heightened sensitivity isn't limited to physical pain; it extends to various aspects of well-being.

Fibromyalgia Symptoms 

Ordinary activities can become a challenge for people with fibromyalgia. But fibromyalgia goes beyond physical pain; it encompasses fatigue, sleep disturbances, cognitive challenges (often referred to as "fibro fog"), and mood swings. To understand the nature of this condition, let’s break down its different symptoms. 

• Chronic pain. The hallmark symptom of fibromyalgia is chronic, widespread pain that affects muscles, ligaments, and tendons throughout the body. This pain is often described as a constant dull ache, but it can also manifest as sharp, shooting sensations.
• Fatigue. Individuals with fibromyalgia often experience persistent fatigue that goes beyond ordinary tiredness. This overwhelming sense of exhaustion can be debilitating and is not always alleviated by rest.
• Sleep disturbances. Fibromyalgia disrupts normal sleep patterns, leading to difficulties in falling asleep and staying asleep. Despite spending adequate time in bed, individuals with fibromyalgia may wake up feeling unrefreshed.
• Cognitive challenges ("fibro fog"). Many people with fibromyalgia report cognitive difficulties, commonly referred to as "fibro fog." This can include issues with memory, concentration, and overall mental clarity. Simple tasks may become more challenging.
• Mood swings. Fibromyalgia can impact emotional well-being, leading to mood swings, anxiety, and depression. The constant battle with pain and fatigue can take a toll on mental health.
• Headaches. Chronic headaches, including tension-type and migraine headaches, are common among individuals with fibromyalgia. These headaches can further contribute to the overall burden of discomfort.
• Joint stiffness. Stiffness in the joints, similar to that experienced in arthritis, is another symptom of fibromyalgia. This stiffness can be particularly pronounced in the morning.
• Irritable bowel syndrome (IBS) and digestive issues. Fibromyalgia is often associated with gastrointestinal symptoms, including irritable bowel syndrome (IBS), abdominal pain, bloating, and changes in bowel movements.
• Sensitivity to temperature and touch. Individuals with fibromyalgia may be hypersensitive to temperature changes and experience discomfort in response to stimuli that others find normal, such as a gentle touch.
• Numbness and tingling. Some individuals with fibromyalgia may experience sensations of numbness and tingling, often described as similar to the feeling of pins and needles.

Treatment for Fibromyalgia

Managing fibromyalgia involves a comprehensive approach that addresses the diverse range of symptoms. While there isn't a one-size-fits-all solution, a combination of medical interventions, lifestyle adjustments, and holistic therapies can significantly improve the quality of life for individuals living with fibromyalgia. Some treatments for fibromyalgia include:

• Medications. Over-the-counter pain relievers, such as acetaminophen or other NSAIDs, may offer some relief from muscle pain and discomfort. Prescription medications, including duloxetine and milnacipran, can help manage pain and improve mood.
• Therapies. Tailored exercise programs designed by physical therapists can help improve flexibility, strength, and overall physical function. Alternative therapies like acupuncture and massage therapy can also help relax the muscles. 
• Lifestyle adjustments. Engaging in low-impact exercises, such as walking, swimming, or yoga, can help alleviate symptoms and improve overall well-being. Techniques like mindfulness, meditation, and deep breathing can be effective in managing stress, which often exacerbates fibromyalgia symptoms.

Alcohol Use and Abuse in Chronic Pain Conditions

Alcohol and chronic pain conditions, like fibromyalgia, can become a dangerous pair. While alcohol is often perceived as a means of temporary relief from pain or stress, its impact on individuals with chronic pain conditions can be counterproductive and even worsen existing symptoms. Alcohol use disorder (AUD) is a serious condition that has harmful effects on our body. When it is coupled with chronic pain conditions, you now have to face multiple conditions that have serious complications. 

The Effect of Alcohol on Fibromyalgia

While alcohol might offer temporary relief, its effects on the central nervous system can influence fibromyalgia symptoms in potentially harmful ways. 

1. Temporary relief vs. long-term impact. Initially, alcohol may provide a sense of numbing and relaxation, offering a brief relief from the persistent pain caused by fibromyalgia. However, the relief is often short-lived, and the long-term consequences can exacerbate fibromyalgia symptoms. Chronic alcohol use can lead to increased sensitivity to pain, intensifying the very discomfort that you try to alleviate. This is not only counterproductive, but can also expose your body to other effects that alcohol can have on your body, like intolerance and other health conditions. Not only does this not help with fibromyalgia, it might add to the problems that you are already experiencing. 
2. Dependency and mental health. Relying on alcohol as a coping mechanism poses a risk of dependency, creating a cycle that can be challenging to break. Chronic pain conditions, including fibromyalgia, often coexist with mental health challenges. Chronic alcohol use can contribute to or worsen conditions such as anxiety and depression, intensifying the psychological impact of chronic pain. Alcohol misuse can also worsen our mental health, adding an additional layer of complexity to the overall health picture. 
3. Cognitive impact. Chronic alcohol use is known to impair attention and concentration. Alcohol disrupts the consolidation of memories and can lead to both short-term and long-term memory impairment. The cognitive impairment associated with chronic alcohol use, coupled with the cognitive challenges of chronic pain conditions, may add more difficulties in daily functioning. 
4. Interaction with medications. Fibromyalgia is often managed with medications, and alcohol can interact negatively with these drugs. For example, mixing alcohol with over-the-counter painkillers can be dangerous. This interaction may compromise the effectiveness of medications or lead to adverse side effects. 
5. Sleep disruptions. The sedative properties of alcohol may create an illusion of improved sleep, which is often disrupted in fibromyalgia. Despite its initial sleep-inducing effects, alcohol disrupts the normal sleep cycle, contributing to the sleep disturbances already prevalent in fibromyalgia. This disruption can further compromise overall sleep quality.
6. Increased fatigue. Alcohol, being a depressant, can contribute to feelings of fatigue. For individuals with fibromyalgia, who already experience persistent exhaustion, the added impact of alcohol can worsen feelings of lethargy.

While alcohol might offer a momentary escape from the challenges of fibromyalgia, its long-term impact can be counterproductive. Individuals with fibromyalgia are encouraged to explore holistic approaches, engage with healthcare professionals, and consider healthier alternatives that contribute to long-term well-being and effective symptom management. Read the next section for ways to manage fibromyalgia without alcohol!

Tips for Managing Fibromyalgia (Without Alcohol)

A robust support system isn’t built overnight. Instead, it is a gradual and Living with fibromyalgia means finding what works best for your body. Here are some ways to manage symptoms without alcohol:

• Stay hydrated. Proper hydration supports the body's functions, including circulation, which is essential for managing pain and fatigue. Also choose non-alcoholic beverages that help maintain your body's natural balance. Herbal teas are great for relaxation without added alcohol or caffeine. 
• Exercise regularly. Engage in low-impact exercises, such as walking, swimming, or yoga. These activities help improve flexibility, reduce stiffness, and enhance overall physical function. Pace yourself during physical activities. Listen to your body, and avoid overexertion, as pushing too hard can exacerbate symptoms.
• Prioritize sleep. Develop a bedtime routine that promotes restful sleep, which is crucial for managing fibromyalgia symptoms. This also helps regulate the sleep-wake cycle, promoting better sleep quality. Ensure your sleep environment is conducive to rest. Keep the bedroom dark, quiet, and at a comfortable temperature. 
• Eat well. Maintain a diet that supports your overall health, with plenty of whole foods and minimal processed items. Embrace a diet rich in anti-inflammatory foods, such as fruits, vegetables, whole grains, and fatty fish. These foods can help alleviate inflammation and contribute to overall well-being. 
• Practice mindfulness. Incorporate stress management techniques, such as mindfulness, meditation, or deep breathing exercises. Stress reduction is crucial for minimizing symptom flare-ups. 
• Seek support. Join fibromyalgia support groups or communities. Connecting with others who share similar experiences can provide a sense of understanding, validation, and valuable tips for managing symptoms. Communicate openly with friends, family, and healthcare professionals about your condition. Building a supportive network can enhance emotional well-being. 
• Explore alternative therapies. Consider acupuncture as an alternative therapy. This traditional Chinese medicine technique involves inserting thin needles into specific points on the body and has been used historically to manage pain. Massage therapies are also a means of relaxation and pain relief. Professional massages or self-massage techniques can help reduce muscle tension associated with fibromyalgia. 
• Integrate holistic pain management. Opting for a comprehensive pain management plan that considers various therapeutic modalities and lifestyle adjustments is crucial. This approach addresses the root causes of pain rather than masking symptoms with temporary solutions. Pain is both physiological and psychological, so having awareness of this interplay is important for our health. 

While alcohol might seem like a tempting escape, exploring alternative strategies without its negative consequences is crucial for sustainable well-being. Seek guidance from healthcare professionals and explore holistic approaches so you can live the best life possible. Don’t let your fibromyalgia define you!

Summing Up

As we navigate the complexities of fibromyalgia, let's make informed choices that support our well-being. By understanding how alcohol can affect our symptoms, we can make decisions that help us feel our best. Embrace each day with the knowledge that you have the power to improve your health and well-being. Let’s empower ourselves to manage pain without the need for alcohol — by leveraging our brain’s healing superpowers! 

Imagine living everyday with chronic pain. This is the reality that people with fibromyalgia face. But what exactly is fibromyalgia? Can alcohol help alleviate the symptoms of fibromyalgia or only worsen the condition? To understand how alcohol affects fibromyalgia, let’s dive into what it is and how alcohol is related to chronic pain conditions. 

What is a Fibromyalgia? 

Fibromyalgia is a complex and often misunderstood central nervous system disorder that significantly impacts the way our body processes pain signals. Think of your nervous system as a delicate network, where each signal is meant to convey important information. In fibromyalgia, this network becomes hypersensitive, amplifying pain signals and causing persistent discomfort.

The hallmark of fibromyalgia is chronic, widespread pain that affects various parts of the body. It's as if the body's pain receptors are turned up to a high setting, making routine activities a challenge. This heightened sensitivity isn't limited to physical pain; it extends to various aspects of well-being.

Fibromyalgia Symptoms 

Ordinary activities can become a challenge for people with fibromyalgia. But fibromyalgia goes beyond physical pain; it encompasses fatigue, sleep disturbances, cognitive challenges (often referred to as "fibro fog"), and mood swings. To understand the nature of this condition, let’s break down its different symptoms. 

• Chronic pain. The hallmark symptom of fibromyalgia is chronic, widespread pain that affects muscles, ligaments, and tendons throughout the body. This pain is often described as a constant dull ache, but it can also manifest as sharp, shooting sensations.
• Fatigue. Individuals with fibromyalgia often experience persistent fatigue that goes beyond ordinary tiredness. This overwhelming sense of exhaustion can be debilitating and is not always alleviated by rest.
• Sleep disturbances. Fibromyalgia disrupts normal sleep patterns, leading to difficulties in falling asleep and staying asleep. Despite spending adequate time in bed, individuals with fibromyalgia may wake up feeling unrefreshed.
• Cognitive challenges ("fibro fog"). Many people with fibromyalgia report cognitive difficulties, commonly referred to as "fibro fog." This can include issues with memory, concentration, and overall mental clarity. Simple tasks may become more challenging.
• Mood swings. Fibromyalgia can impact emotional well-being, leading to mood swings, anxiety, and depression. The constant battle with pain and fatigue can take a toll on mental health.
• Headaches. Chronic headaches, including tension-type and migraine headaches, are common among individuals with fibromyalgia. These headaches can further contribute to the overall burden of discomfort.
• Joint stiffness. Stiffness in the joints, similar to that experienced in arthritis, is another symptom of fibromyalgia. This stiffness can be particularly pronounced in the morning.
• Irritable bowel syndrome (IBS) and digestive issues. Fibromyalgia is often associated with gastrointestinal symptoms, including irritable bowel syndrome (IBS), abdominal pain, bloating, and changes in bowel movements.
• Sensitivity to temperature and touch. Individuals with fibromyalgia may be hypersensitive to temperature changes and experience discomfort in response to stimuli that others find normal, such as a gentle touch.
• Numbness and tingling. Some individuals with fibromyalgia may experience sensations of numbness and tingling, often described as similar to the feeling of pins and needles.

Treatment for Fibromyalgia

Managing fibromyalgia involves a comprehensive approach that addresses the diverse range of symptoms. While there isn't a one-size-fits-all solution, a combination of medical interventions, lifestyle adjustments, and holistic therapies can significantly improve the quality of life for individuals living with fibromyalgia. Some treatments for fibromyalgia include:

• Medications. Over-the-counter pain relievers, such as acetaminophen or other NSAIDs, may offer some relief from muscle pain and discomfort. Prescription medications, including duloxetine and milnacipran, can help manage pain and improve mood.
• Therapies. Tailored exercise programs designed by physical therapists can help improve flexibility, strength, and overall physical function. Alternative therapies like acupuncture and massage therapy can also help relax the muscles. 
• Lifestyle adjustments. Engaging in low-impact exercises, such as walking, swimming, or yoga, can help alleviate symptoms and improve overall well-being. Techniques like mindfulness, meditation, and deep breathing can be effective in managing stress, which often exacerbates fibromyalgia symptoms.

Alcohol Use and Abuse in Chronic Pain Conditions

Alcohol and chronic pain conditions, like fibromyalgia, can become a dangerous pair. While alcohol is often perceived as a means of temporary relief from pain or stress, its impact on individuals with chronic pain conditions can be counterproductive and even worsen existing symptoms. Alcohol use disorder (AUD) is a serious condition that has harmful effects on our body. When it is coupled with chronic pain conditions, you now have to face multiple conditions that have serious complications. 

The Effect of Alcohol on Fibromyalgia

While alcohol might offer temporary relief, its effects on the central nervous system can influence fibromyalgia symptoms in potentially harmful ways. 

1. Temporary relief vs. long-term impact. Initially, alcohol may provide a sense of numbing and relaxation, offering a brief relief from the persistent pain caused by fibromyalgia. However, the relief is often short-lived, and the long-term consequences can exacerbate fibromyalgia symptoms. Chronic alcohol use can lead to increased sensitivity to pain, intensifying the very discomfort that you try to alleviate. This is not only counterproductive, but can also expose your body to other effects that alcohol can have on your body, like intolerance and other health conditions. Not only does this not help with fibromyalgia, it might add to the problems that you are already experiencing. 
2. Dependency and mental health. Relying on alcohol as a coping mechanism poses a risk of dependency, creating a cycle that can be challenging to break. Chronic pain conditions, including fibromyalgia, often coexist with mental health challenges. Chronic alcohol use can contribute to or worsen conditions such as anxiety and depression, intensifying the psychological impact of chronic pain. Alcohol misuse can also worsen our mental health, adding an additional layer of complexity to the overall health picture. 
3. Cognitive impact. Chronic alcohol use is known to impair attention and concentration. Alcohol disrupts the consolidation of memories and can lead to both short-term and long-term memory impairment. The cognitive impairment associated with chronic alcohol use, coupled with the cognitive challenges of chronic pain conditions, may add more difficulties in daily functioning. 
4. Interaction with medications. Fibromyalgia is often managed with medications, and alcohol can interact negatively with these drugs. For example, mixing alcohol with over-the-counter painkillers can be dangerous. This interaction may compromise the effectiveness of medications or lead to adverse side effects. 
5. Sleep disruptions. The sedative properties of alcohol may create an illusion of improved sleep, which is often disrupted in fibromyalgia. Despite its initial sleep-inducing effects, alcohol disrupts the normal sleep cycle, contributing to the sleep disturbances already prevalent in fibromyalgia. This disruption can further compromise overall sleep quality.
6. Increased fatigue. Alcohol, being a depressant, can contribute to feelings of fatigue. For individuals with fibromyalgia, who already experience persistent exhaustion, the added impact of alcohol can worsen feelings of lethargy.

While alcohol might offer a momentary escape from the challenges of fibromyalgia, its long-term impact can be counterproductive. Individuals with fibromyalgia are encouraged to explore holistic approaches, engage with healthcare professionals, and consider healthier alternatives that contribute to long-term well-being and effective symptom management. Read the next section for ways to manage fibromyalgia without alcohol!

Tips for Managing Fibromyalgia (Without Alcohol)

A robust support system isn’t built overnight. Instead, it is a gradual and Living with fibromyalgia means finding what works best for your body. Here are some ways to manage symptoms without alcohol:

• Stay hydrated. Proper hydration supports the body's functions, including circulation, which is essential for managing pain and fatigue. Also choose non-alcoholic beverages that help maintain your body's natural balance. Herbal teas are great for relaxation without added alcohol or caffeine. 
• Exercise regularly. Engage in low-impact exercises, such as walking, swimming, or yoga. These activities help improve flexibility, reduce stiffness, and enhance overall physical function. Pace yourself during physical activities. Listen to your body, and avoid overexertion, as pushing too hard can exacerbate symptoms.
• Prioritize sleep. Develop a bedtime routine that promotes restful sleep, which is crucial for managing fibromyalgia symptoms. This also helps regulate the sleep-wake cycle, promoting better sleep quality. Ensure your sleep environment is conducive to rest. Keep the bedroom dark, quiet, and at a comfortable temperature. 
• Eat well. Maintain a diet that supports your overall health, with plenty of whole foods and minimal processed items. Embrace a diet rich in anti-inflammatory foods, such as fruits, vegetables, whole grains, and fatty fish. These foods can help alleviate inflammation and contribute to overall well-being. 
• Practice mindfulness. Incorporate stress management techniques, such as mindfulness, meditation, or deep breathing exercises. Stress reduction is crucial for minimizing symptom flare-ups. 
• Seek support. Join fibromyalgia support groups or communities. Connecting with others who share similar experiences can provide a sense of understanding, validation, and valuable tips for managing symptoms. Communicate openly with friends, family, and healthcare professionals about your condition. Building a supportive network can enhance emotional well-being. 
• Explore alternative therapies. Consider acupuncture as an alternative therapy. This traditional Chinese medicine technique involves inserting thin needles into specific points on the body and has been used historically to manage pain. Massage therapies are also a means of relaxation and pain relief. Professional massages or self-massage techniques can help reduce muscle tension associated with fibromyalgia. 
• Integrate holistic pain management. Opting for a comprehensive pain management plan that considers various therapeutic modalities and lifestyle adjustments is crucial. This approach addresses the root causes of pain rather than masking symptoms with temporary solutions. Pain is both physiological and psychological, so having awareness of this interplay is important for our health. 

