Written by Dr. Savannah Muncy, Pharm.D on
June 21, 2022
Reading Time: 7 minutes

Medically Reviewed by our Medical Affairs Team

Written by Dr. Savannah Muncy, Pharm.D on:

Do you feel like a fog has settled over your brain after drinking alcohol? Do you have a hard time thinking clearly even after a couple of days when you last drank some booze?

If so, you’re not alone. Many people who drink alcohol experience brain fog, and it can be quite debilitating. Fortunately, there are ways to get rid of brain fog after drinking.

In this article, we will discuss eight different methods that you can use to clear your head and feel like yourself again and even improve your brain health in the long run.

Keep reading to learn more!

What is brain fog, exactly?

Brain fog or mental fog is a term used to describe the feeling of mental confusion or cloudiness.

It can make it difficult for you to focus, remember things, or even have a conversation.

Brain fog can be caused by many different things, including:

  • dehydration,
  • sleep deprivation,
  • stress,
  • anxiety,
  • and, you guessed it, alcohol.

The common symptoms of brain fog include: 

  • poor concentration,
  • memory problems,
  • trouble multitasking,
  • lack of motivation or energy,
  • confusion,
  • and fatigue.

When alcohol is consumed, it enters the bloodstream and travels to the brain, where it can affect brain function.

It’s no wonder that so many people report feeling foggy-headed after a night of drinking or even days after that.

How long does brain fog last after drinking?

The good news is that alcohol brain fog is usually temporary. It typically lasts for only a few days and should clear up on its own. 

However, if you’re struggling with brain fog or other symptoms of alcohol withdrawal, it’s important to seek professional help.

But, if you’re struggling with brain fog from alcohol, there are some things that you can do to speed up the process of getting back your mental clarity and even enhance your cognitive function in the long run.

How to get rid of brain fog after drinking?

If you’re looking for ways to get rid of alcoholic brain fog, you’re in luck. There are a number of things that you can do to clear your head and feel better.

Here are eight different ways to get rid of brain fog from alcohol and start your early recovery:

1) Get plenty of sleep

Getting enough sleep is one of the most important things that you can do to clear your head and get rid of brain fog and improve your cognitive function in the long term.

Alcohol can disrupt sleep, so it’s important to get plenty of rest after drinking.

Aim for at least eight hours of sleep each night, and try to stick to a regular sleep schedule as much as possible. 

If you’re having trouble sleeping, there are a number of things that you can do to improve your sleep quality, including:

  • avoiding caffeine late in the day,
  • establishing a bedtime routine,
  • creating a relaxing environment in your bedroom,
  • refraining from using electronic devices in your bed or a few minutes before you sleep.

2) Drink plenty of fluids

Dehydration can contribute to brain fog, so it’s important to drink plenty of fluids, especially water, after drinking alcohol.

Alcohol can cause you to urinate more frequently, which can lead to dehydration.

Drinking plenty of fluids will help replenish the fluids lost due to increased urination and help clear your head.

In addition to water, you can also drink other fluids like:

  • fresh fruit juice,
  • coconut water,
  • herbal tea, and
  • broth-based soups.

Just be sure to avoid sugary drinks as they can actually worsen brain fog.

Coffee is also a good option as it contains caffeine which can help improve brain function.

However, too much caffeine can also lead to dehydration, so make sure to drink it in moderation.

Try to limit your coffee to two to three cups per day.

Green tea is another good option as it contains both caffeine and L-theanine, an amino acid that can help improve brain function and focus.

3) Eat nutritious meals

What you eat significantly affects how you feel and your overall brain health.

That’s why it’s important to eat nutritious meals, especially if you’re struggling with brain fog.

Eating a healthy diet will help clear your head and improve your cognitive function in the long run.

Some foods that are particularly good for brain health include:

  • Fish like salmon, mackerel, and sardines,
  • Nuts and seeds like almonds, walnuts, and flaxseeds,
  • Fruits and vegetables like blueberries, broccoli, and leafy greens,
  • Beans and legumes like black beans, lentils, and chickpeas,
  • Whole grains like oats, quinoa, and brown rice,
  • Dark chocolate with a 70% or higher cocoa content,
  • and green tea.

In addition to eating brain-healthy foods, it’s also important to avoid processed foods as they can actually worsen brain fog.

Processed foods are high in sugar and unhealthy fats, which can lead to inflammation and impair brain function.

So, if you’re struggling with brain fog, make sure to eat plenty of nutrient-rich foods and avoid processed foods as much as possible.

Meal delivery services can also be a good option if you don’t have time to cook healthy meals. 

4) Get some aerobic exercise

Exercise is not only good for your physical health, but it’s also excellent for your brain health.

In fact, research has shown that regular exercise can help improve brain function and reduce brain fog.

So, if you’re struggling with brain fog after drinking, make sure to get some aerobic exercise.

Aerobic exercise is any type of activity that gets your heart rate up and makes you breathe more heavily.

