From Happy Hour to Nap Hour: The Sobering Truth About Alcohol Zapping Your Energy Levels
- C.W. Mills
- Jun 18
- 3 min read
Alcohol is often associated with socialising, relaxation and celebration. But while a drink or two might seem harmless, regular or excessive alcohol consumption can have a significant impact on your physical and mental well-being. Many people report feeling sluggish, unmotivated and out of shape after drinking – even days later. I certainly did, especially when I entered my 40s. So, what’s going on inside your body and brain that causes this?
Disruption of Sleep Quality
One of the most immediate effects of alcohol is its impact on sleep. While alcohol can make you feel drowsy and help you fall asleep faster, it disrupts the quality of your sleep. Alcohol interferes with REM (rapid eye movement) sleep – the most restorative stage of the sleep cycle. Without enough REM sleep, you’re likely to wake up feeling groggy, unfocused and fatigued, even after a full night in bed.
Poor sleep doesn’t just affect your energy levels. It also impairs cognitive function, mood and motivation. Over time, this can lead to a cycle of low productivity and reduced physical activity, making you feel even more unfit and unmotivated.
Dehydration and Nutrient Depletion
Alcohol is a diuretic, which means it increases urine production and leads to dehydration. Dehydration can cause headaches, fatigue, and muscle cramps – all of which contribute to a sense of lethargy. Additionally, alcohol impairs the body’s ability to absorb essential nutrients like B vitamins, magnesium and zinc. These nutrients play a crucial role in energy production, muscle function and mental clarity.
When your body is running low on these vital nutrients, it’s no surprise that you might feel drained and less inclined to exercise or tackle your to-do list.
Impact on Mental Health and Motivation
Alcohol affects the brain’s neurotransmitters, including serotonin and dopamine, which regulate mood and motivation. While alcohol may initially boost these chemicals, leading to feelings of euphoria or relaxation, it often causes a rebound effect. After drinking, levels of these neurotransmitters can drop, leading to feelings of anxiety, depression and low motivation.
This emotional crash can make it difficult to find the drive to work out, eat healthily, or even get out of bed. Over time, this can contribute to a sedentary lifestyle and a decline in overall fitness.
Increased Fat Storage and Weight Gain
Alcohol is high in empty calories – calories that provide little to no nutritional value. A single night of drinking can easily add hundreds or even thousands of extra calories to your diet. On top of that, alcohol slows down your metabolism and encourages your body to store fat, especially around the abdomen.
When you’re consuming more calories than you’re burning, and your motivation to exercise is low, it’s easy to see how alcohol can contribute to weight gain and a feeling of being unfit.
Reduced Physical Performance
Even moderate alcohol consumption can impair coordination, balance and reaction time. If you’re trying to maintain a regular fitness routine, drinking can hinder your performance and increase your risk of injury. Over time, this can lead to decreased strength, endurance and overall physical health.
Final Thoughts
While the occasional drink might not derail your health goals, regular or excessive alcohol consumption can have a cumulative effect on your energy, motivation, and fitness. If you’ve been feeling unusually tired, unmotivated, or out of shape, it might be worth taking a closer look at your drinking habits. Try taking a break for a while to see how your mind and body react. If you want a structured approach, try the Seven-Day Challenge.
Cutting back on alcohol – or eliminating it altogether – can lead to better sleep, improved mood, more energy and a renewed sense of motivation. Your body and mind will thank you.
