For many people, a hangover begins long before the headache arrives.
Once alcohol starts leaving the bloodstream, the body adjusts sharply, often triggering fatigue, nausea, shaking, or sensitivity to light and sound.
Researchers note that sleep quality drops significantly after a night of drinking because the brain cycles through lighter, more fragmented rest.
That can make the following morning feel similar to jet lag.
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Alcohol also interferes with the hormones that regulate daily rhythms.
For some, this disruption can bring on migraine-like pain or dizziness, adding to the classic “day after” discomfort.
Why some drinks feel worse than others
When the liver breaks down alcohol, it produces acetaldehyde, a compound the body works quickly to eliminate.
Levels don’t usually become dangerously high, but the process itself contributes to feeling unwell.
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Clear spirits are generally linked to milder after-effects than darker liquors, which contain additional compounds that may intensify symptoms.
Low blood sugar can also add to the problem, especially if someone drank on an empty stomach.
Studies cited by Harvard Health Publishing note that occasional drinkers sometimes report stronger hangovers than heavy drinkers, while people with a family history of alcohol problems may experience more intense reactions.
Practical ways to ease the morning after
Simple hydration is often the fastest path to relief. Even small amounts of water can help counter dehydration from increased urination or sweating.
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Eating carbohydrates, such as toast, crackers, or juice, may help restore blood sugar and reduce sluggishness.
Pain relievers like ibuprofen can offer some comfort, though they may irritate the stomach.
Acetaminophen should be avoided because it can strain the liver when alcohol is still present.
A cup of coffee or tea may boost alertness, but it won’t shorten the hangover itself.
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A small study published in The Journal of Clinical Medicine suggests that zinc and B-vitamin intake may lessen symptoms for certain people.
What won’t help? Another drink. It simply delays the crash and slows recovery.
Sources: Harvard Health Publishing, and The Journal of Clinical Medicine.
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