While alcohol might seem like a tempting escape, exploring alternative strategies without its negative consequences is crucial for sustainable well-being. Seek guidance from healthcare professionals and explore holistic approaches so you can live the best life possible. Don’t let your fibromyalgia define you!

Summing Up

As we navigate the complexities of fibromyalgia, let's make informed choices that support our well-being. By understanding how alcohol can affect our symptoms, we can make decisions that help us feel our best. Embrace each day with the knowledge that you have the power to improve your health and well-being. Let’s empower ourselves to manage pain without the need for alcohol — by leveraging our brain’s healing superpowers! 

Avoid Happy Hour Binge Drinking With Reframe!

Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!

The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.

You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.

Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.

And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).

The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!

It’s 5 o’clock on a Friday, you’ve just left the office, and it’s time for your favorite part of the week: happy hour! You head to the local bar and order a pint, eager to catch up with colleagues and other working professionals in the city. One pint becomes two, then three, and before you know it, you’ve lost count. Somehow, you make it home, and head to the bar again the following week to do it all again. It’s a common scenario. Happy hour, ironically, can become anything but happy when we aren’t intentional about our drinking habits. 

Many of us are so used to this societal custom that we seldom stop to think about it: the history of happy hour, the potential implications for our health (such as binge drinking), and how we can celebrate in ways that support our well-being. This information is crucial for occasions such as National Happy Hour Day, which falls on November 12th each year. 

If you’re a happy hour enthusiast looking to change your relationship with alcohol, keep reading to learn more about this tradition. You’ll also discover ways to enjoy happy hour without binge drinking.

The History of Happy Hour

“Happy hour,” as we know it today, has a rich and varied history that stretches back to the early 20th century. Originating as a naval term, happy hour was initially a period set aside for entertainment and relaxation on military ships. This practice was a vital morale booster for sailors who spent long months at sea. The idea was to break the monotony of their daily routine with various forms of entertainment, from boxing matches to music performances.

As the concept extended beyond naval life into civilian society, happy hour underwent a significant transformation. By the Prohibition era in the U.S. (1920-1933), the term began to take on its modern connotation. Illegal speakeasies and underground bars offered happy hours as a way to attract customers before the more legitimate evening dining hours. These events were often characterized by illegal alcohol consumption and a spirit of rebellious socializing.

Post-Prohibition, the concept of happy hour entered mainstream culture. Bars and restaurants adopted it, offering discounted drinks and appetizers in the late afternoon and early evening. This shift was not just about economics; it reflected a changing societal attitude towards leisure and socialization. The period after World War II saw a significant rise in consumerism and leisure culture in the United States and many parts of the world. Happy hour became a symbol of relaxation and camaraderie, a time for colleagues to unwind after work and for friends to gather.

Today, happy hour remains a staple of social culture in many countries. It symbolizes a time of day when people can disconnect from their work responsibilities and engage in social interaction, often accompanied by drinks and food. Happy hour has become a commonly depicted phenomenon in movies, TV shows, and even advertisements. And after the COVID-19 pandemic, the concept of happy hour took on a new meaning, with virtual happy hours becoming the norm for many workplaces and professionals. Furthermore, a 2022 poll found that 38% of 2,000 respondents wished happy hours were longer — a total of three hours. 

It’s clear that happy hour has become an emotional aspect of our culture. However, like many aspects of our culture, it’s essential that we embrace it in a way that serves our best interest. 

When Does Happy Hour Start?

There’s no fixed time for happy hour. It’s usually observed by bars and restaurants in the late afternoon or early evening. For many, this period serves as a critical juncture in their daily routine, offering a chance to decompress, reflect, and engage in social interaction. However, as we’ll later discuss, happy hour also has its share of downsides, which include binge drinking or using alcohol to cope with unhealthy emotions. 

Rather than an excuse for excessive drinking, happy hour can be reimagined as a time for mindful drinking practices. This involves being conscious of our alcohol intake, choosing quality over quantity, and appreciating the social and gustatory aspects of drinking, rather than focusing solely on the alcohol itself. It's also an ideal moment to incorporate non-alcoholic options, highlighting that the essence of happy hour lies in the social experience and the unwind factor, not necessarily in the drinks consumed. This redefined approach to happy hour can contribute significantly to a healthier lifestyle, emphasizing balance and well-being in both social and personal contexts.

When Is National Happy Hour Day 2024?

National Happy Hour Day, observed every year on November 12th, has evolved into more than just a day of drink specials and social gatherings. It stands as a commemoration of the long-standing tradition of happy hour, a cultural phenomenon deeply ingrained in social customs globally. With the sober curious movement underway, this day takes on an even more significant role, becoming a platform to advocate for a balanced and mindful approach to alcohol consumption.

This day's relevance is underscored by statistics showing the impact of drinking habits on society. According to the World Health Organization (WHO), approximately 3 million deaths globally are related to harmful use of alcohol each year, which accounts for 5.3% of all deaths. Furthermore, the National Institute on Alcohol Abuse and Alcoholism (NIAAA) reports that in the United States, an estimated 140,000 people (approximately 97,000 men and 43,000 women) die from alcohol-related causes annually, making alcohol the third leading preventable cause of death in the country.

National Happy Hour Day promotes awareness around these stark realities. It encourages a shift from viewing happy hour solely as an occasion for alcohol consumption to recognizing it as a time for social connection and relaxation. This perspective is vital in a time where mental health issues are on the rise. The American Psychological Association highlights the link between heavy alcohol use and mental health disorders, including depression and anxiety, making the need for balanced drinking practices more pertinent.

On this day, people and establishments are encouraged to foster environments that support mindful drinking. This includes offering a variety of non-alcoholic alternatives, promoting social activities that do not center around alcohol, and creating awareness about the risks associated with excessive alcohol consumption.

In doing so, National Happy Hour Day becomes more than a celebration; it transforms into an educational and health-promoting event on a global scale.

How To Avoid Binge Drinking on National Happy Hour Day

Binge drinking, often associated with happy hour, is a pattern of drinking that brings blood alcohol concentration levels to 0.08 g/dL. This typically occurs after four drinks for women and five for men in about two hours. Avoiding binge drinking is crucial for physical and mental well-being.

To avoid binge drinking on National Happy Hour Day (or any day!), here’s what you can do: 

• Set a personal limit. Before heading out, decide on a fixed number of drinks and stick to it. This preemptive decision-making allows you to maintain control over your alcohol intake. Consider finding an accountability, such as a fellow alcohol-conscious or alcohol-free friend, to help you stick to your limits. You can even set personal drink limits through the Reframe app’s drink tracker, and enable notifications that remind you to log your daily drinks. 
• Alternate with non-alcoholic beverages. For every alcoholic drink, have a glass of water or a non-alcoholic alternative. This habit not only keeps you hydrated but also slows down your drinking pace. There are plenty of delicious mocktail options you can try, from alcohol-free versions of margaritas and Bloody Marys to fruity concoctions such as strawberry-basil lemonade. You can even keep it simple and have sparkling water, herbal tea, or juice. Avoid dehydrating alcohol-free beverages, such as soda, energy drinks, coffee, or caffeinated teas, as these can worsen the effects of alcohol.
• Choose quality over quantity. Opt for a drink you truly enjoy rather than drinking multiple beverages for the sake of it. Savoring a drink can enhance the experience and reduce the urge to overindulge. This can also save money, as the money you spend on alcohol — especially while out at bars, nightclubs, or restaurants — can add up quickly. Furthermore, by avoiding binge drinking, you’ll also stave off several health risks, from potential cardiovascular issues to mental health conditions. 
• Engage in mindful drinking. Mindfulness can be applied to our drinking behaviors, too! What does this look like? Start by being present with your drink. Notice the flavor, the texture, and how it makes you feel. Mindfulness can transform drinking from a mindless habit to a conscious choice. Once you learn to connect with your body in this way, you’ll have an easier time understanding when you’ve reached your limits and how alcohol impacts your body. You can even supplement your mindful drinking practice with mindfulness meditation. We have several guided sessions on the Reframe app! 
• Plan activities beyond drinking. Who said happy hour only has to involve drinking? Organize or participate in activities that don't center around alcohol. This could include games, dancing, or engaging conversations, which provide enjoyment without the need for excessive drinking. You can even reap the benefits of nature by heading out for a hike or bike ride, instead. The more you expand your hobbies and leisure activities beyond alcohol, the easier it’ll be to choose these options. 
• Seek supportive company. Surround yourself with friends who respect your choice to drink responsibly. Supportive company can significantly influence your drinking habits. If you’re struggling to find like-minded people, consider looking through Reframe’s anonymous forum. Here you’ll find a global community of people who know what it’s like to make a major lifestyle shift such as cutting back on or quitting alcohol.
• Know your “why.” Reflect on your reasons for moderating your drinking. Whether it's for health, financial, or personal reasons, keeping your “why” in mind can be a powerful motivator. It can even help to write it down and keep it somewhere you’ll see frequently: your bathroom mirror, your nightstand, your work cubicle, your refrigerator. The more you see your “why,” the more motivated you’ll be to keep moving on when times are tough. 

National Happy Hour Day: The Takeaways

National Happy Hour Day is more than an excuse for a drink; it's a chance to redefine our relationship with alcohol. By adopting healthier habits, we open the door to enjoying these moments more fully, with a clear mind and a focus on what truly matters: connections, conversations, and memories. Though happy hour is deeply ingrained in our culture — and can often result in binge drinking — it’s important that we’re mindful about the ways it shows up for us. 

Additionally, we can celebrate happy hour in alcohol-free ways, which can open us up to the world of booze-free fun and socializing. 

This National Happy Hour Day 2024, let's embrace a healthier, happier way of celebrating.

It’s 5 o’clock on a Friday, you’ve just left the office, and it’s time for your favorite part of the week: happy hour! You head to the local bar and order a pint, eager to catch up with colleagues and other working professionals in the city. One pint becomes two, then three, and before you know it, you’ve lost count. Somehow, you make it home, and head to the bar again the following week to do it all again. It’s a common scenario. Happy hour, ironically, can become anything but happy when we aren’t intentional about our drinking habits. 

Many of us are so used to this societal custom that we seldom stop to think about it: the history of happy hour, the potential implications for our health (such as binge drinking), and how we can celebrate in ways that support our well-being. This information is crucial for occasions such as National Happy Hour Day, which falls on November 12th each year. 

If you’re a happy hour enthusiast looking to change your relationship with alcohol, keep reading to learn more about this tradition. You’ll also discover ways to enjoy happy hour without binge drinking.

The History of Happy Hour

“Happy hour,” as we know it today, has a rich and varied history that stretches back to the early 20th century. Originating as a naval term, happy hour was initially a period set aside for entertainment and relaxation on military ships. This practice was a vital morale booster for sailors who spent long months at sea. The idea was to break the monotony of their daily routine with various forms of entertainment, from boxing matches to music performances.

As the concept extended beyond naval life into civilian society, happy hour underwent a significant transformation. By the Prohibition era in the U.S. (1920-1933), the term began to take on its modern connotation. Illegal speakeasies and underground bars offered happy hours as a way to attract customers before the more legitimate evening dining hours. These events were often characterized by illegal alcohol consumption and a spirit of rebellious socializing.

Post-Prohibition, the concept of happy hour entered mainstream culture. Bars and restaurants adopted it, offering discounted drinks and appetizers in the late afternoon and early evening. This shift was not just about economics; it reflected a changing societal attitude towards leisure and socialization. The period after World War II saw a significant rise in consumerism and leisure culture in the United States and many parts of the world. Happy hour became a symbol of relaxation and camaraderie, a time for colleagues to unwind after work and for friends to gather.

Today, happy hour remains a staple of social culture in many countries. It symbolizes a time of day when people can disconnect from their work responsibilities and engage in social interaction, often accompanied by drinks and food. Happy hour has become a commonly depicted phenomenon in movies, TV shows, and even advertisements. And after the COVID-19 pandemic, the concept of happy hour took on a new meaning, with virtual happy hours becoming the norm for many workplaces and professionals. Furthermore, a 2022 poll found that 38% of 2,000 respondents wished happy hours were longer — a total of three hours. 

It’s clear that happy hour has become an emotional aspect of our culture. However, like many aspects of our culture, it’s essential that we embrace it in a way that serves our best interest. 

When Does Happy Hour Start?

There’s no fixed time for happy hour. It’s usually observed by bars and restaurants in the late afternoon or early evening. For many, this period serves as a critical juncture in their daily routine, offering a chance to decompress, reflect, and engage in social interaction. However, as we’ll later discuss, happy hour also has its share of downsides, which include binge drinking or using alcohol to cope with unhealthy emotions. 

Rather than an excuse for excessive drinking, happy hour can be reimagined as a time for mindful drinking practices. This involves being conscious of our alcohol intake, choosing quality over quantity, and appreciating the social and gustatory aspects of drinking, rather than focusing solely on the alcohol itself. It's also an ideal moment to incorporate non-alcoholic options, highlighting that the essence of happy hour lies in the social experience and the unwind factor, not necessarily in the drinks consumed. This redefined approach to happy hour can contribute significantly to a healthier lifestyle, emphasizing balance and well-being in both social and personal contexts.

When Is National Happy Hour Day 2024?

National Happy Hour Day, observed every year on November 12th, has evolved into more than just a day of drink specials and social gatherings. It stands as a commemoration of the long-standing tradition of happy hour, a cultural phenomenon deeply ingrained in social customs globally. With the sober curious movement underway, this day takes on an even more significant role, becoming a platform to advocate for a balanced and mindful approach to alcohol consumption.

This day's relevance is underscored by statistics showing the impact of drinking habits on society. According to the World Health Organization (WHO), approximately 3 million deaths globally are related to harmful use of alcohol each year, which accounts for 5.3% of all deaths. Furthermore, the National Institute on Alcohol Abuse and Alcoholism (NIAAA) reports that in the United States, an estimated 140,000 people (approximately 97,000 men and 43,000 women) die from alcohol-related causes annually, making alcohol the third leading preventable cause of death in the country.

National Happy Hour Day promotes awareness around these stark realities. It encourages a shift from viewing happy hour solely as an occasion for alcohol consumption to recognizing it as a time for social connection and relaxation. This perspective is vital in a time where mental health issues are on the rise. The American Psychological Association highlights the link between heavy alcohol use and mental health disorders, including depression and anxiety, making the need for balanced drinking practices more pertinent.

On this day, people and establishments are encouraged to foster environments that support mindful drinking. This includes offering a variety of non-alcoholic alternatives, promoting social activities that do not center around alcohol, and creating awareness about the risks associated with excessive alcohol consumption.

In doing so, National Happy Hour Day becomes more than a celebration; it transforms into an educational and health-promoting event on a global scale.

How To Avoid Binge Drinking on National Happy Hour Day

Binge drinking, often associated with happy hour, is a pattern of drinking that brings blood alcohol concentration levels to 0.08 g/dL. This typically occurs after four drinks for women and five for men in about two hours. Avoiding binge drinking is crucial for physical and mental well-being.

To avoid binge drinking on National Happy Hour Day (or any day!), here’s what you can do: 

• Set a personal limit. Before heading out, decide on a fixed number of drinks and stick to it. This preemptive decision-making allows you to maintain control over your alcohol intake. Consider finding an accountability, such as a fellow alcohol-conscious or alcohol-free friend, to help you stick to your limits. You can even set personal drink limits through the Reframe app’s drink tracker, and enable notifications that remind you to log your daily drinks. 
• Alternate with non-alcoholic beverages. For every alcoholic drink, have a glass of water or a non-alcoholic alternative. This habit not only keeps you hydrated but also slows down your drinking pace. There are plenty of delicious mocktail options you can try, from alcohol-free versions of margaritas and Bloody Marys to fruity concoctions such as strawberry-basil lemonade. You can even keep it simple and have sparkling water, herbal tea, or juice. Avoid dehydrating alcohol-free beverages, such as soda, energy drinks, coffee, or caffeinated teas, as these can worsen the effects of alcohol.
• Choose quality over quantity. Opt for a drink you truly enjoy rather than drinking multiple beverages for the sake of it. Savoring a drink can enhance the experience and reduce the urge to overindulge. This can also save money, as the money you spend on alcohol — especially while out at bars, nightclubs, or restaurants — can add up quickly. Furthermore, by avoiding binge drinking, you’ll also stave off several health risks, from potential cardiovascular issues to mental health conditions. 
• Engage in mindful drinking. Mindfulness can be applied to our drinking behaviors, too! What does this look like? Start by being present with your drink. Notice the flavor, the texture, and how it makes you feel. Mindfulness can transform drinking from a mindless habit to a conscious choice. Once you learn to connect with your body in this way, you’ll have an easier time understanding when you’ve reached your limits and how alcohol impacts your body. You can even supplement your mindful drinking practice with mindfulness meditation. We have several guided sessions on the Reframe app! 
• Plan activities beyond drinking. Who said happy hour only has to involve drinking? Organize or participate in activities that don't center around alcohol. This could include games, dancing, or engaging conversations, which provide enjoyment without the need for excessive drinking. You can even reap the benefits of nature by heading out for a hike or bike ride, instead. The more you expand your hobbies and leisure activities beyond alcohol, the easier it’ll be to choose these options. 
• Seek supportive company. Surround yourself with friends who respect your choice to drink responsibly. Supportive company can significantly influence your drinking habits. If you’re struggling to find like-minded people, consider looking through Reframe’s anonymous forum. Here you’ll find a global community of people who know what it’s like to make a major lifestyle shift such as cutting back on or quitting alcohol.
• Know your “why.” Reflect on your reasons for moderating your drinking. Whether it's for health, financial, or personal reasons, keeping your “why” in mind can be a powerful motivator. It can even help to write it down and keep it somewhere you’ll see frequently: your bathroom mirror, your nightstand, your work cubicle, your refrigerator. The more you see your “why,” the more motivated you’ll be to keep moving on when times are tough. 

