We’ve all been there: it’s the morning after a night of drinking, and you can feel the headache pulsing behind your temples before you even open your eyes. A wave of nausea ripples through your body as you attempt to sit up, and your mouth is so dry it feels as if your tongue is now permanently stuck to the roof of your mouth.

Things might get easier as the day goes on, but even after what feels like a good night’s sleep, you can’t shake off the bad vibes. Before long, you must surrender to your fate: you’ve found yourself in the middle of a two-day hangover.

There’s nothing worse than feeling the effects of a big night out two or even three days after the fun took place, but it’s one of those phenomena that tend to creep up on you out of nowhere. The big question is: is it the alcohol making you feel rubbish or is it just the poor sleep that follows a booze-heavy night? And if it is the alcohol, is there anything you can do to reduce the risk of your symptoms carrying over to the next day?  

You’re not imagining it: two-day hangovers are 100% real, and they’re more than just a lingering sense of tiredness. While you’re unlikely to have any alcohol left in your system after 24 hours (on average, alcohol leaves the body at a rate of one unit per hour), the impact it has on your brain and body can linger.

While they’re not as common as your bog-standard hangover, you might experience a two-day hangover every once in a while following a particularly heavy night.

“When you consume alcohol, it goes through a process of being metabolised and eliminated from your body,” explains Dr Grace Hula, GP and founder of G&M Healthcare. “While the effects of alcohol intoxication typically wear off within a few hours, the byproducts and lingering effects can lead to prolonged hangover symptoms. This is especially true if you’ve consumed a large amount of alcohol or if your body metabolises it slowly.” 

The kind of symptoms that might linger during a two-day hangover include a headache, nausea and impaired attention. More serious symptoms could also include sweating and an increase in anxiety.

Of course, the tiredness that follows a night out can also exacerbate these symptoms. But it’s likely not just the duration of your sleep making you feel fatigued, says Llinos Connolly, clinical services sister at Benenden Health.

“Alcohol impairs the quality of your sleep, causing a sleep deficit,” Connolly explains. “This is because you spend less time in the REM stage of sleep (the dreaming stage) and you are also more prone to waking up throughout the night; according to the Sleep Foundation, high amounts of alcohol (more than two servings of alcohol per day for men or one serving per day for women) can decrease sleep quality by nearly 40%.” 

The amount you drink isn’t the only factor that determines how long your hangover lasts – so if you want to avoid two-day hangovers in the future, you might want to focus on more than how much you’re consuming.

Indeed, some of the factors that might influence the length of a hangover include:

• Hydration levels: alcohol is a diuretic (it increases the production of urine), so you’re more likely to become dehydrated during a night out. In turn, dehydration can exacerbate hangover symptoms.
• Individual differences: several factors including your age, sex, genetics and overall health can influence your tolerance to alcohol and ability to metabolise it.
• Mixing drinks: consuming different types of alcohol or opting for sugary mixers can increase your likelihood of developing a hangover, so try to steer clear.
• Your eating habits: drinking on an empty stomach can affect the absorption of alcohol, making you more likely to feel its effects more intensely for a longer period. 

If you’ve found yourself in the middle of a two-day hangover or want to try and relieve your symptoms before they roll over to day two, here are just some of the ways you can look after yourself following a heavy night.

1. Rehydrate

If you don’t tend to stick a big glass of water by the side of your bed ready for when you wake up after a night out, now’s the time to get started. 

“Drink plenty of water to combat dehydration, which is a common cause of hangover symptoms,” Dr Hula recommends. “Sports drinks or electrolyte solutions can also help replenish lost nutrients.”

2. Rest

If you haven’t got anything to do the next day, your best bet is to take it easy. You should also consider getting an early night the following day to counteract the impact of the alcohol on your sleep.

3. Eat balanced meals

You are what you eat, so make sure to feed your body everything it needs to feel better.

“Consuming healthy, nourishing foods can help replenish nutrients and stabilise your blood sugar levels,” Dr Hula explains.

4. Take some pain relief

If you’re feeling particularly bad, opt for some pain relief. “Over-the-counter pain relievers like ibuprofen or aspirin can help alleviate headaches and body aches,” Dr Hula says. “Avoid acetaminophen (Tylenol) as it can be harsh on your liver when combined with alcohol.”

Of course, the best way to avoid a two-day hangover is to avoid overconsuming alcohol in the first place, so it’s a good idea to drink in moderation and ensure you’re hydrated and well-fuelled before going out for the night. 

Images: Getty