Some examples of aerobic exercise include:

  • running,
  • jogging,
  • swimming,
  • cycling,
  • and playing tennis.

Just make sure to start slowly if you’re not used to exercising and building up your stamina over time.

Also, be sure to drink plenty of fluids before, during, and after exercise, as dehydration can actually worsen brain fog.

If you don’t have time for a full aerobic workout, there are other exercises that you can do to get your heart rate up like:

  • jumping jacks, 
  • push-ups,
  • and burpees.

Doing these exercises for just a few minutes can help get rid of brain fog and enhance your cognitive function.

So, if you’re short on time, make sure to do some of these exercises to get your heart rate up.

In addition to aerobic exercise, research has shown that yoga can also help improve cognitive function and reduce the symptoms of brain fog.

Yoga is a type of exercise that combines physical activity with mindfulness. 

Some of the benefits of yoga include:

  • reducing stress,
  • improving brain function,
  • increasing energy levels,
  • and improving sleep quality.

So, if you’re struggling with alcohol brain fog, try to do some yoga.

There are also other exercises that you can do to battle brain fog and enhance your cognitive functioning like:

  • tai chi,
  • pilates,
  • and meditation.

These exercises are all excellent for brain health as they help reduce stress and improve brain function.

5) Exercise your brain

In addition to physical exercise, it’s also important to exercise your brain.

Brain exercises can help get rid of brain fog symptoms and enhance your cerebral function in the long run. 

Some excellent brain exercises include:

  • crosswords,
  • sudoku,
  • chess,
  • checkers,
  • scrabbles,
  • memory games,
  • and learning a new language, a new musical instrument, or any new skill.

Doing these brain exercises can help improve your brain function, memory, and concentration.

So, if you’re struggling with brain fog *** drinking alcohol, make sure to exercise your brain.

6) Get some sunlight

Another simple but effective way to reduce brain fog is to get some sunlight.

Sunlight helps improve brain function and enhances your mood. This is because sunlight helps your brain produce serotonin, which is a neurotransmitter that helps regulate mood.

In fact, research has shown that people who are exposed to more sunlight have a lower risk of developing depression.

So, if you’re struggling with brain fog, make sure to get some sunlight every day.

You can also try using a light therapy box that emits bright light to help improve your brain function.

Light therapy boxes are especially effective in the winter when there’s less sunlight.

If you don’t have time to go outside, you can also sit near a window to get some natural light. Just make sure to do this for at least 30 minutes every day.

Another great way to get some sunlight is to go for a walk outside. Walking is an excellent form of exercise that has many benefits for brain health.

In fact, research has shown that walking can help improve brain function and reduce the risk of developing Alzheimer’s disease.

So, if you’re struggling with brain fog from alcohol, do your best to go for a walk in the sunlight every day.

7) Spend time in nature

In addition to getting some sunlight, another great way to get rid of brain fog is to spend time in nature.

Spending time in nature has been shown to have many benefits for brain health.

Some of the benefits of spending time in nature include:

  • reducing stress,
  • increasing energy levels,
  • improving brain function,
  • and improving sleep quality.

In fact, research has shown that people who spend time in nature have a lower risk of developing depression and anxiety.

So, if you’re struggling with alcohol brain fog or any type of cognitive impairment, make sure to spend some time in nature every day.

You can also try doing some outdoor activities like hiking, biking, or swimming.

Outdoor activities are great for brain health as they help reduce stress and improve cerebral function. Plus, they’re also a lot of fun!

8) Consider starting a healthy withdrawal program

Alcohol use disorder is a serious condition that can lead to brain fog and other cognitive impairments.

We highly recommend that you quit drinking to preserve your mental health.

If you’re struggling with alcohol addiction, it’s important to consider starting an addiction treatment or healthy withdrawal program.

A healthy withdrawal program can help you detoxify your body and brain from the harmful effects of alcohol, and generally start your addiction treatment journey.

There are many different types of healthy withdrawal programs available. You can find a program that suits your needs and preferences.

Some of the most popular alcohol recovery programs include:

  • Alcoholics Anonymous,
  • SMART Recovery,
  • and the moderation management program.

If your alcohol addiction is already taking over your life, we highly recommend starting a healthy withdrawal program.

It’s important to note that it’s best to start a healthy withdrawal program under the supervision of a medical professional.

This is because alcohol withdrawal brain fog can be dangerous and even life-threatening.

The Bottom Line

Brain fog after drinking can be a pesky thing that affects you for days. It can also develop into a more severe alcohol brain fog, especially if you consume alcoholic drinks more often than usual.

The cognitive dysfunction can impact your life negatively, affecting your career, relationships, and overall motivation.

Thankfully, there are plenty of ways that you can do to treat brain fog naturally and alcohol addiction safely, and enhance your brain function, such as the ways we listed above.

If you want to learn more about brain fog and how to manage it, here are plenty of helpful resources

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