National Happy Hour Day: The Takeaways

National Happy Hour Day is more than an excuse for a drink; it's a chance to redefine our relationship with alcohol. By adopting healthier habits, we open the door to enjoying these moments more fully, with a clear mind and a focus on what truly matters: connections, conversations, and memories. Though happy hour is deeply ingrained in our culture — and can often result in binge drinking — it’s important that we’re mindful about the ways it shows up for us. 

Additionally, we can celebrate happy hour in alcohol-free ways, which can open us up to the world of booze-free fun and socializing. 

This National Happy Hour Day 2024, let's embrace a healthier, happier way of celebrating.

Ready to address alcohol and problems with your appetite? Try Reframe!

Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!

The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.

You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.

Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.

And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).

The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!

Imagine this: you're at a bustling get-together, sipping your drink and enjoying your friends. You’re surrounded by piles of amazing food, but your appetite appears to be missing. It's not that the food isn't appealing or that you're not usually a fan of social eating — it's just that weirdly, your hunger cues have gone silent. This scenario is more common than you might think, and it’s the perfect entry point into understanding how alcohol can quietly dampen our desire to eat. So what are the possible causes for this? Is alcohol a suppressant, and if yes, why does alcohol make you lose your appetite? On the other hand, you might be wondering, “Why am I so hungry the day after drinking?” Let’s explore!

1. The Biochemical Disruption: Nutrient Processing and Alcohol

Alcohol can disrupt our appetite by affecting the way our body processes nutrients. 

When alcohol enters our body, it’s quickly processed in the liver, the body's central hub for metabolizing substances. The body diverts all its energy into metabolizing the alcohol, including energy the body needs to process vital nutrients. This leads to potential deficiencies in the vitamins and minerals that we need to function properly. When these nutrients are in short supply, the body has less energy to process food, and we feel less desire to eat. 

Moreover, alcohol itself is a potent appetite suppressant. It disrupts the body’s hunger hormones, ghrelin and leptin, which regulate appetite. Ghrelin, the “hunger hormone,” signals hunger to the brain, and leptin is released to signal fullness. Consuming alcohol interferes with these signals, suppressing our appetite. With these hormones out of sync, our brain may not receive the signal for our hunger, making us lose our appetite. We might also ignore the signals for food, eating less than we actually need for our body to function properly.

Over time, alcohol can desensitize our body’s response to these hormones, dulling our natural feelings of hunger and satiety. The result is not just a short-term decrease in food intake, but potentially a longer-term recalibration of our feelings of hunger. This can lead to a cycle in which the body no longer recognizes when it truly needs food, leading to nutritional deficiencies. 

A disruption in our nutrient processing can lead to health issues like malnutrition, and losing our appetite is often an early sign of this issue. Less food intake leads to fewer nutrients, which can eventually lead to unhealthy weight loss. Other health issues can follow, making it harder to have a healthy relationship with food and alcohol.

Breaking this cycle requires a conscious effort to re-tune into our body's natural hunger signals and to moderate our alcohol intake to restore our hormonal balance.

2.  The Digestive Dilemma: Alcohol's Effect on the Gastrointestinal System

The gastrointestinal (GI) tract is particularly vulnerable to the effects of alcohol. Once alcohol enters the stomach, it is quickly ushered into the small intestine, where it's absorbed into the bloodstream. This rapid transition disrupts the stomach's natural rhythm. Alcohol irritates the stomach lining and inflames the small intestine, sometimes enough to turn us away from our next meal. When the stomach is inflamed, we can become nauseated, making the idea of eating even less appealing. The association between food and nausea caused by inflammation can also lead to potential food aversions or anxieties —- creating a negative psychological feedback loop on our eating habits. 

When the GI tract becomes inflamed by excess alcohol, it further disrupts the body’s absorption of nutrients. Over time, chronic alcohol use can lead to more severe GI issues, such as gastritis or even ulcers, worsening the problem of appetite loss. These conditions not only cause discomfort but also significantly impair the body's ability to absorb nutrients, leading to a further decline in overall health.

As alcohol is processed by the liver, it can overwhelm the workings of this vital organ, making it harder to manage other substances. This can lead to a buildup of toxins and an overall decrease in digestive efficiency. We know that alcohol can cause serious liver damage, but the liver is also interconnected with the digestive functions of the GI system. The liver produces bile, crucial for digesting fats. A reduction in bile can lead to malabsorption of nutrients, creating a cycle of malnutrition and appetite loss.

Addressing these issues requires a reduction in alcohol and medical intervention to treat any GI conditions that may have developed. Restoring the GI system is a crucial step in regaining a normal appetite.

3. Caloric Confusion: Empty Calories and Fullness

When you go out drinking, the calories from each beverage add up. A gram of alcohol averages about seven calories, with an average glass of wine counting more than 100 calories. Despite the calorie count, alcoholic beverages have no nutritional value whatsoever. 

In the landscape of our diet, alcohol is like a mirage. It creates the illusion of fullness even without nutritional substance, a phenomenon we might call caloric confusion. Alcohol is an “empty” calorie because it lacks the nutritional value that foods with similar calories provide. This masquerade can trick our bodies into feeling falsely full, leaving little room for the nutrients we actually need.

This confusion extends to the body's energy regulation system. Normally, our body manages hunger and energy expenditure with precision, but alcohol can cloud this system, obscuring our signals for hunger and fullness. As a result, we may feel temporarily satiated after a few drinks, but this feeling is fleeting and ungrounded.

Moreover, this caloric fog can lead to poor dietary choices. With our appetite suppressed by alcohol, we may skip meals or choose unhealthy foods. Over time, this can lead to nutritional imbalances and unhealthy eating habits.

Addressing this caloric confusion requires mindfulness about what we drink and the foods we eat, especially the nutrients we are bringing into our body. It's not just about drinking less; it’s also about enhancing the quality of our diet to support our body's health and well-being.

4. The Psychological Dimension: Alcohol and Mental Health

Alcohol can affect our appetite by triggering existing mental health conditions. Emotional distress, anxiety, and depression (often associated with alcohol misuse) can significantly reduce our desire to eat​. When the mind is overwhelmed by anxiety or distress, we often lose the desire to eat and the comfort to be able to focus on eating. 

Anxiety can induce a stress response that makes the body go into a “fight or flight” mode. As a result, eating becomes less of a priority when our body is under stress. Depression, on the other hand, can dampen the reward system in the brain, making eating less pleasurable. Food, which is often a source of solace and enjoyment, becomes less appealing.

The effect of alcohol on our appetite contains an important psychological dimension. It can affect our desire for food. Addressing the underlying mental health problems is important in developing healthier coping mechanisms that do not involve alcohol. By taking care of our mental health, we can reclaim the joy of eating and build a healthy appetite.

5. The Social and Cultural Context: Patterns of Drinking

Different social drinking patterns and cultural norms can influence our drinking habits and affect our appetite​. 

Alcohol plays a complex role in different social and cultural contexts. Drinking is not just an individual choice; it’s a collective experience, often influenced by social norms and expectations. Depending on the specific culture or social group, drinking expectations can vary drastically. 

How much we drink can be swayed more by social dynamics than personal preference. Understanding these cultural undercurrents is crucial in redefining our relationship with alcohol. We can foster environments where healthier drinking choices are encouraged and respected.

Although there are many potential ways alcohol can affect your appetite, we have listed some ways you can build a better relationship with food and alcohol.

7 Steps To Restore Your Appetite 

Here are some steps that can help you tackle the issue of alcohol-induced appetite loss:

1. Set Achievable Goals: Define actionable goals for building a healthier relationship with food and alcohol. Be mindful about your drinking and set specific days for alcohol consumption. This will help you set limits of the number of drinks you have. Cutting back is a great way to create a routine that accommodates social events without disrupting your normal eating habits. Make sure to also set goals for your diet to meet your nutritional needs. This will set the foundation for lasting changes. 
2. Keep a Drinking Diary: Track your alcohol intake to identify patterns that may affect your appetite. Note what and when you drink, and record your feelings of hunger. You can use tracking tools to reduce your alcohol intake and set limits for how much you drink. 
3. Prioritize Nutrient-Rich Foods: Develop a meal plan that focuses on nutritional density. This means including a variety of fruits, vegetables, proteins, and whole grains to replenish any deficiencies caused by alcohol consumption. A healthy diet can help counteract the nutrient depletion caused by alcohol.
4. Address Emotional Triggers: Reflect on the emotional reasons that may lead to drinking. Consider talking to a therapist or counselor if you find that stress or emotions are driving your alcohol consumption. Remember that alcohol can trigger existing mental health conditions like anxiety and depression, so make sure to take care of your mental health first. 
5. Build a Support Network: Rally a team of supporters, whether friends, family, or others on a similar journey. They can provide motivation and accountability, helping you stay committed to your goals, especially during challenging times. The encouragement from others can be a powerful motivator.
6. Incorporate Exercise: Regular physical activity, from structured workouts to daily walks, can positively impact your mood and, by extension, your appetite. Exercise releases endorphins, which elevate our mood and can reduce the urge to drink. Even a daily walk can make a difference in how you feel and eat.
7. Seek support. If you're struggling with alcohol, seek out support groups, therapy, or apps like Reframe that provide science-backed methods to help you cut back or quit. Rely on your community’s support to reduce alcohol intake and live a healthier lifestyle.

Each of these steps requires commitment and may not be easy, but understanding how alcohol affects your appetite will help you maintain a balanced and nutrient-rich diet and lifestyle.

Why Am I So Hungry the Day After Drinking?


We talked about the reasons why alcohol might pull the breaks on our appetite. But sometimes the next day things flip: we wake up feeling ravenous. So if you’re wondering, “Why am I so hungry the day after drinking?” the answer has to do with the aftermath of alcohol’s effects. Alcohol can lower blood sugar and disrupt the hormones that control hunger, making us feel extra hungry the next day. It also dehydrates us, which can trick our brain into thinking we’re hungry when we’re actually thirsty.

Summing up

A complex interplay of physiological and psychological factors go into the connection between alcohol consumption and appetite. Alcohol is an appetite suppressant that disrupts the balance of our hunger hormones and affects our nutrient intake. But the loss of appetite associated with alcohol is not permanent, and you can rebuild a healthier relationship with food while drinking. The next time you pick up a drink, make sure to take a big bite of your food!

Imagine this: you're at a bustling get-together, sipping your drink and enjoying your friends. You’re surrounded by piles of amazing food, but your appetite appears to be missing. It's not that the food isn't appealing or that you're not usually a fan of social eating — it's just that weirdly, your hunger cues have gone silent. This scenario is more common than you might think, and it’s the perfect entry point into understanding how alcohol can quietly dampen our desire to eat. So what are the possible causes for this? Is alcohol a suppressant, and if yes, why does alcohol make you lose your appetite? On the other hand, you might be wondering, “Why am I so hungry the day after drinking?” Let’s explore!

1. The Biochemical Disruption: Nutrient Processing and Alcohol

Alcohol can disrupt our appetite by affecting the way our body processes nutrients. 

When alcohol enters our body, it’s quickly processed in the liver, the body's central hub for metabolizing substances. The body diverts all its energy into metabolizing the alcohol, including energy the body needs to process vital nutrients. This leads to potential deficiencies in the vitamins and minerals that we need to function properly. When these nutrients are in short supply, the body has less energy to process food, and we feel less desire to eat. 

Moreover, alcohol itself is a potent appetite suppressant. It disrupts the body’s hunger hormones, ghrelin and leptin, which regulate appetite. Ghrelin, the “hunger hormone,” signals hunger to the brain, and leptin is released to signal fullness. Consuming alcohol interferes with these signals, suppressing our appetite. With these hormones out of sync, our brain may not receive the signal for our hunger, making us lose our appetite. We might also ignore the signals for food, eating less than we actually need for our body to function properly.

Over time, alcohol can desensitize our body’s response to these hormones, dulling our natural feelings of hunger and satiety. The result is not just a short-term decrease in food intake, but potentially a longer-term recalibration of our feelings of hunger. This can lead to a cycle in which the body no longer recognizes when it truly needs food, leading to nutritional deficiencies. 

A disruption in our nutrient processing can lead to health issues like malnutrition, and losing our appetite is often an early sign of this issue. Less food intake leads to fewer nutrients, which can eventually lead to unhealthy weight loss. Other health issues can follow, making it harder to have a healthy relationship with food and alcohol.

Breaking this cycle requires a conscious effort to re-tune into our body's natural hunger signals and to moderate our alcohol intake to restore our hormonal balance.

2.  The Digestive Dilemma: Alcohol's Effect on the Gastrointestinal System

The gastrointestinal (GI) tract is particularly vulnerable to the effects of alcohol. Once alcohol enters the stomach, it is quickly ushered into the small intestine, where it's absorbed into the bloodstream. This rapid transition disrupts the stomach's natural rhythm. Alcohol irritates the stomach lining and inflames the small intestine, sometimes enough to turn us away from our next meal. When the stomach is inflamed, we can become nauseated, making the idea of eating even less appealing. The association between food and nausea caused by inflammation can also lead to potential food aversions or anxieties —- creating a negative psychological feedback loop on our eating habits. 

When the GI tract becomes inflamed by excess alcohol, it further disrupts the body’s absorption of nutrients. Over time, chronic alcohol use can lead to more severe GI issues, such as gastritis or even ulcers, worsening the problem of appetite loss. These conditions not only cause discomfort but also significantly impair the body's ability to absorb nutrients, leading to a further decline in overall health.

As alcohol is processed by the liver, it can overwhelm the workings of this vital organ, making it harder to manage other substances. This can lead to a buildup of toxins and an overall decrease in digestive efficiency. We know that alcohol can cause serious liver damage, but the liver is also interconnected with the digestive functions of the GI system. The liver produces bile, crucial for digesting fats. A reduction in bile can lead to malabsorption of nutrients, creating a cycle of malnutrition and appetite loss.

Addressing these issues requires a reduction in alcohol and medical intervention to treat any GI conditions that may have developed. Restoring the GI system is a crucial step in regaining a normal appetite.

3. Caloric Confusion: Empty Calories and Fullness

When you go out drinking, the calories from each beverage add up. A gram of alcohol averages about seven calories, with an average glass of wine counting more than 100 calories. Despite the calorie count, alcoholic beverages have no nutritional value whatsoever. 

In the landscape of our diet, alcohol is like a mirage. It creates the illusion of fullness even without nutritional substance, a phenomenon we might call caloric confusion. Alcohol is an “empty” calorie because it lacks the nutritional value that foods with similar calories provide. This masquerade can trick our bodies into feeling falsely full, leaving little room for the nutrients we actually need.

This confusion extends to the body's energy regulation system. Normally, our body manages hunger and energy expenditure with precision, but alcohol can cloud this system, obscuring our signals for hunger and fullness. As a result, we may feel temporarily satiated after a few drinks, but this feeling is fleeting and ungrounded.

Moreover, this caloric fog can lead to poor dietary choices. With our appetite suppressed by alcohol, we may skip meals or choose unhealthy foods. Over time, this can lead to nutritional imbalances and unhealthy eating habits.

Addressing this caloric confusion requires mindfulness about what we drink and the foods we eat, especially the nutrients we are bringing into our body. It's not just about drinking less; it’s also about enhancing the quality of our diet to support our body's health and well-being.

4. The Psychological Dimension: Alcohol and Mental Health

Alcohol can affect our appetite by triggering existing mental health conditions. Emotional distress, anxiety, and depression (often associated with alcohol misuse) can significantly reduce our desire to eat​. When the mind is overwhelmed by anxiety or distress, we often lose the desire to eat and the comfort to be able to focus on eating. 

Anxiety can induce a stress response that makes the body go into a “fight or flight” mode. As a result, eating becomes less of a priority when our body is under stress. Depression, on the other hand, can dampen the reward system in the brain, making eating less pleasurable. Food, which is often a source of solace and enjoyment, becomes less appealing.

The effect of alcohol on our appetite contains an important psychological dimension. It can affect our desire for food. Addressing the underlying mental health problems is important in developing healthier coping mechanisms that do not involve alcohol. By taking care of our mental health, we can reclaim the joy of eating and build a healthy appetite.

5. The Social and Cultural Context: Patterns of Drinking

Different social drinking patterns and cultural norms can influence our drinking habits and affect our appetite​. 

Alcohol plays a complex role in different social and cultural contexts. Drinking is not just an individual choice; it’s a collective experience, often influenced by social norms and expectations. Depending on the specific culture or social group, drinking expectations can vary drastically. 

How much we drink can be swayed more by social dynamics than personal preference. Understanding these cultural undercurrents is crucial in redefining our relationship with alcohol. We can foster environments where healthier drinking choices are encouraged and respected.

Although there are many potential ways alcohol can affect your appetite, we have listed some ways you can build a better relationship with food and alcohol.

7 Steps To Restore Your Appetite 

Here are some steps that can help you tackle the issue of alcohol-induced appetite loss:

1. Set Achievable Goals: Define actionable goals for building a healthier relationship with food and alcohol. Be mindful about your drinking and set specific days for alcohol consumption. This will help you set limits of the number of drinks you have. Cutting back is a great way to create a routine that accommodates social events without disrupting your normal eating habits. Make sure to also set goals for your diet to meet your nutritional needs. This will set the foundation for lasting changes. 
2. Keep a Drinking Diary: Track your alcohol intake to identify patterns that may affect your appetite. Note what and when you drink, and record your feelings of hunger. You can use tracking tools to reduce your alcohol intake and set limits for how much you drink. 
3. Prioritize Nutrient-Rich Foods: Develop a meal plan that focuses on nutritional density. This means including a variety of fruits, vegetables, proteins, and whole grains to replenish any deficiencies caused by alcohol consumption. A healthy diet can help counteract the nutrient depletion caused by alcohol.
4. Address Emotional Triggers: Reflect on the emotional reasons that may lead to drinking. Consider talking to a therapist or counselor if you find that stress or emotions are driving your alcohol consumption. Remember that alcohol can trigger existing mental health conditions like anxiety and depression, so make sure to take care of your mental health first. 
5. Build a Support Network: Rally a team of supporters, whether friends, family, or others on a similar journey. They can provide motivation and accountability, helping you stay committed to your goals, especially during challenging times. The encouragement from others can be a powerful motivator.
6. Incorporate Exercise: Regular physical activity, from structured workouts to daily walks, can positively impact your mood and, by extension, your appetite. Exercise releases endorphins, which elevate our mood and can reduce the urge to drink. Even a daily walk can make a difference in how you feel and eat.
7. Seek support. If you're struggling with alcohol, seek out support groups, therapy, or apps like Reframe that provide science-backed methods to help you cut back or quit. Rely on your community’s support to reduce alcohol intake and live a healthier lifestyle.

