Want More Energy? Start by Rethinking This One Habit: The Hidden Link Between Your Friday Drinks and Monday Fatigue

By Sam Moore

Do you ever feel sluggish throughout the day—reaching for coffee, energy drinks, or anything else to perk up? These are all temporary fixes to a problem you might not be thinking about: alcohol.

We all know alcohol impacts our bodies. Intoxication can begin within 10 minutes of your first drink and linger in your system for up to 24 hours. The hangover we feel the next day is our body working to process out the alcohol, but the energetic effects often last much longer (https://health.clevelandclinic.org/how-long-does-alcohol-stay-in-your-system).

Alcohol disrupts many of your body’s systems, but none more than sleep. While it may help you fall asleep faster, studies show alcohol disrupts your sleep architecture by reducing REM sleep and increasing awakenings throughout the night (https://pubmed.ncbi.nlm.nih.gov/23347102/). Over time, this can even lead to chronic conditions like sleep apnea.

That poor-quality sleep prolongs the negative effects of alcohol for days and can even lead to conditions like sleep apnea and chronic fatigue.

The most impactful thing you can do to increase your energy is to limit alcohol consumption to 1–2 times per month. Giving your body longer breaks allows it to return to homeostasis—regulating your nervous system, restoring sleep, and naturally boosting energy.

Here’s the challenge: what do you do when friends invite you to dinner and drinks on a Friday night? Social pressure is one of the most common reasons people drink in the first place (https://alcohol.org/teens/peer-pressure-drinking/).

Here are three strategies to help you navigate those situations so you drink less, sleep better, and wake up feeling refreshed:

1. Check the menu ahead of time. When asked “What are you drinking?” it helps to have an answer ready that isn’t your old default. Identify some alcohol-free options ahead of time—I recommend brands like my non-alcoholic seltzer brand, Hazlo (https://drinkhazlo.com/), but there are many other great options!

2. Find an accountability partner. Lasting behavior change rarely happens alone. Having a friend who’s committed alongside you increases your odds of sticking to it.

3. Track your savings. A single cocktail at a nice restaurant can cost $15–$20. Swapping for a non-alcoholic option or even sparkling water leaves extra cash for something else that makes you happy.

You don’t need to quit drinking entirely to feel more energetic. By cutting back intentionally and being prepared for social situations, you’ll reclaim better sleep, more consistent energy, and more control over your health.

Connect With Sam

@sam.e.moore (Instagram)

www.linkedin.com/in/sam-e-moore

www.drinkhazlo.com