Each of these steps requires commitment and may not be easy, but understanding how alcohol affects your appetite will help you maintain a balanced and nutrient-rich diet and lifestyle.

Why Am I So Hungry the Day After Drinking?


We talked about the reasons why alcohol might pull the breaks on our appetite. But sometimes the next day things flip: we wake up feeling ravenous. So if you’re wondering, “Why am I so hungry the day after drinking?” the answer has to do with the aftermath of alcohol’s effects. Alcohol can lower blood sugar and disrupt the hormones that control hunger, making us feel extra hungry the next day. It also dehydrates us, which can trick our brain into thinking we’re hungry when we’re actually thirsty.

Summing up

A complex interplay of physiological and psychological factors go into the connection between alcohol consumption and appetite. Alcohol is an appetite suppressant that disrupts the balance of our hunger hormones and affects our nutrient intake. But the loss of appetite associated with alcohol is not permanent, and you can rebuild a healthier relationship with food while drinking. The next time you pick up a drink, make sure to take a big bite of your food!

Drink Less, Live More, and Thrive — Download Reframe Today!

Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!

The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.

You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.

Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol. 

And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).

The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today! 

Many of us are familiar with breathalyzer tests — whether we’ve seen them on TV or experienced them for ourselves. What, exactly, do these tests measure? 

Blood alcohol tests like breathalyzers measure our blood alcohol levels (otherwise known as blood alcohol content), which can give law enforcement officials or medical professionals objective data of how drunk we are. Understanding BAC is crucial in making better choices around alcohol. 

What do different BAC levels mean and, most importantly, where do we get into the danger zone — what BAC is lethal? To paint a clearer picture, we’ll explain the meaning of different blood alcohol levels, potentially lethal BAC levels, and how to protect your well-being. 

What Is Blood Alcohol Content?

Blood alcohol content (BAC) is a scientific measure of the amount of alcohol present in a person's bloodstream, expressed as a percentage. This metric is critical in legal, medical, and personal contexts because it quantifies intoxication. BAC is calculated by determining the mass of alcohol in a volume of blood. For instance, a BAC of 0.10% means that there is 1 gram of alcohol for every 1000 milliliters of blood.

Alcohol is absorbed into the bloodstream through our stomach and intestines. From there, it circulates throughout our body, affecting various bodily systems, until it’s metabolized primarily by the liver.

The rate of metabolism varies from person to person, and it’s influenced by factors such as weight, gender, liver health, and the presence of food in the stomach.

Understanding our BAC is crucial, as it directly correlates with symptoms of intoxication and impairment. Law enforcement agencies rely on BAC measurements, typically through breath, blood, or urine tests, to enforce drunk driving laws, with many jurisdictions setting legal limits at 0.08%. On an individual level, monitoring BAC can be an important tool for managing consumption and ensuring safety.

How Is Blood Alcohol Level Determined?

The most accurate way to determine BAC is through a blood sample. The blood is analyzed in a lab to precisely measure the alcohol concentration. This is the method used in medical settings, and is a bit invasive, as it requires a needle. It also takes a while, and is not practical in certain situations (such as when law enforcement stops a vehicle).

BAC can also be estimated by using a breathalyzer test. The breathalyzer device reacts chemically to alcohol to produce a signal which is then converted into a BAC value.

What Do Different Blood Alcohol Levels Indicate?

As BAC increases, it passes through various thresholds, each associated with distinct physiological and cognitive alterations:

• 0%: Sobriety: At this point, a person does not have any alcohol in their bloodstream. 

• 0.02%-0.03%: Initial euphoria. At these low levels, people will experience mild effects. People may notice a slight elevation in mood, which can manifest as a warm sense of euphoria. 

• 0.05%-0.06%: Disrupted judgment At this point, central nervous system depression becomes more pronounced. There is a notable decrease in the function of the prefrontal cortex, the brain region responsible for judgment and decision-making. Consequently, our inhibition may be reduced and we may experience slight impairments in reasoning and memory processing. 

• 0.08%-0.10%: Impaired cognition. This BAC is recognized as the threshold for legal intoxication in many jurisdictions, marking a significant decline in psychomotor performance. This blood alcohol level is associated with a clear deterioration in reaction time and control of voluntary muscles, making tasks such as driving life-threatening. Cognitive faculties are also impaired, leading to marked vision, speech, balance, and hearing deterioration.

• 0.16%-0.20%: Potential blackouts. At this point, the risks escalate dramatically. This blood alcohol level often results in severe disorientation, confusion, and dizziness. The risk of vomiting increases. Blackouts become more likely due to the profound impact on the hippocampus, a brain region critical for forming memories.

• 0.25%-0.30%: Motor impairments. Alcohol's depressant effects on the autonomic nervous system may lead to a complete breakdown of physical coordination and the onset of stupor. People may need assistance to move and may not respond to stimuli appropriately, and they’re at risk of accidental injury.

• 0.35%-0.40%: Bodily shutdowns. This range approaches the levels of surgical anesthesia and can suppress vital life-supporting reflexes, leading to a loss of consciousness and, without immediate medical intervention, a severe risk of coma or death.

• 0.40% and beyond: Likely lethal blood alcohol level. Once blood alcohol levels reach 0.40%, a person faces imminent danger of life-threatening alcohol poisoning. At these extreme concentrations, the brain's ability to regulate basic life-support functions such as breathing and heart rate is compromised, leading to a high risk of respiratory arrest, cardiac arrest, and death.

What BAC Is Lethal?

As we just mentioned, a blood alcohol content (BAC) of 0.40% or higher is potentially lethal.

The amount of alcohol that can result in death varies greatly from person to person, influenced by factors such as age, weight, gender, tolerance to alcohol, and individual health conditions. 

Typically, at potentially lethal blood alcohol levels of 0.40% or above, the alcohol in the bloodstream significantly depresses the central nervous system. This system is responsible for vital functions that occur beyond our conscious awareness: breathing, heart rate, temperature control. As the central nervous system becomes increasingly impaired, these critical functions don’t receive the required signals from the brain, and they begin to shut down. The respiratory system can slow to a dangerous level or stop completely, leading to hypoxia (lack of oxygen to the brain) and ultimately respiratory failure.

The cardiovascular system is also adversely affected. High BAC levels can lead to arrhythmias (irregular heartbeats) or cardiac arrest due to the depressive effects of alcohol on the heart muscle and the body's reflexes. Moreover, alcohol's impact on the gag reflex increases the risk of choking on vomit, which can cause asphyxiation.

In addition to these immediate life-threatening impacts, severe alcohol intoxication can also cause a drastic drop in body temperature (hypothermia), dangerously low blood sugar (hypoglycemia), and seizures — all of which can be fatal without prompt medical intervention.

The liver, which processes alcohol, can become overwhelmed by excessive amounts. This results in a toxic buildup of substances such acetaldehyde, leading to metabolic disturbances that can further impair other organ systems. When combined, these physiological disruptions in the body's essential systems can swiftly escalate to coma and death.

It’s critical to understand that while these BAC levels are typically associated with fatality, significant risks of harm or death can occur at lower levels due to accidents, injuries, or other medical emergencies caused or exacerbated by alcohol consumption. Therefore, it’s important to consume alcohol mindfully (if at all!), and to be aware of its powerful and potentially lethal effects.

What’s the Highest BAC Ever Recorded?

In 1984, a 30-year-old man was reported to have survived a documented BAC of 1.5%. This level is almost unheard of, and it’s far beyond what is typically considered lethal. 

How someone survives such a high BAC is complex and not fully understood, but it always involves immediate medical intervention and may hinge on the person’s history of alcohol use. Chronic heavy drinkers can develop a tolerance to alcohol that affects their central nervous system's responsiveness, allowing them to maintain some bodily functions at BAC levels that would be fatal to others. 

Nevertheless, the consequences of reaching such high BAC levels cannot be overstated. The physiological burden placed on the body's organ systems is immense. The liver, heart, and kidneys are under extreme stress to metabolize and clear the alcohol. Even if survival is possible, the risk of long-term damage to these systems is substantial, and the potential for lasting neurological damage is high.

This record is an extreme outlier, not a threshold to be tested. It underscores the critical need for responsible drinking habits and awareness of the dangers inherent in alcohol misuse.

Avoiding a Lethal BAC

Understanding BAC lets us make healthier choices and avoid fatal blood alcohol levels. Here are ways we can safeguard our well-being:


• Quantify intake. Keep a drink diary to track each drink consumed over a week. This quantitative approach lays the foundation for awareness and, subsequently, moderation. This drink diary can also help you become aware of certain patterns, such as times of the day (right after work) or even certain days of the week (TGIF!)  you’re more likely to drink. This diary can also help you become aware of your common triggers for alcohol use, such as anger, boredom, sadness, or stress. 
• Opt for low ABV options. Experiment with lower alcohol by volume (ABV) beverages. A gradual reduction in ABV can lead to significant changes in overall alcohol intake without a dramatic alteration in social habits. Low-ABV options include beer, wine, and spirits. However, just because these drinks have less alcohol overall does not mean they can still be consumed freely. Limits are still essential to ensure long-term health.

• Hydrate. Match each alcoholic drink with a glass of water. This not only curtails the amount of alcohol consumed but also aids your body in metabolizing alcohol more effectively. Avoid beverages that can further dehydrate you, such as soda, energy drinks, coffee, and caffeinated teas.

• Drink mindfully. Take time to truly taste the drink. Sipping slowly and savoring can transform drinking from an unconscious act to a mindful experience. Notice its flavors, pay attention to its colors, and tune in to your body after each drink. Building this awareness prevents mindless drinking patterns, such as binge drinking. 

• Embrace alcohol-free days. Select days of the week when alcohol is off the menu. For instance, you may decide to keep your weekdays dry and only imbibe on the weekends, or designate a dry day every other day. This creates a natural balance and respite for your body, giving it a chance to heal from chronic consumption.

• Seek social support. Engaging friends or family in a shared goal of reducing (or ending) alcohol consumption provides a network of accountability and encouragement. You can find plenty of like-minded people from all over the world in Reframe’s Forum! 

• Set measurable goals. Set clear, measurable goals for reduction or cessation. Whether it’s cutting back by a certain number of drinks or designating more alcohol-free days, concrete targets can pave the way to success. Be realistic about what you can achieve, as well. For instance, if you’re currently at 10 drinks a week, it may not be realistic to go fully sober in two weeks — or even a month. Cut back by one or two drinks at a time, letting your body and mind adjust and find healthier alternatives. 


Lethal Blood Alcohol Levels: The Takeaways


Changing our drinking habits isn't just about hitting a target BAC of 0.00%. Instead, it's about recalibrating our body's response to alcohol, fostering resilience, and reclaiming autonomy over our physiological and psychological well-being.


Educating ourselves about the science of blood alcohol is meant to be a source of empowerment, not a scare tactic. But the facts are clear: the higher the BAC, the greater the risk. 


With preventative action, we can modify our intake and steer our story in a healthier direction. Drinking mindfully — or living alcohol-free — is about the power to redefine our relationship with alcohol, one choice at a time. Our body and mind are incredibly resilient! With each small victory, we come closer to a healthier tomorrow.


Many of us are familiar with breathalyzer tests — whether we’ve seen them on TV or experienced them for ourselves. What, exactly, do these tests measure? 

Blood alcohol tests like breathalyzers measure our blood alcohol levels (otherwise known as blood alcohol content), which can give law enforcement officials or medical professionals objective data of how drunk we are. Understanding BAC is crucial in making better choices around alcohol. 

What do different BAC levels mean and, most importantly, where do we get into the danger zone — what BAC is lethal? To paint a clearer picture, we’ll explain the meaning of different blood alcohol levels, potentially lethal BAC levels, and how to protect your well-being. 

What Is Blood Alcohol Content?

Blood alcohol content (BAC) is a scientific measure of the amount of alcohol present in a person's bloodstream, expressed as a percentage. This metric is critical in legal, medical, and personal contexts because it quantifies intoxication. BAC is calculated by determining the mass of alcohol in a volume of blood. For instance, a BAC of 0.10% means that there is 1 gram of alcohol for every 1000 milliliters of blood.

Alcohol is absorbed into the bloodstream through our stomach and intestines. From there, it circulates throughout our body, affecting various bodily systems, until it’s metabolized primarily by the liver.

The rate of metabolism varies from person to person, and it’s influenced by factors such as weight, gender, liver health, and the presence of food in the stomach.

Understanding our BAC is crucial, as it directly correlates with symptoms of intoxication and impairment. Law enforcement agencies rely on BAC measurements, typically through breath, blood, or urine tests, to enforce drunk driving laws, with many jurisdictions setting legal limits at 0.08%. On an individual level, monitoring BAC can be an important tool for managing consumption and ensuring safety.

How Is Blood Alcohol Level Determined?

The most accurate way to determine BAC is through a blood sample. The blood is analyzed in a lab to precisely measure the alcohol concentration. This is the method used in medical settings, and is a bit invasive, as it requires a needle. It also takes a while, and is not practical in certain situations (such as when law enforcement stops a vehicle).

BAC can also be estimated by using a breathalyzer test. The breathalyzer device reacts chemically to alcohol to produce a signal which is then converted into a BAC value.

What Do Different Blood Alcohol Levels Indicate?

As BAC increases, it passes through various thresholds, each associated with distinct physiological and cognitive alterations:

• 0%: Sobriety: At this point, a person does not have any alcohol in their bloodstream. 

• 0.02%-0.03%: Initial euphoria. At these low levels, people will experience mild effects. People may notice a slight elevation in mood, which can manifest as a warm sense of euphoria. 

• 0.05%-0.06%: Disrupted judgment At this point, central nervous system depression becomes more pronounced. There is a notable decrease in the function of the prefrontal cortex, the brain region responsible for judgment and decision-making. Consequently, our inhibition may be reduced and we may experience slight impairments in reasoning and memory processing. 

• 0.08%-0.10%: Impaired cognition. This BAC is recognized as the threshold for legal intoxication in many jurisdictions, marking a significant decline in psychomotor performance. This blood alcohol level is associated with a clear deterioration in reaction time and control of voluntary muscles, making tasks such as driving life-threatening. Cognitive faculties are also impaired, leading to marked vision, speech, balance, and hearing deterioration.

• 0.16%-0.20%: Potential blackouts. At this point, the risks escalate dramatically. This blood alcohol level often results in severe disorientation, confusion, and dizziness. The risk of vomiting increases. Blackouts become more likely due to the profound impact on the hippocampus, a brain region critical for forming memories.

• 0.25%-0.30%: Motor impairments. Alcohol's depressant effects on the autonomic nervous system may lead to a complete breakdown of physical coordination and the onset of stupor. People may need assistance to move and may not respond to stimuli appropriately, and they’re at risk of accidental injury.

• 0.35%-0.40%: Bodily shutdowns. This range approaches the levels of surgical anesthesia and can suppress vital life-supporting reflexes, leading to a loss of consciousness and, without immediate medical intervention, a severe risk of coma or death.

• 0.40% and beyond: Likely lethal blood alcohol level. Once blood alcohol levels reach 0.40%, a person faces imminent danger of life-threatening alcohol poisoning. At these extreme concentrations, the brain's ability to regulate basic life-support functions such as breathing and heart rate is compromised, leading to a high risk of respiratory arrest, cardiac arrest, and death.

What BAC Is Lethal?

As we just mentioned, a blood alcohol content (BAC) of 0.40% or higher is potentially lethal.

The amount of alcohol that can result in death varies greatly from person to person, influenced by factors such as age, weight, gender, tolerance to alcohol, and individual health conditions. 

Typically, at potentially lethal blood alcohol levels of 0.40% or above, the alcohol in the bloodstream significantly depresses the central nervous system. This system is responsible for vital functions that occur beyond our conscious awareness: breathing, heart rate, temperature control. As the central nervous system becomes increasingly impaired, these critical functions don’t receive the required signals from the brain, and they begin to shut down. The respiratory system can slow to a dangerous level or stop completely, leading to hypoxia (lack of oxygen to the brain) and ultimately respiratory failure.

The cardiovascular system is also adversely affected. High BAC levels can lead to arrhythmias (irregular heartbeats) or cardiac arrest due to the depressive effects of alcohol on the heart muscle and the body's reflexes. Moreover, alcohol's impact on the gag reflex increases the risk of choking on vomit, which can cause asphyxiation.

In addition to these immediate life-threatening impacts, severe alcohol intoxication can also cause a drastic drop in body temperature (hypothermia), dangerously low blood sugar (hypoglycemia), and seizures — all of which can be fatal without prompt medical intervention.

The liver, which processes alcohol, can become overwhelmed by excessive amounts. This results in a toxic buildup of substances such acetaldehyde, leading to metabolic disturbances that can further impair other organ systems. When combined, these physiological disruptions in the body's essential systems can swiftly escalate to coma and death.

It’s critical to understand that while these BAC levels are typically associated with fatality, significant risks of harm or death can occur at lower levels due to accidents, injuries, or other medical emergencies caused or exacerbated by alcohol consumption. Therefore, it’s important to consume alcohol mindfully (if at all!), and to be aware of its powerful and potentially lethal effects.

What’s the Highest BAC Ever Recorded?

In 1984, a 30-year-old man was reported to have survived a documented BAC of 1.5%. This level is almost unheard of, and it’s far beyond what is typically considered lethal. 

How someone survives such a high BAC is complex and not fully understood, but it always involves immediate medical intervention and may hinge on the person’s history of alcohol use. Chronic heavy drinkers can develop a tolerance to alcohol that affects their central nervous system's responsiveness, allowing them to maintain some bodily functions at BAC levels that would be fatal to others. 

Nevertheless, the consequences of reaching such high BAC levels cannot be overstated. The physiological burden placed on the body's organ systems is immense. The liver, heart, and kidneys are under extreme stress to metabolize and clear the alcohol. Even if survival is possible, the risk of long-term damage to these systems is substantial, and the potential for lasting neurological damage is high.

This record is an extreme outlier, not a threshold to be tested. It underscores the critical need for responsible drinking habits and awareness of the dangers inherent in alcohol misuse.

Avoiding a Lethal BAC

Understanding BAC lets us make healthier choices and avoid fatal blood alcohol levels. Here are ways we can safeguard our well-being:


• Quantify intake. Keep a drink diary to track each drink consumed over a week. This quantitative approach lays the foundation for awareness and, subsequently, moderation. This drink diary can also help you become aware of certain patterns, such as times of the day (right after work) or even certain days of the week (TGIF!)  you’re more likely to drink. This diary can also help you become aware of your common triggers for alcohol use, such as anger, boredom, sadness, or stress. 
• Opt for low ABV options. Experiment with lower alcohol by volume (ABV) beverages. A gradual reduction in ABV can lead to significant changes in overall alcohol intake without a dramatic alteration in social habits. Low-ABV options include beer, wine, and spirits. However, just because these drinks have less alcohol overall does not mean they can still be consumed freely. Limits are still essential to ensure long-term health.

• Hydrate. Match each alcoholic drink with a glass of water. This not only curtails the amount of alcohol consumed but also aids your body in metabolizing alcohol more effectively. Avoid beverages that can further dehydrate you, such as soda, energy drinks, coffee, and caffeinated teas.

• Drink mindfully. Take time to truly taste the drink. Sipping slowly and savoring can transform drinking from an unconscious act to a mindful experience. Notice its flavors, pay attention to its colors, and tune in to your body after each drink. Building this awareness prevents mindless drinking patterns, such as binge drinking. 

• Embrace alcohol-free days. Select days of the week when alcohol is off the menu. For instance, you may decide to keep your weekdays dry and only imbibe on the weekends, or designate a dry day every other day. This creates a natural balance and respite for your body, giving it a chance to heal from chronic consumption.

• Seek social support. Engaging friends or family in a shared goal of reducing (or ending) alcohol consumption provides a network of accountability and encouragement. You can find plenty of like-minded people from all over the world in Reframe’s Forum! 

• Set measurable goals. Set clear, measurable goals for reduction or cessation. Whether it’s cutting back by a certain number of drinks or designating more alcohol-free days, concrete targets can pave the way to success. Be realistic about what you can achieve, as well. For instance, if you’re currently at 10 drinks a week, it may not be realistic to go fully sober in two weeks — or even a month. Cut back by one or two drinks at a time, letting your body and mind adjust and find healthier alternatives. 


Lethal Blood Alcohol Levels: The Takeaways


Changing our drinking habits isn't just about hitting a target BAC of 0.00%. Instead, it's about recalibrating our body's response to alcohol, fostering resilience, and reclaiming autonomy over our physiological and psychological well-being.


Educating ourselves about the science of blood alcohol is meant to be a source of empowerment, not a scare tactic. But the facts are clear: the higher the BAC, the greater the risk. 


With preventative action, we can modify our intake and steer our story in a healthier direction. Drinking mindfully — or living alcohol-free — is about the power to redefine our relationship with alcohol, one choice at a time. Our body and mind are incredibly resilient! With each small victory, we come closer to a healthier tomorrow.


Ready to Leave Alcohol and Molly Behind? Try Reframe!

Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!

The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.

You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.

Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol. 

And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).

The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today! 

Ever heard someone talking about "molly" and wondered, "Who's that?" No, molly isn’t the name of your friend's roommate or your neighbor’s new pet. In fact, molly is a street name for the drug MDMA — a drug that promises temporary euphoria and heightened sensations (at a steep price, of course, as it comes with significant health risks).

The idea of combining uppers such as MDMA with alcohol can be tempting. However, mixing alcohol and MDMA might not lead to the fun-filled night you're expecting — instead, it could be a recipe for disaster. Let's dive into the science behind this combination and see why they don’t play nicely together.

Part 1. Meet Molly: What Is MDMA (Ecstasy)?

First of all, what is molly? MDMA stands for 3,4-methylenedioxymethamphetamine, a synthetic drug that alters mood and perception. Chemically, molly shares properties with both stimulants and hallucinogens, which means it can increase energy and pleasure while distorting sensory perceptions.

Structurally, MDMA (also known as ecstasy) is similar to stimulants like methamphetamine and hallucinogens like mescaline. This unique combination explains why it has a mixed bag of effects on our bodies.

Not That Innocent

While molly might sound intriguing, it comes with a host of risks. MDMA can cause a range of bodily responses:

Increased heart rate and blood pressure. Imagine your heart doing an extra round of cardio — but without the benefits. That's the kind of strain MDMA can put on it.

• Nausea. MDMA makes some users feel queasy.
• Chills or sweating. The body's internal thermostat can go haywire, leading to sudden chills or intense sweating.
• Teeth clenching. Some users might find themselves clenching their jaw or grinding their teeth.
• Muscle tension or tremors. Our muscles might feel tight, and we might notice minor tremors, particularly in our hands.
• Blurred vision. MDMA can dilate pupils, sometimes leading to altered or blurred vision.
• Dehydration. MDMA is a diuretic, so we pee more. It also diminishes our perception of thirst, so we don’t even notice how dry we’re getting.
• Fatigue. While there might be an initial boost of energy, as the drug wears off, it can leave users feeling drained and exhausted.

Our minds aren't left untouched, either. Initially, many users feel a rush of joy or euphoria and a heightened connection to others, making them more talkative or touchy-feely. However, some people might experience less-desirable mental effects:

• Anxiety or paranoia. Not all experiences are rosy. Some people might feel a surge of anxiety or even paranoia, as if they're being watched or judged.
• Confusion. Our thinking can become muddled, leading to moments of disorientation or confusion.
• Sleep disturbances. MDMA can lead to insomnia, making it tough to drift off even when the party's over.
• Intensified sensory perceptions. Lights might seem brighter, sounds more resonant. The world can feel amplified.
• Hallucinations. In higher doses, MDMA can cause hallucinations, making users see or hear things that aren't there.
• Emotional sensitivity. Feelings, both positive and negative, can be magnified. This can lead to emotional rollercoasters, with users shifting from joy to sadness more rapidly.

Down the Rabbit Hole: The Long-Term Effects

Occasional party antics might seem harmless, but frequent or heavy MDMA use can lead to some prolonged concerns:

• Dependency. Over time, regular use can result in increased tolerance (needing more of the drug to achieve the same effects) and dependency (a compulsive need to keep using).
• Cognitive impairment. Chronic MDMA use might impair memory and decrease cognitive function. 
• Emotional well-being. Long-term use can lead to mood swings, depression, and anxiety. 
• Damage to serotonin-producing neurons. MDMA affects levels of serotonin, a neurotransmitter related to mood, sleep, and appetite. Over time, heavy use can damage these serotonin-producing neurons, leading to prolonged mood disturbances.
• Danger of impurities. Another sneaky issue with MDMA is that what's sold as "pure" often isn’t. Many MDMA tablets or capsules contain other drugs or fillers. This means we might be exposing ourselves to other unknown substances and their accompanying risks.

Through the Years

Now that we’ve met molly, we can turn to the next question — where did “she” come from? As it turns out, molly isn’t a new kid on the block — MDMA (aka ecstasy) has been around for over a century. In 1912, a German pharmaceutical company called Merck first synthesized MDMA. The company aimed to create a drug to control bleeding, but MDMA didn’t fit the bill. For many years, it gathered metaphorical dust on the laboratory shelves.

It wasn’t until the 1970s that the drug resurfaced in the US — not for medical treatments, but as a tool to assist in psychotherapy. Some therapists believed it helped patients open up and communicate better. However, it's important to note that this use was never approved by the FDA — with good reason. (After all, it “worked,” but only in the sense that amphetamines “work” for treating colds or heroin “works” for getting rid of a headache: the risks, to put it mildly, are not worth it).

By the 1980s, molly had found “her” way into the party scene as a recreational drug. And while those flashing disco lights and energetic dance moves might seem like distant history, molly still lingers.

Around the Globe: The Legal Status of MDMA

So, we’ve covered MDMA's effects and dangers, as well as its history in the U.S.. But where does it stand on the world stage? Let's explore the legal status of MDMA around the world.

• United States. The U.S. classifies MDMA as a Schedule I substance under the Controlled Substances Act. This means it's considered to have a high potential for abuse and no accepted medical use, making its production, distribution, and use illegal.
• Canada. North of the border, MDMA is a Schedule I drug under the Controlled Drugs and Substances Act. Possession, production, and distribution are illegal, with violators facing potential imprisonment.
• United Kingdom. MDMA is classified as a Class A drug, putting it in the same category as heroin and cocaine. Possession and supply offenses carry severe penalties, including lengthy prison terms.
• Germany. MDMA is listed under the Narcotics Act, making its unauthorized production, distribution, and possession illegal. Penalties range from fines to prison sentences.
• Netherlands. Often seen as liberal when it comes to drug policies, the Netherlands still classifies MDMA as an illegal List I substance. However, personal possession of small amounts might not always lead to prosecution.
• Japan. MDMA is classified under the Narcotics and Psychotropics Control Act. Possession or distribution can lead to rigorous penalties, including long prison sentences.
• Singapore. Known for its strict drug laws, Singapore categorizes MDMA as a Class A controlled drug. Penalties are severe, with heavy fines, long prison terms, and even capital punishment in cases of trafficking large amounts.
• Australia. Down under, MDMA is a Schedule 9 prohibited substance under the Poisons Standard. Its unauthorized manufacture, distribution, and use can lead to serious legal consequences.
• New Zealand. MDMA is classified as a Class B drug, making its unauthorized possession, manufacture, and distribution illegal, with potential prison sentences for violators.
• Brazil. In this South American country, MDMA is illegal. Possession for personal use can lead to educational measures and community service, and trafficking can result in prison sentences.
• South Africa. MDMA is categorized as a Schedule 7 substance, making its unauthorized possession and distribution illegal, with potential penalties including fines and imprisonment.

Part 2. Drinking on Molly: Why Do People Mix Alcohol and MDMA?

Now let’s switch gears a bit and see what happens when alcohol is in the picture. What’s behind the allure of mixing molly with booze? Many people drink alcohol to feel relaxed and sociable. On the other hand, MDMA is taken for its stimulating effects, which include heightened sensations, emotional warmth, and an amplified perception of sights and sounds. It seems like they could complement each other, right? Well, not exactly.

The Unintended Side Effects

Alcohol acts as a depressant, slowing our central nervous system. This means it can reduce anxiety, lower inhibitions, and cause drowsiness. Conversely, MDMA (ecstasy) is a stimulant, speeding up various bodily functions and heightening sensations.

However, when combined, ecstasy and alcohol don't just cancel each other out. Instead, they act as antagonists inside our body, potentially straining our system. Here are the main side effects that can happen as a result of the mix:‍

• Dehydration and overheating. Both alcohol and MDMA can cause dehydration. Alcohol does this by increasing urine production, while MDMA increases heart rate and body temperature. Combined, they can lead to severe dehydration and even hyperthermia (dangerously elevated body temperature). A study in Neurotoxicity Research found that recreational use of MDMA was likely to lead to dehydration and overheating due to “profuse sweating while vigorously dancing under unfavorable conditions such as high ambient temperatures and insufficient fluid suppletion” and that alcohol tended to amplify the effect.
• Increased toxicity. Alcohol can exacerbate the toxic effects of MDMA on the liver, leading to potential long-term damage. A study in Critical Review Toxicology confirmed the increased toxicity of MDMA when combined with booze.
• Impaired judgment. While alcohol alone can cloud our judgment, adding MDMA can make decision-making even more erratic, putting us in potentially risky situations. 
• Intensified hangover. Everyone's familiar with the groggy feeling after a night of drinking. Throw MDMA into the mix, and we’re looking at an intensified come-down, with feelings of exhaustion, depression, and irritability.
• Cardiovascular risks. Both substances increase heart rate; combining them amplifies the strain on your heart.
• Danger of overdose. Because alcohol's depressant effects can mask some of MDMA's stimulant effects, there's a risk of consuming more of either substance than intended. According to a study in Addiction Biology, combining booze with molly tended to lead users to consume larger quantities of both substances due to the higher levels of dopamine released by the brain in response to the combo.
• Decreased awareness of intoxication. It's harder to gauge how intoxicated you are, which can lead to dangerous situations, including accidents or other harmful scenarios.

Hyponatremia: A Sneaky Danger of Mixing Molly With Alcohol

Have you ever heard of the term "hyponatremia"? It may sound like a rare plant species or an ancient civilization, but it's a medical condition that can be serious, especially when mixing alcohol and MDMA. 

Hyponatremia is a fancy term for a low sodium concentration in the blood. Sodium, that same stuff we have in our salt shakers, plays a critical role in many of our body's processes, including nerve function, muscle contractions, and maintaining proper fluid balance.

How Do Alcohol and MDMA Contribute?

For one thing, MDMA can sometimes make people feel super thirsty. If we drink large amounts of water to quench this thirst, especially while dancing and sweating, we can end up diluting our blood’s sodium levels. Alcohol amplifies this effect by suppressing the release of an antidiuretic hormone, causing more fluid retention in the long run (after initially making us lose water).

Moreover, both dancing (commonly associated with MDMA use) and alcohol can make us sweat. Sweating causes a loss of salt from the body, which can further lower sodium levels if not adequately replenished.

Signs To Watch Out For

Hyponatremia is no joke, and it can escalate quickly. Here are some symptoms to be aware of:

• Nausea or vomiting
• Headache
• Confusion or disorientation
• Fatigue or restlessness
• Seizures
• In severe cases, coma or even death

Staying Safe

If someone consumes MDMA (which carries its own set of risks!), it's important to be mindful of fluid intake. Here are some quick tips:

1. Balance is key. Don't chug vast amounts of water in a short time. Sip slowly and replace lost electrolytes, perhaps with sports drinks.

2. Watch the booze. Since alcohol can exacerbate the risk of hyponatremia when combined with MDMA, it might be a good idea to skip the booze.

3. Stay informed. Awareness is half the battle. Know the signs of hyponatremia and be prepared to seek medical attention if things seem awry.

Alcohol and MDMA: 7 Steps To Stay Safe

Finally, here are some steps you can take to stay safe when alcohol and molly are in the picture.

• Know what you're taking. Before consuming any substance, research it thoroughly. Know the potential risks and effects on your body. This knowledge will keep you safe.
• Stay hydrated. If you're in a situation where you're consuming either substance, keep water handy. Regular hydration can mitigate some of the adverse effects.
• Limit intake. If you're trying to reduce or quit alcohol, stick to your goals. Avoid environments where you might be tempted to mix substances.
• Check in with yourself. Listen to your body. If you feel off or unwell, seek help immediately.
• Have a trusted friend. If you're going out, have a trusted friend with you who's aware of your limits and can help if things go south.
• Avoid mixing substances. As we've seen, combining alcohol and MDMA has multiple risks. It's always safer to avoid mixing any substances.
• Seek support. If you're struggling with substance use, seek out support groups, therapy, or apps like Reframe that provide science-backed methods to help you cut back or quit.

Summing Up

In the fun of social gatherings, it's easy to get swept up in the moment. But your health and safety come first. The next time you're faced with the decision to mix alcohol and MDMA, remember the science, and opt for choices that prioritize your well-being. After all, the best memories are those where you felt your best, both during the moment and the morning after!

Ever heard someone talking about "molly" and wondered, "Who's that?" No, molly isn’t the name of your friend's roommate or your neighbor’s new pet. In fact, molly is a street name for the drug MDMA — a drug that promises temporary euphoria and heightened sensations (at a steep price, of course, as it comes with significant health risks).

The idea of combining uppers such as MDMA with alcohol can be tempting. However, mixing alcohol and MDMA might not lead to the fun-filled night you're expecting — instead, it could be a recipe for disaster. Let's dive into the science behind this combination and see why they don’t play nicely together.

Part 1. Meet Molly: What Is MDMA (Ecstasy)?

First of all, what is molly? MDMA stands for 3,4-methylenedioxymethamphetamine, a synthetic drug that alters mood and perception. Chemically, molly shares properties with both stimulants and hallucinogens, which means it can increase energy and pleasure while distorting sensory perceptions.

Structurally, MDMA (also known as ecstasy) is similar to stimulants like methamphetamine and hallucinogens like mescaline. This unique combination explains why it has a mixed bag of effects on our bodies.

Not That Innocent

While molly might sound intriguing, it comes with a host of risks. MDMA can cause a range of bodily responses:

Increased heart rate and blood pressure. Imagine your heart doing an extra round of cardio — but without the benefits. That's the kind of strain MDMA can put on it.

• Nausea. MDMA makes some users feel queasy.
• Chills or sweating. The body's internal thermostat can go haywire, leading to sudden chills or intense sweating.
• Teeth clenching. Some users might find themselves clenching their jaw or grinding their teeth.
• Muscle tension or tremors. Our muscles might feel tight, and we might notice minor tremors, particularly in our hands.
• Blurred vision. MDMA can dilate pupils, sometimes leading to altered or blurred vision.
• Dehydration. MDMA is a diuretic, so we pee more. It also diminishes our perception of thirst, so we don’t even notice how dry we’re getting.
• Fatigue. While there might be an initial boost of energy, as the drug wears off, it can leave users feeling drained and exhausted.

Our minds aren't left untouched, either. Initially, many users feel a rush of joy or euphoria and a heightened connection to others, making them more talkative or touchy-feely. However, some people might experience less-desirable mental effects:

• Anxiety or paranoia. Not all experiences are rosy. Some people might feel a surge of anxiety or even paranoia, as if they're being watched or judged.
• Confusion. Our thinking can become muddled, leading to moments of disorientation or confusion.
• Sleep disturbances. MDMA can lead to insomnia, making it tough to drift off even when the party's over.
• Intensified sensory perceptions. Lights might seem brighter, sounds more resonant. The world can feel amplified.
• Hallucinations. In higher doses, MDMA can cause hallucinations, making users see or hear things that aren't there.
• Emotional sensitivity. Feelings, both positive and negative, can be magnified. This can lead to emotional rollercoasters, with users shifting from joy to sadness more rapidly.

Down the Rabbit Hole: The Long-Term Effects

Occasional party antics might seem harmless, but frequent or heavy MDMA use can lead to some prolonged concerns:

• Dependency. Over time, regular use can result in increased tolerance (needing more of the drug to achieve the same effects) and dependency (a compulsive need to keep using).
• Cognitive impairment. Chronic MDMA use might impair memory and decrease cognitive function. 
• Emotional well-being. Long-term use can lead to mood swings, depression, and anxiety. 
• Damage to serotonin-producing neurons. MDMA affects levels of serotonin, a neurotransmitter related to mood, sleep, and appetite. Over time, heavy use can damage these serotonin-producing neurons, leading to prolonged mood disturbances.
• Danger of impurities. Another sneaky issue with MDMA is that what's sold as "pure" often isn’t. Many MDMA tablets or capsules contain other drugs or fillers. This means we might be exposing ourselves to other unknown substances and their accompanying risks.

Through the Years

Now that we’ve met molly, we can turn to the next question — where did “she” come from? As it turns out, molly isn’t a new kid on the block — MDMA (aka ecstasy) has been around for over a century. In 1912, a German pharmaceutical company called Merck first synthesized MDMA. The company aimed to create a drug to control bleeding, but MDMA didn’t fit the bill. For many years, it gathered metaphorical dust on the laboratory shelves.

It wasn’t until the 1970s that the drug resurfaced in the US — not for medical treatments, but as a tool to assist in psychotherapy. Some therapists believed it helped patients open up and communicate better. However, it's important to note that this use was never approved by the FDA — with good reason. (After all, it “worked,” but only in the sense that amphetamines “work” for treating colds or heroin “works” for getting rid of a headache: the risks, to put it mildly, are not worth it).

By the 1980s, molly had found “her” way into the party scene as a recreational drug. And while those flashing disco lights and energetic dance moves might seem like distant history, molly still lingers.

Around the Globe: The Legal Status of MDMA

So, we’ve covered MDMA's effects and dangers, as well as its history in the U.S.. But where does it stand on the world stage? Let's explore the legal status of MDMA around the world.

• United States. The U.S. classifies MDMA as a Schedule I substance under the Controlled Substances Act. This means it's considered to have a high potential for abuse and no accepted medical use, making its production, distribution, and use illegal.
• Canada. North of the border, MDMA is a Schedule I drug under the Controlled Drugs and Substances Act. Possession, production, and distribution are illegal, with violators facing potential imprisonment.
• United Kingdom. MDMA is classified as a Class A drug, putting it in the same category as heroin and cocaine. Possession and supply offenses carry severe penalties, including lengthy prison terms.
• Germany. MDMA is listed under the Narcotics Act, making its unauthorized production, distribution, and possession illegal. Penalties range from fines to prison sentences.
• Netherlands. Often seen as liberal when it comes to drug policies, the Netherlands still classifies MDMA as an illegal List I substance. However, personal possession of small amounts might not always lead to prosecution.
• Japan. MDMA is classified under the Narcotics and Psychotropics Control Act. Possession or distribution can lead to rigorous penalties, including long prison sentences.
• Singapore. Known for its strict drug laws, Singapore categorizes MDMA as a Class A controlled drug. Penalties are severe, with heavy fines, long prison terms, and even capital punishment in cases of trafficking large amounts.
• Australia. Down under, MDMA is a Schedule 9 prohibited substance under the Poisons Standard. Its unauthorized manufacture, distribution, and use can lead to serious legal consequences.
• New Zealand. MDMA is classified as a Class B drug, making its unauthorized possession, manufacture, and distribution illegal, with potential prison sentences for violators.
• Brazil. In this South American country, MDMA is illegal. Possession for personal use can lead to educational measures and community service, and trafficking can result in prison sentences.
• South Africa. MDMA is categorized as a Schedule 7 substance, making its unauthorized possession and distribution illegal, with potential penalties including fines and imprisonment.

Part 2. Drinking on Molly: Why Do People Mix Alcohol and MDMA?

Now let’s switch gears a bit and see what happens when alcohol is in the picture. What’s behind the allure of mixing molly with booze? Many people drink alcohol to feel relaxed and sociable. On the other hand, MDMA is taken for its stimulating effects, which include heightened sensations, emotional warmth, and an amplified perception of sights and sounds. It seems like they could complement each other, right? Well, not exactly.

The Unintended Side Effects

Alcohol acts as a depressant, slowing our central nervous system. This means it can reduce anxiety, lower inhibitions, and cause drowsiness. Conversely, MDMA (ecstasy) is a stimulant, speeding up various bodily functions and heightening sensations.

However, when combined, ecstasy and alcohol don't just cancel each other out. Instead, they act as antagonists inside our body, potentially straining our system. Here are the main side effects that can happen as a result of the mix:‍

• Dehydration and overheating. Both alcohol and MDMA can cause dehydration. Alcohol does this by increasing urine production, while MDMA increases heart rate and body temperature. Combined, they can lead to severe dehydration and even hyperthermia (dangerously elevated body temperature). A study in Neurotoxicity Research found that recreational use of MDMA was likely to lead to dehydration and overheating due to “profuse sweating while vigorously dancing under unfavorable conditions such as high ambient temperatures and insufficient fluid suppletion” and that alcohol tended to amplify the effect.
• Increased toxicity. Alcohol can exacerbate the toxic effects of MDMA on the liver, leading to potential long-term damage. A study in Critical Review Toxicology confirmed the increased toxicity of MDMA when combined with booze.
• Impaired judgment. While alcohol alone can cloud our judgment, adding MDMA can make decision-making even more erratic, putting us in potentially risky situations. 
• Intensified hangover. Everyone's familiar with the groggy feeling after a night of drinking. Throw MDMA into the mix, and we’re looking at an intensified come-down, with feelings of exhaustion, depression, and irritability.
• Cardiovascular risks. Both substances increase heart rate; combining them amplifies the strain on your heart.
• Danger of overdose. Because alcohol's depressant effects can mask some of MDMA's stimulant effects, there's a risk of consuming more of either substance than intended. According to a study in Addiction Biology, combining booze with molly tended to lead users to consume larger quantities of both substances due to the higher levels of dopamine released by the brain in response to the combo.
• Decreased awareness of intoxication. It's harder to gauge how intoxicated you are, which can lead to dangerous situations, including accidents or other harmful scenarios.

Hyponatremia: A Sneaky Danger of Mixing Molly With Alcohol

Have you ever heard of the term "hyponatremia"? It may sound like a rare plant species or an ancient civilization, but it's a medical condition that can be serious, especially when mixing alcohol and MDMA. 

Hyponatremia is a fancy term for a low sodium concentration in the blood. Sodium, that same stuff we have in our salt shakers, plays a critical role in many of our body's processes, including nerve function, muscle contractions, and maintaining proper fluid balance.

How Do Alcohol and MDMA Contribute?

For one thing, MDMA can sometimes make people feel super thirsty. If we drink large amounts of water to quench this thirst, especially while dancing and sweating, we can end up diluting our blood’s sodium levels. Alcohol amplifies this effect by suppressing the release of an antidiuretic hormone, causing more fluid retention in the long run (after initially making us lose water).

Moreover, both dancing (commonly associated with MDMA use) and alcohol can make us sweat. Sweating causes a loss of salt from the body, which can further lower sodium levels if not adequately replenished.

Signs To Watch Out For

Hyponatremia is no joke, and it can escalate quickly. Here are some symptoms to be aware of:

• Nausea or vomiting
• Headache
• Confusion or disorientation
• Fatigue or restlessness
• Seizures
• In severe cases, coma or even death

Staying Safe

If someone consumes MDMA (which carries its own set of risks!), it's important to be mindful of fluid intake. Here are some quick tips:

1. Balance is key. Don't chug vast amounts of water in a short time. Sip slowly and replace lost electrolytes, perhaps with sports drinks.

2. Watch the booze. Since alcohol can exacerbate the risk of hyponatremia when combined with MDMA, it might be a good idea to skip the booze.

3. Stay informed. Awareness is half the battle. Know the signs of hyponatremia and be prepared to seek medical attention if things seem awry.

Alcohol and MDMA: 7 Steps To Stay Safe

Finally, here are some steps you can take to stay safe when alcohol and molly are in the picture.

• Know what you're taking. Before consuming any substance, research it thoroughly. Know the potential risks and effects on your body. This knowledge will keep you safe.
• Stay hydrated. If you're in a situation where you're consuming either substance, keep water handy. Regular hydration can mitigate some of the adverse effects.
• Limit intake. If you're trying to reduce or quit alcohol, stick to your goals. Avoid environments where you might be tempted to mix substances.
• Check in with yourself. Listen to your body. If you feel off or unwell, seek help immediately.
• Have a trusted friend. If you're going out, have a trusted friend with you who's aware of your limits and can help if things go south.
• Avoid mixing substances. As we've seen, combining alcohol and MDMA has multiple risks. It's always safer to avoid mixing any substances.
• Seek support. If you're struggling with substance use, seek out support groups, therapy, or apps like Reframe that provide science-backed methods to help you cut back or quit.

Summing Up

In the fun of social gatherings, it's easy to get swept up in the moment. But your health and safety come first. The next time you're faced with the decision to mix alcohol and MDMA, remember the science, and opt for choices that prioritize your well-being. After all, the best memories are those where you felt your best, both during the moment and the morning after!

Say Goodbye to Hangovers With Reframe!

Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!

The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.

You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.

Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.

And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).

The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!

From the slapstick scenes in comedies to dramatic morning-after moments in romance films, Hollywood has a knack for portraying hangovers in ways that range from the hilariously exaggerated to the eerily accurate. Who can forget the disheveled crew in The Hangover, waking up in a trashed Las Vegas suite with absolutely no memory of the night before? Or Bridget Jones in Bridget Jones's Diary lamenting her choices from the previous night, nursing a headache with a glass of water and an aspirin?

While these films offer entertaining portrayals of the payback that comes after a night of heavy drinking, they only scratch the surface of what's actually happening in our bodies. Let's pull back the curtain on the silver screen and shine a spotlight on the science behind those groggy, head-pounding mornings. How long does a hangover last? Let’s explore the hangover timeline and dive into the 6 scientific reasons why hangovers last as long as they do.

The Hangover Timeline

While hangover symptoms can vary, they follow a general timeline, often unfolding in a predictable sequence.

6-8 hours post-drinking:

• Thirst and dry mouth. As alcohol's diuretic effects kick in, dehydration appears.
• Fatigue. The disruptive effect of alcohol on sleep starts to show.

8-10 hours post-drinking:

• Headache and dizziness. These symptoms result from dehydration and the dilation of blood vessels.
• Nausea and stomach pain. The effect of alcohol irritating the stomach lining begins to peak.

10-12 hours post-drinking:

• Sensitivity to light and sound. The nervous system reacts to the booze with heightened sensory perceptions.
• Mood disturbances. Depression, anxiety, and irritability might arise as alcohol levels drop.

12-24 hours post-drinking:

• Increased thirst. The body’s attempt to counteract dehydration continues.
• Muscle aches. Reduced glucose levels might lead to weakness or muscle cramps.

24-48 hours post-drinking (if we really overdid it):

• Severe fatigue. Tiredness continues due to the interrupted sleep cycle and the body's effort to rid itself of toxins.
• Stomach issues. Continued nausea or vomiting might persist.

Factors That Make a Hangover Last Longer

We have an idea of what a hangover timeline looks like. But why do they sometimes last longer? There could be a few reasons:

• Drinking on an empty stomach. This is a big one: when there's no food to slow down alcohol absorption, it hits our system harder and faster, making the morning-after aftermath worse. 
• Lack of sleep. Less rest means our body can't recover as quickly, dragging out the hangover.
• Drinking dark liquors. Drinks like whiskey, rum, and red wine contain more congeners — chemical compounds from fermentation — which are known to make hangovers worse.
• Mixing alcohol types. Switching between drinks makes it harder for the body to process the alcohol, which can make the hangover last longer.
• Age. As we get older, our body becomes less efficient at metabolizing booze. The result? Hangovers might be more intense.

The Science Behind Hangovers

Now that we have a general idea of what hangovers are like, let’s explore the science behind them and learn more about the lasting effects of alcohol on our body chemistry.      

1. Alcohol Causes Dehydration

It might seem counterintuitive at first — we drink liquid, but end up feeling parched the next day. In the case of alcohol, though, this paradoxical effect is very real, and it comes down to how booze interacts with our bodies.  

• The ADH story. Alcohol inhibits the secretion of the antidiuretic hormone, ADH, which helps our kidneys reabsorb water to keep us hydrated. By suppressing ADH production, alcohol decreases the kidneys’ ability to reabsorb water, leading to excessive urine production. This increase in urine output results in more frequent trips to the restroom and a net loss of body fluids.  
• Electrolyte imbalance. The repercussions of increased urination go beyond fluid loss. We also lose essential salts and minerals — particularly sodium, potassium, and magnesium. These electrolytes are vital for physiological functions such as muscle contraction, neural transmission, and fluid balance. When their levels are depleted, we end up with symptoms such as muscle cramps, dizziness, and nausea.
• Toxins. Dehydration can exacerbate the irritating effects of alcohol by-products. Our body uses water to process and eliminate toxins. With dehydration caused by alcohol, our system might not effectively get rid of these harmful substances, prolonging the hangover effects.

2. Acetaldehyde Buildup

When we drink, the liver immediately starts using enzymes to break it down in a two-step process. More toxic than alcohol itself, acetaldehyde — the intermediary metabolic by-product — is one of the primary culprits behind unpleasant hangover symptoms. The more we drink, the harder it is for the liver to keep up. As a result, acetaldehyde accumulates in the bloodstream, leading to nausea, sweating, and skin flushing.

Some people are also genetically more susceptible to acetaldehyde buildup, especially if they have a less-active variant of the liver enzymes. This genetic variation is responsible for the facial flushing, dizziness, and nausea that comes with consuming even small amounts of alcohol.

Apart from its direct toxic effects, acetaldehyde also promotes inflammation, which can exacerbate hangover symptoms, contributing to fatigue, memory issues, and decreased attention span.

3. Sleep Disruption

Alcohol may seem like an ideal sleep aid, helping us doze off quickly. But while it might make us crash, the quality and structure of the sleep we get isn’t the best — we wake up feeling groggy, even if we slept longer than usual. Let’s explore how alcohol contributes to hangover-related fatigue in more detail.

• Alcohol and REM sleep. Alcohol interferes with the REM (Rapid Eye Movement) phase of sleep — a vital stage of the sleep cycle associated with dreaming, memory consolidation, and emotional processing — by sending us into deep sleep almost immediately. However, as the alcohol wears off, we experience "REM rebound": the brain increases the duration and frequency of REM stages in the latter half of the night, resulting in a choppy, disrupted sleep pattern. This REM rebound can lead to more vivid dreams (or nightmares!) and a higher likelihood of waking up throughout the later part of the night.
• Frequent bathroom trips. The diuretic effect of alcohol we talked about earlier can also interrupt sleep, as trips to the bathroom become more frequent.
• Sleep apnea and breathing issues. Alcohol relaxes the muscles in the throat, causing snoring and exacerbating conditions like sleep apnea. Those with undiagnosed or diagnosed sleep apnea may experience more frequent or severe interruptions in breathing when drinking before sleep and find themselves waking up multiple times throughout the night.
• The morning after. A night of fragmented sleep often results in fatigue the next day, leading to irritability, poor concentration, and mood disturbances.

4. Immune System Response

Drinking can activate the immune system, causing it to respond as if there's a threat. This activation triggers a cascade of effects that make us feel lousy, contributing to hangover symptoms such as malaise, fatigue, and cognitive disruptions. The immune response is part of the reason why, after a night of drinking, we might feel like we’re coming down with something, even if we aren’t.

• Inflammation. Alcohol can trigger the release of pro-inflammatory cytokines — proteins that play a crucial role in cellular communication during immune responses. Specifically, alcohol increases the secretion of tumor necrosis factor (TNF), interleukin-1 (IL-1), and interleukin-6 (IL-6), elevated levels of which result in fatigue, headache, and loss of appetite.
• Gut barrier disruption. The gut houses a significant portion of our body’s immune cells. Alcohol can disrupt the gut barrier, allowing endotoxins to enter the bloodstream. Once in the bloodstream, these endotoxins can elicit a strong immune response, contributing further to the production of pro-inflammatory cytokines.
• Impact on white blood cells. Alcohol can impact the quantity and function of white blood cells — particularly macrophages and neutrophils, the frontline defenders against infections. With their function hampered, infections take hold more easily and recovery times from illnesses get longer.

5. Stomach Troubles

For many, a night of drinking is often followed by the all-too-familiar unpleasantness of an upset stomach the next day. But what exactly does alcohol do to our stomach to cause this discomfort?

• Stomach acid production. One immediate effect of drinking is an increase in the production of stomach acid. While stomach acid is essential for digesting food, an excess can lead to gastritis (inflammation of the stomach lining). The symptoms of gastritis include pain, bloating, and nausea.
• Stomach motility. Alcohol affects stomach motility by making it less efficient at moving food and drink through the digestive tract. This delay can result in bloating and fullness, adding to withdrawal-related stomach discomfort.
• Impact on the gut lining. Alcohol can thin the protective mucus layer of the stomach, making it more susceptible to the corrosive effects of acid. Over time and with chronic consumption, this can lead to ulcers.
• Interaction with digestive enzymes. Alcohol can interfere with the secretion of digestive enzymes that are vital for the breakdown of food in the small intestine. Reduced enzyme activity can lead to digestive disturbances.
• Alcohol and the gut microbiome. Recent research has highlighted the profound impact of alcohol on our gut microbiota — the community of beneficial microbes that reside in our digestive tract. It can disrupt the balance between beneficial and harmful bacteria, which can lead to gut-related issues.

6. Drops in Blood Sugar

A night of drinking can leave us feeling unusually fatigued, dizzy, or shaky. One often overlooked culprit for these sensations? A drop in blood sugar levels. 

The liver plays a crucial role in regulating blood sugar. One of its primary responsibilities is to release stored glucose into the bloodstream when blood sugar levels drop, ensuring a steady energy supply for the body’s functions. However, when alcohol is introduced, the liver prioritizes metabolizing it over other tasks, including gluconeogenesis — the process by which the liver produces glucose from non-carbohydrate sources. Alcohol consumption can inhibit gluconeogenesis, reducing the liver's ability to produce and release new glucose into the bloodstream.

As a result of these factors, alcohol can lead to hypoglycemia, a condition characterized by abnormally low blood sugar levels. Symptoms of hypoglycemia include weakness, dizziness, sweating, rapid heartbeat, and confusion. If left untreated, severe cases can lead to fainting or seizures.

The type of alcoholic beverage consumed, and what it's consumed with, can also impact blood sugar levels. Drinks with high sugar content can initially spike blood sugar, followed by a sharp drop. Moreover, if alcohol is consumed on an empty stomach, the risk of hypoglycemia increases as there's no accompanying food to stabilize glucose levels.

Chronic alcohol consumption can also change how the body responds to insulin, the hormone that allows cells to take in glucose from the bloodstream. Alcohol can increase insulin secretion, leading to a more rapid decrease in blood sugar levels, impairing the insulin signaling pathway, and possibly even leading to insulin resistance.

An Ounce of Prevention Is Worth a Pound of Cure

While understanding the science behind hangovers is important, wouldn’t it be even better if we could sidestep them altogether? Let’s explore some science-backed strategies that can help.

• Stay hydrated. Stay on top of your hydration game! Drinking water before, during, and after your alcoholic beverages can counteract the diuretic effect of alcohol and reduce dehydration.
• Eat before you drink and replenish with nutrients. Having a meal before drinking can slow the absorption of alcohol, reducing peak blood alcohol concentration. Opt for a balanced meal with proteins, fats, and complex carbs. Also, consider having a balanced breakfast the next morning. Foods like bananas, avocados, and eggs can help replenish essential nutrients.
• Supplement smartly. While they’re no magic pill, some supplements can help your body better process alcohol. B-vitamins, vitamin C, and magnesium can replenish what alcohol depletes.
• Choose light over dark and skip the bubbles. Congeners, by-products of alcohol fermentation, are believed to exacerbate hangovers. They're found in higher amounts in dark spirits than clear ones. Also, fizzy alcoholic drinks can speed the absorption of alcohol. Maybe that champagne isn’t such a great idea after all!
• Set a limit and stick to it. Knowing your limits is a way to ensure you have fun without regret.
• Alternate with non-alcoholic beverages. For every alcoholic drink, have a non-alcoholic one. This helps you pace yourself and stay hydrated.  

At-Home Hangover Remedies

Now, we've looked at the science behind hangovers and ways to prevent them. But what if you've already crossed that bridge and are in the throes of a full-blown hangover? Fear not! Some home remedies can actually help alleviate your symptoms.

1. Hydration is key. Sip on water throughout the day to combat the dehydration caused by alcohol. Replenishing lost fluids can alleviate dehydration-associated symptoms such as thirst, fatigue, and headache.
2. Nutrient-rich foods. Choose foods that restore essential nutrients and minerals that alcohol may have depleted. Think bananas for potassium, eggs for cysteine, and whole grains for B-vitamins. 
3. Ginger tea to the rescue. Ginger is known for its anti-nausea properties — brewing a fresh cup can help settle your stomach.
4. Get Moving (Gently). A gentle walk outside can boost endorphins and might help clear your head. But remember: this isn't the time for high-intensity workouts! 
5. Sleep It Off. If you're feeling awful, sometimes the best remedy is a little more shut-eye. Rest can help your body recover! 
6. Toast and Honey. Honey on toast can be a gentle way to reintroduce food to your stomach and can also help regulate blood sugar levels. 
7. Electrolyte Solutions. Sports drinks or rehydration solutions can alleviate hangover symptoms by restoring electrolytes, balancing fluids, and boosting hydration.

Summing Up

Being proactive can greatly reduce your chances of waking up with that dreaded hangover. But again, the surefire way to prevent a hangover is to moderate your intake or opt out altogether. Your future self will thank you!

And if you're on a journey to cut back or quit, know that every step is a move towards a healthier, more vibrant you!

From the slapstick scenes in comedies to dramatic morning-after moments in romance films, Hollywood has a knack for portraying hangovers in ways that range from the hilariously exaggerated to the eerily accurate. Who can forget the disheveled crew in The Hangover, waking up in a trashed Las Vegas suite with absolutely no memory of the night before? Or Bridget Jones in Bridget Jones's Diary lamenting her choices from the previous night, nursing a headache with a glass of water and an aspirin?

While these films offer entertaining portrayals of the payback that comes after a night of heavy drinking, they only scratch the surface of what's actually happening in our bodies. Let's pull back the curtain on the silver screen and shine a spotlight on the science behind those groggy, head-pounding mornings. How long does a hangover last? Let’s explore the hangover timeline and dive into the 6 scientific reasons why hangovers last as long as they do.

The Hangover Timeline

While hangover symptoms can vary, they follow a general timeline, often unfolding in a predictable sequence.

6-8 hours post-drinking:

• Thirst and dry mouth. As alcohol's diuretic effects kick in, dehydration appears.
• Fatigue. The disruptive effect of alcohol on sleep starts to show.

8-10 hours post-drinking:

• Headache and dizziness. These symptoms result from dehydration and the dilation of blood vessels.
• Nausea and stomach pain. The effect of alcohol irritating the stomach lining begins to peak.

10-12 hours post-drinking:

• Sensitivity to light and sound. The nervous system reacts to the booze with heightened sensory perceptions.
• Mood disturbances. Depression, anxiety, and irritability might arise as alcohol levels drop.

12-24 hours post-drinking:

• Increased thirst. The body’s attempt to counteract dehydration continues.
• Muscle aches. Reduced glucose levels might lead to weakness or muscle cramps.

24-48 hours post-drinking (if we really overdid it):

• Severe fatigue. Tiredness continues due to the interrupted sleep cycle and the body's effort to rid itself of toxins.
• Stomach issues. Continued nausea or vomiting might persist.

Factors That Make a Hangover Last Longer

We have an idea of what a hangover timeline looks like. But why do they sometimes last longer? There could be a few reasons:

• Drinking on an empty stomach. This is a big one: when there's no food to slow down alcohol absorption, it hits our system harder and faster, making the morning-after aftermath worse. 
• Lack of sleep. Less rest means our body can't recover as quickly, dragging out the hangover.
• Drinking dark liquors. Drinks like whiskey, rum, and red wine contain more congeners — chemical compounds from fermentation — which are known to make hangovers worse.
• Mixing alcohol types. Switching between drinks makes it harder for the body to process the alcohol, which can make the hangover last longer.
• Age. As we get older, our body becomes less efficient at metabolizing booze. The result? Hangovers might be more intense.

The Science Behind Hangovers

Now that we have a general idea of what hangovers are like, let’s explore the science behind them and learn more about the lasting effects of alcohol on our body chemistry.      

1. Alcohol Causes Dehydration

It might seem counterintuitive at first — we drink liquid, but end up feeling parched the next day. In the case of alcohol, though, this paradoxical effect is very real, and it comes down to how booze interacts with our bodies.  

• The ADH story. Alcohol inhibits the secretion of the antidiuretic hormone, ADH, which helps our kidneys reabsorb water to keep us hydrated. By suppressing ADH production, alcohol decreases the kidneys’ ability to reabsorb water, leading to excessive urine production. This increase in urine output results in more frequent trips to the restroom and a net loss of body fluids.  
• Electrolyte imbalance. The repercussions of increased urination go beyond fluid loss. We also lose essential salts and minerals — particularly sodium, potassium, and magnesium. These electrolytes are vital for physiological functions such as muscle contraction, neural transmission, and fluid balance. When their levels are depleted, we end up with symptoms such as muscle cramps, dizziness, and nausea.
• Toxins. Dehydration can exacerbate the irritating effects of alcohol by-products. Our body uses water to process and eliminate toxins. With dehydration caused by alcohol, our system might not effectively get rid of these harmful substances, prolonging the hangover effects.

2. Acetaldehyde Buildup

When we drink, the liver immediately starts using enzymes to break it down in a two-step process. More toxic than alcohol itself, acetaldehyde — the intermediary metabolic by-product — is one of the primary culprits behind unpleasant hangover symptoms. The more we drink, the harder it is for the liver to keep up. As a result, acetaldehyde accumulates in the bloodstream, leading to nausea, sweating, and skin flushing.

Some people are also genetically more susceptible to acetaldehyde buildup, especially if they have a less-active variant of the liver enzymes. This genetic variation is responsible for the facial flushing, dizziness, and nausea that comes with consuming even small amounts of alcohol.

Apart from its direct toxic effects, acetaldehyde also promotes inflammation, which can exacerbate hangover symptoms, contributing to fatigue, memory issues, and decreased attention span.

3. Sleep Disruption

Alcohol may seem like an ideal sleep aid, helping us doze off quickly. But while it might make us crash, the quality and structure of the sleep we get isn’t the best — we wake up feeling groggy, even if we slept longer than usual. Let’s explore how alcohol contributes to hangover-related fatigue in more detail.

• Alcohol and REM sleep. Alcohol interferes with the REM (Rapid Eye Movement) phase of sleep — a vital stage of the sleep cycle associated with dreaming, memory consolidation, and emotional processing — by sending us into deep sleep almost immediately. However, as the alcohol wears off, we experience "REM rebound": the brain increases the duration and frequency of REM stages in the latter half of the night, resulting in a choppy, disrupted sleep pattern. This REM rebound can lead to more vivid dreams (or nightmares!) and a higher likelihood of waking up throughout the later part of the night.
• Frequent bathroom trips. The diuretic effect of alcohol we talked about earlier can also interrupt sleep, as trips to the bathroom become more frequent.
• Sleep apnea and breathing issues. Alcohol relaxes the muscles in the throat, causing snoring and exacerbating conditions like sleep apnea. Those with undiagnosed or diagnosed sleep apnea may experience more frequent or severe interruptions in breathing when drinking before sleep and find themselves waking up multiple times throughout the night.
• The morning after. A night of fragmented sleep often results in fatigue the next day, leading to irritability, poor concentration, and mood disturbances.

4. Immune System Response

Drinking can activate the immune system, causing it to respond as if there's a threat. This activation triggers a cascade of effects that make us feel lousy, contributing to hangover symptoms such as malaise, fatigue, and cognitive disruptions. The immune response is part of the reason why, after a night of drinking, we might feel like we’re coming down with something, even if we aren’t.

• Inflammation. Alcohol can trigger the release of pro-inflammatory cytokines — proteins that play a crucial role in cellular communication during immune responses. Specifically, alcohol increases the secretion of tumor necrosis factor (TNF), interleukin-1 (IL-1), and interleukin-6 (IL-6), elevated levels of which result in fatigue, headache, and loss of appetite.
• Gut barrier disruption. The gut houses a significant portion of our body’s immune cells. Alcohol can disrupt the gut barrier, allowing endotoxins to enter the bloodstream. Once in the bloodstream, these endotoxins can elicit a strong immune response, contributing further to the production of pro-inflammatory cytokines.
• Impact on white blood cells. Alcohol can impact the quantity and function of white blood cells — particularly macrophages and neutrophils, the frontline defenders against infections. With their function hampered, infections take hold more easily and recovery times from illnesses get longer.

5. Stomach Troubles

For many, a night of drinking is often followed by the all-too-familiar unpleasantness of an upset stomach the next day. But what exactly does alcohol do to our stomach to cause this discomfort?

• Stomach acid production. One immediate effect of drinking is an increase in the production of stomach acid. While stomach acid is essential for digesting food, an excess can lead to gastritis (inflammation of the stomach lining). The symptoms of gastritis include pain, bloating, and nausea.
• Stomach motility. Alcohol affects stomach motility by making it less efficient at moving food and drink through the digestive tract. This delay can result in bloating and fullness, adding to withdrawal-related stomach discomfort.
• Impact on the gut lining. Alcohol can thin the protective mucus layer of the stomach, making it more susceptible to the corrosive effects of acid. Over time and with chronic consumption, this can lead to ulcers.
• Interaction with digestive enzymes. Alcohol can interfere with the secretion of digestive enzymes that are vital for the breakdown of food in the small intestine. Reduced enzyme activity can lead to digestive disturbances.
• Alcohol and the gut microbiome. Recent research has highlighted the profound impact of alcohol on our gut microbiota — the community of beneficial microbes that reside in our digestive tract. It can disrupt the balance between beneficial and harmful bacteria, which can lead to gut-related issues.

6. Drops in Blood Sugar

A night of drinking can leave us feeling unusually fatigued, dizzy, or shaky. One often overlooked culprit for these sensations? A drop in blood sugar levels. 

The liver plays a crucial role in regulating blood sugar. One of its primary responsibilities is to release stored glucose into the bloodstream when blood sugar levels drop, ensuring a steady energy supply for the body’s functions. However, when alcohol is introduced, the liver prioritizes metabolizing it over other tasks, including gluconeogenesis — the process by which the liver produces glucose from non-carbohydrate sources. Alcohol consumption can inhibit gluconeogenesis, reducing the liver's ability to produce and release new glucose into the bloodstream.

As a result of these factors, alcohol can lead to hypoglycemia, a condition characterized by abnormally low blood sugar levels. Symptoms of hypoglycemia include weakness, dizziness, sweating, rapid heartbeat, and confusion. If left untreated, severe cases can lead to fainting or seizures.

The type of alcoholic beverage consumed, and what it's consumed with, can also impact blood sugar levels. Drinks with high sugar content can initially spike blood sugar, followed by a sharp drop. Moreover, if alcohol is consumed on an empty stomach, the risk of hypoglycemia increases as there's no accompanying food to stabilize glucose levels.

Chronic alcohol consumption can also change how the body responds to insulin, the hormone that allows cells to take in glucose from the bloodstream. Alcohol can increase insulin secretion, leading to a more rapid decrease in blood sugar levels, impairing the insulin signaling pathway, and possibly even leading to insulin resistance.

An Ounce of Prevention Is Worth a Pound of Cure

While understanding the science behind hangovers is important, wouldn’t it be even better if we could sidestep them altogether? Let’s explore some science-backed strategies that can help.

• Stay hydrated. Stay on top of your hydration game! Drinking water before, during, and after your alcoholic beverages can counteract the diuretic effect of alcohol and reduce dehydration.
• Eat before you drink and replenish with nutrients. Having a meal before drinking can slow the absorption of alcohol, reducing peak blood alcohol concentration. Opt for a balanced meal with proteins, fats, and complex carbs. Also, consider having a balanced breakfast the next morning. Foods like bananas, avocados, and eggs can help replenish essential nutrients.
• Supplement smartly. While they’re no magic pill, some supplements can help your body better process alcohol. B-vitamins, vitamin C, and magnesium can replenish what alcohol depletes.
• Choose light over dark and skip the bubbles. Congeners, by-products of alcohol fermentation, are believed to exacerbate hangovers. They're found in higher amounts in dark spirits than clear ones. Also, fizzy alcoholic drinks can speed the absorption of alcohol. Maybe that champagne isn’t such a great idea after all!
• Set a limit and stick to it. Knowing your limits is a way to ensure you have fun without regret.
• Alternate with non-alcoholic beverages. For every alcoholic drink, have a non-alcoholic one. This helps you pace yourself and stay hydrated.  

At-Home Hangover Remedies

Now, we've looked at the science behind hangovers and ways to prevent them. But what if you've already crossed that bridge and are in the throes of a full-blown hangover? Fear not! Some home remedies can actually help alleviate your symptoms.

1. Hydration is key. Sip on water throughout the day to combat the dehydration caused by alcohol. Replenishing lost fluids can alleviate dehydration-associated symptoms such as thirst, fatigue, and headache.
2. Nutrient-rich foods. Choose foods that restore essential nutrients and minerals that alcohol may have depleted. Think bananas for potassium, eggs for cysteine, and whole grains for B-vitamins. 
3. Ginger tea to the rescue. Ginger is known for its anti-nausea properties — brewing a fresh cup can help settle your stomach.
4. Get Moving (Gently). A gentle walk outside can boost endorphins and might help clear your head. But remember: this isn't the time for high-intensity workouts! 
5. Sleep It Off. If you're feeling awful, sometimes the best remedy is a little more shut-eye. Rest can help your body recover! 
6. Toast and Honey. Honey on toast can be a gentle way to reintroduce food to your stomach and can also help regulate blood sugar levels. 
7. Electrolyte Solutions. Sports drinks or rehydration solutions can alleviate hangover symptoms by restoring electrolytes, balancing fluids, and boosting hydration.

Summing Up

Being proactive can greatly reduce your chances of waking up with that dreaded hangover. But again, the surefire way to prevent a hangover is to moderate your intake or opt out altogether. Your future self will thank you!

And if you're on a journey to cut back or quit, know that every step is a move towards a healthier, more vibrant you!

Say Goodbye to Alcohol With Reframe!

Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!

The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.

You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.

Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.

And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).

The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!

You’re exhausted! You’ve had a long day at work and are more than ready to get a good night’s sleep. You go through your typical bedtime routine: turn on the fan, climb into bed, and shut off the lights. You take a couple of deep breaths, close your eyes, and … can’t fall asleep. You try different meditation techniques, breathing exercises, and maybe you even start counting sheep, but still — 20, 30, 60 minutes later — you’re wide awake. Sadly, this has become your nightly norm.

Insomnia can be relentless, and it takes a toll on our cognitive, emotional, and physical health. When we add alcohol to the mix, it only makes our sleepless nights worse. Below, we’ll explore the effect alcohol has on sleep and insomnia — and how we can get a better night’s rest.

What Exactly Is Insomnia?

Simply put, insomnia is a sleep disorder that can cause difficulty falling asleep or staying asleep; it can make us wake up too early (without being able to fall back asleep); and it can reduce the overall quality of our sleep. It’s a common disorder that affects 10-30% or more of the worldwide population.

Insomnia is a highly subjective experience that manifests itself differently in every person. It’s different from not having time to get enough sleep due to a busy work schedule or staying up late. Insomnia means not getting sleep despite having the time and intention to do so.

These are some of the most common signs and symptoms of insomnia:

• Daytime drowsiness
• Difficulty focusing during the day
• Feeling frustrated or anxious by a perceived difficulty or inability to fall or stay asleep
• Feeling that you’re not getting enough sleep (despite trying to do so)
• Fitful, nonrestorative sleep
• Frequent waking during the night and/or inability to fall back asleep
• Not feeling rested upon waking 
• Waking up too early (and not being able to get back to sleep)

There are two main types of insomnia: acute and chronic. Acute insomnia is short-term, lasting anywhere from a night or two to a few weeks or months. It’s usually brought on by stressful life events — job loss, death of a loved one, health problems, or a traumatic experience. Chronic insomnia is long-term difficulty with sleep, usually defined as having trouble falling or staying asleep for three or more nights per week for three months or more. 

What Causes Insomnia?

Insomnia can be caused by a variety of factors, involving a complex interplay of our mind-body connection, medical history, environmental factors, and outside influences, such as stress. These are some of the more common causes and contributing conditions:

• Chronic pain, which makes it get comfortable and settle down at night
• Depression, anxiety, PTSD, and other mental health conditions
• Dementia
• Emotional issues, such as grief, anger, loneliness, and worry
• Excessive use of electronic devices (especially at night)
• Irregular sleep habits and/or schedule
• Ongoing health problems, including obesity, diabetes, breathing issues (asthma or sleep apnea), and heart disease
• Stress
• Use of alcohol, caffeine, and/or nicotine 

Certain factors can increase our risk for insomnia. For instance, while the condition can happen at any time in our life, it’s more common the older we get. Women are also more likely to have insomnia than men, particularly during pregnancy, while caring for a newborn, and in menopause. Researchers also believe that there may be a genetic component to insomnia, as it tends to run in families. 

How Alcohol Makes Insomnia Worse

So how does alcohol make insomnia worse? It all comes down to how alcohol disrupts our natural sleep-wake cycle, known as the circadian rhythm. This biological rhythm regulates various physiological processes, including sleep. When disrupted, it can lead to a host of sleep problems, including insomnia.

Upon consuming alcohol, it initially acts as a stimulant, increasing dopamine levels in the brain. This surge in dopamine can induce feelings of alertness and wakefulness. As the body metabolizes alcohol, it transitions into a depressant, causing drowsiness and facilitating the onset of sleep.

However, as the body metabolizes alcohol throughout the night, its stimulatory effects can resurface. This phenomenon, known as the "rebound effect," can lead to awakenings during the night and difficulty returning to sleep. Interestingly, between 35 and 70% of people who use alcohol have insomnia. 

Furthermore, alcohol increases levels of adenosine, a key component of the “homeostatic drive,” which keeps our body balanced. It’s also one of the major mechanisms regulating our sleep-wake cycle. The homeostatic drive tells us it’s time to sleep by boosting levels of adenosine when we’ve been awake for too long. 

After a few drinks, increased levels of adenosine send us into a deep sleep. But once our body realizes it’s had too much slow wave sleep, the homeostatic drive compensates by allowing us less deep sleep in the second half of the night. This is why we might find ourselves tossing and turning after a night of drinking. 

But Alcohol Can Help Us Fall Asleep, Right? 

It’s true: alcohol can help us fall asleep more quickly and easily. This is largely because alcohol is a central nervous system depressant: it slows our brain activity. It also acts as a sedative, inducing feelings of relaxation and sleepiness. But even though alcohol can cause us to fall asleep quickly, it often leads to fragmented and non-restorative sleep. And the more we drink, the greater the effect: higher doses of alcohol have been shown to disrupt sleep, particularly during the second half of the night.

While consuming a little alcohol before bed might seem helpful for insomnia, research shows that people rapidly develop tolerance to alcohol’s sedating effects. One study showed that smaller amounts of alcohol did increase total sleep time and deep sleep for people with insomnia. However, these effects evaporated within a week. As the study continued, participants were inclined to increase alcohol consumption up to almost the equivalent of three beers a night. 

How Alcohol Impacts REM Sleep

Alcohol is also known to suppress and reduce the amount of time we spend in rapid eye movement (REM) sleep — one of the most important stages of sleep for physical and mental restoration. 

REM sleep is the fourth stage of a sleep cycle, and it’s vital for cognitive functions, such as memory consolidation, emotional processing, learning, and creativity. Doctors, experts, and researchers have all noted the importance of REM sleep to our overall health and well-being. Without it, our memory, mood, and mental focus suffer. Lack of REM sleep can even weaken our immune system, as the growth of new healthy cells and tissue in the body is blocked.  

Even just a couple of drinks can disrupt our sleep and prevent us from getting REM. One study found that having fewer than two servings of alcohol per day for men or one serving per day for women decreased sleep quality by nearly 10%. The more alcohol we consume, the more our quality of sleep decreases: more than 2 drinks for men and more than 1 for women decreased sleep quality by almost 40%. 

Why Is Sleep So Important? 

Our body depends on high quality sleep for many vital functions, especially for regulating our metabolism, energy levels, mood, and immune function. Research suggests that good sleep patterns can actually add years to our life.

On the other hand, just a single night of sleep deprivation can speed up cellular aging. Over time, lack of sleep contributes to many serious health concerns, including depression, anxiety, stress, high blood pressure, diabetes, stroke, and cardiovascular disease. 

Research also shows that chronic sleep loss promotes negative emotional processing, which can result in aggression, anger, hopelessness, and (in extreme cases) suicidal ideation. Insomnia can also interfere with our daily life, impairing our ability to focus on tasks, make decisions, and perform well at work. It also impedes our executive functions, daytime wakefulness, and stress management. 

What Is the Treatment for Insomnia?

There’s no simple solution for treating insomnia. Because symptoms vary from person to person, treatment usually involves a bit of trial and error. Oftentimes, it requires getting to the root of the issue — whether that’s stress, drug or alcohol use, work schedules, anxiety or depression, chronic pain, or something else entirely. 

A doctor can help us develop an individualized treatment plan based on our own personal situation, medical history, and lifestyle habits. While certain prescription medications can help facilitate sleep, they can cause side effects, dependence, and eventual tolerance. Experts advise against using sleep drugs, since they mask symptoms without treating the underlying cause of insomnia. 

Many people with insomnia have found success through stress management and relaxation techniques, cognitive behavioral therapy, consistent and healthy evening routines, and good sleep hygiene.

Tips for Getting Good Sleep Without Alcohol 

Achieving restful sleep without relying on alcohol may seem daunting, but it is entirely possible with the right strategies. Here are some tips to get started:

• Establish a regular sleep schedule. Consistency is key when it comes to sleep. Getting into bed at night and getting up in the morning at the same times all week (including weekends) have been shown to help establish healthy sleep. Even if we have trouble falling asleep, following the same schedule cues our body that it’s time to sleep and helps it sync with our natural circadian rhythm. 
• Create an optimal sleep environment. To promote relaxation, it’s important to create an environment that is conducive to sleep. Experts recommend keeping our room quiet, dark, and cool (65℉, 18.5℃), as this helps promote sleep. It’s also worth investing in a comfortable mattress and pillows.
• Develop an evening relaxation routine. Developing and sticking to a healthy evening routine can help encourage sleep. This means following the same pattern prior to going to bed each night. For instance, maybe we take a shower or bath, get into our pajamas, have a cup of decaffeinated tea, do some stretches, read a book, journal, meditation, or light a candle. Find and incorporate activities you find calming, centering, and enjoyable.
• Practice relaxation techniques. We typically get better sleep if we can help our mind and body relax. Techniques such as deep breathing, progressive muscle relaxation, mindfulness meditation, or guided meditation can help us relax and prepare our body for sleep. They help activate our parasympathetic nervous system, a network of nerves that relaxes our body after periods of stress or danger.  
• Limit screen time before bed. Research shows that the blue light emitted by screens — TVs, cell phones, and computers — interferes with our body’s production of melatonin, a hormone that regulates sleep. We should try to eliminate technology and turn off screens at least 30 minutes before bed (an hour is ideal).

Finally, if we feel as though we’ve tried everything and nothing is working, a medical professional can provide personalized advice and treatment options. Sadly, research indicates that up to 80% of insomnia cases are undiagnosed. Don’t be afraid to let your doctor know you’re struggling with sleep — you should never have to suffer in silence. 

If you’re relying on alcohol to help you fall asleep, but your overall quality of sleep is suffering, consider trying Reframe. Our research-backed app has helped millions of people cut back on their alcohol consumption and improve their health and well-being — including their sleep.

You’re exhausted! You’ve had a long day at work and are more than ready to get a good night’s sleep. You go through your typical bedtime routine: turn on the fan, climb into bed, and shut off the lights. You take a couple of deep breaths, close your eyes, and … can’t fall asleep. You try different meditation techniques, breathing exercises, and maybe you even start counting sheep, but still — 20, 30, 60 minutes later — you’re wide awake. Sadly, this has become your nightly norm.

Insomnia can be relentless, and it takes a toll on our cognitive, emotional, and physical health. When we add alcohol to the mix, it only makes our sleepless nights worse. Below, we’ll explore the effect alcohol has on sleep and insomnia — and how we can get a better night’s rest.

What Exactly Is Insomnia?

Simply put, insomnia is a sleep disorder that can cause difficulty falling asleep or staying asleep; it can make us wake up too early (without being able to fall back asleep); and it can reduce the overall quality of our sleep. It’s a common disorder that affects 10-30% or more of the worldwide population.

Insomnia is a highly subjective experience that manifests itself differently in every person. It’s different from not having time to get enough sleep due to a busy work schedule or staying up late. Insomnia means not getting sleep despite having the time and intention to do so.

These are some of the most common signs and symptoms of insomnia:

• Daytime drowsiness
• Difficulty focusing during the day
• Feeling frustrated or anxious by a perceived difficulty or inability to fall or stay asleep
• Feeling that you’re not getting enough sleep (despite trying to do so)
• Fitful, nonrestorative sleep
• Frequent waking during the night and/or inability to fall back asleep
• Not feeling rested upon waking 
• Waking up too early (and not being able to get back to sleep)

There are two main types of insomnia: acute and chronic. Acute insomnia is short-term, lasting anywhere from a night or two to a few weeks or months. It’s usually brought on by stressful life events — job loss, death of a loved one, health problems, or a traumatic experience. Chronic insomnia is long-term difficulty with sleep, usually defined as having trouble falling or staying asleep for three or more nights per week for three months or more. 

What Causes Insomnia?

Insomnia can be caused by a variety of factors, involving a complex interplay of our mind-body connection, medical history, environmental factors, and outside influences, such as stress. These are some of the more common causes and contributing conditions:

• Chronic pain, which makes it get comfortable and settle down at night
• Depression, anxiety, PTSD, and other mental health conditions
• Dementia
• Emotional issues, such as grief, anger, loneliness, and worry
• Excessive use of electronic devices (especially at night)
• Irregular sleep habits and/or schedule
• Ongoing health problems, including obesity, diabetes, breathing issues (asthma or sleep apnea), and heart disease
• Stress
• Use of alcohol, caffeine, and/or nicotine 

Certain factors can increase our risk for insomnia. For instance, while the condition can happen at any time in our life, it’s more common the older we get. Women are also more likely to have insomnia than men, particularly during pregnancy, while caring for a newborn, and in menopause. Researchers also believe that there may be a genetic component to insomnia, as it tends to run in families. 

How Alcohol Makes Insomnia Worse

So how does alcohol make insomnia worse? It all comes down to how alcohol disrupts our natural sleep-wake cycle, known as the circadian rhythm. This biological rhythm regulates various physiological processes, including sleep. When disrupted, it can lead to a host of sleep problems, including insomnia.

Upon consuming alcohol, it initially acts as a stimulant, increasing dopamine levels in the brain. This surge in dopamine can induce feelings of alertness and wakefulness. As the body metabolizes alcohol, it transitions into a depressant, causing drowsiness and facilitating the onset of sleep.

However, as the body metabolizes alcohol throughout the night, its stimulatory effects can resurface. This phenomenon, known as the "rebound effect," can lead to awakenings during the night and difficulty returning to sleep. Interestingly, between 35 and 70% of people who use alcohol have insomnia. 

Furthermore, alcohol increases levels of adenosine, a key component of the “homeostatic drive,” which keeps our body balanced. It’s also one of the major mechanisms regulating our sleep-wake cycle. The homeostatic drive tells us it’s time to sleep by boosting levels of adenosine when we’ve been awake for too long. 

After a few drinks, increased levels of adenosine send us into a deep sleep. But once our body realizes it’s had too much slow wave sleep, the homeostatic drive compensates by allowing us less deep sleep in the second half of the night. This is why we might find ourselves tossing and turning after a night of drinking. 

But Alcohol Can Help Us Fall Asleep, Right? 

It’s true: alcohol can help us fall asleep more quickly and easily. This is largely because alcohol is a central nervous system depressant: it slows our brain activity. It also acts as a sedative, inducing feelings of relaxation and sleepiness. But even though alcohol can cause us to fall asleep quickly, it often leads to fragmented and non-restorative sleep. And the more we drink, the greater the effect: higher doses of alcohol have been shown to disrupt sleep, particularly during the second half of the night.

While consuming a little alcohol before bed might seem helpful for insomnia, research shows that people rapidly develop tolerance to alcohol’s sedating effects. One study showed that smaller amounts of alcohol did increase total sleep time and deep sleep for people with insomnia. However, these effects evaporated within a week. As the study continued, participants were inclined to increase alcohol consumption up to almost the equivalent of three beers a night. 

How Alcohol Impacts REM Sleep

Alcohol is also known to suppress and reduce the amount of time we spend in rapid eye movement (REM) sleep — one of the most important stages of sleep for physical and mental restoration. 

REM sleep is the fourth stage of a sleep cycle, and it’s vital for cognitive functions, such as memory consolidation, emotional processing, learning, and creativity. Doctors, experts, and researchers have all noted the importance of REM sleep to our overall health and well-being. Without it, our memory, mood, and mental focus suffer. Lack of REM sleep can even weaken our immune system, as the growth of new healthy cells and tissue in the body is blocked.  

Even just a couple of drinks can disrupt our sleep and prevent us from getting REM. One study found that having fewer than two servings of alcohol per day for men or one serving per day for women decreased sleep quality by nearly 10%. The more alcohol we consume, the more our quality of sleep decreases: more than 2 drinks for men and more than 1 for women decreased sleep quality by almost 40%. 

Why Is Sleep So Important? 

Our body depends on high quality sleep for many vital functions, especially for regulating our metabolism, energy levels, mood, and immune function. Research suggests that good sleep patterns can actually add years to our life.

On the other hand, just a single night of sleep deprivation can speed up cellular aging. Over time, lack of sleep contributes to many serious health concerns, including depression, anxiety, stress, high blood pressure, diabetes, stroke, and cardiovascular disease. 

Research also shows that chronic sleep loss promotes negative emotional processing, which can result in aggression, anger, hopelessness, and (in extreme cases) suicidal ideation. Insomnia can also interfere with our daily life, impairing our ability to focus on tasks, make decisions, and perform well at work. It also impedes our executive functions, daytime wakefulness, and stress management. 

What Is the Treatment for Insomnia?

There’s no simple solution for treating insomnia. Because symptoms vary from person to person, treatment usually involves a bit of trial and error. Oftentimes, it requires getting to the root of the issue — whether that’s stress, drug or alcohol use, work schedules, anxiety or depression, chronic pain, or something else entirely. 

A doctor can help us develop an individualized treatment plan based on our own personal situation, medical history, and lifestyle habits. While certain prescription medications can help facilitate sleep, they can cause side effects, dependence, and eventual tolerance. Experts advise against using sleep drugs, since they mask symptoms without treating the underlying cause of insomnia. 

Many people with insomnia have found success through stress management and relaxation techniques, cognitive behavioral therapy, consistent and healthy evening routines, and good sleep hygiene.

Tips for Getting Good Sleep Without Alcohol 

Achieving restful sleep without relying on alcohol may seem daunting, but it is entirely possible with the right strategies. Here are some tips to get started:

• Establish a regular sleep schedule. Consistency is key when it comes to sleep. Getting into bed at night and getting up in the morning at the same times all week (including weekends) have been shown to help establish healthy sleep. Even if we have trouble falling asleep, following the same schedule cues our body that it’s time to sleep and helps it sync with our natural circadian rhythm. 
• Create an optimal sleep environment. To promote relaxation, it’s important to create an environment that is conducive to sleep. Experts recommend keeping our room quiet, dark, and cool (65℉, 18.5℃), as this helps promote sleep. It’s also worth investing in a comfortable mattress and pillows.
• Develop an evening relaxation routine. Developing and sticking to a healthy evening routine can help encourage sleep. This means following the same pattern prior to going to bed each night. For instance, maybe we take a shower or bath, get into our pajamas, have a cup of decaffeinated tea, do some stretches, read a book, journal, meditation, or light a candle. Find and incorporate activities you find calming, centering, and enjoyable.
• Practice relaxation techniques. We typically get better sleep if we can help our mind and body relax. Techniques such as deep breathing, progressive muscle relaxation, mindfulness meditation, or guided meditation can help us relax and prepare our body for sleep. They help activate our parasympathetic nervous system, a network of nerves that relaxes our body after periods of stress or danger.  
• Limit screen time before bed. Research shows that the blue light emitted by screens — TVs, cell phones, and computers — interferes with our body’s production of melatonin, a hormone that regulates sleep. We should try to eliminate technology and turn off screens at least 30 minutes before bed (an hour is ideal).

Finally, if we feel as though we’ve tried everything and nothing is working, a medical professional can provide personalized advice and treatment options. Sadly, research indicates that up to 80% of insomnia cases are undiagnosed. Don’t be afraid to let your doctor know you’re struggling with sleep — you should never have to suffer in silence. 

If you’re relying on alcohol to help you fall asleep, but your overall quality of sleep is suffering, consider trying Reframe. Our research-backed app has helped millions of people cut back on their alcohol consumption and improve their health and well-being — including their sleep.