Hangovers and ADHD..why they hit harder

hungover?

Many adults with ADHD enjoy socialising and the occasional night out—but waking up the next day can feel like being hit by a freight train. For those with ADHD, hangovers aren't just unpleasant; they can be brutal. But why is that?

In this blog, we’ll look at how alcohol and ADHD interact, why hangovers can be particularly harsh for ADHDers, and how to manage them better.

ADHD and Alcohol: A Complicated Relationship

Let’s start with the basics: ADHD affects how the brain regulates attention, impulses, and emotional responses. The ADHD brain often seeks stimulation, which is one reason people with ADHD may be drawn to drinking—it can feel like a shortcut to relaxation, social ease, or even emotional balance.

But alcohol is a central nervous system depressant. It can worsen executive dysfunction, amplify emotional dysregulation, and impair sleep—all things that many ADHDers already struggle with without a drink in hand.

The Hangover from Hell: Why ADHDers Feel It More

A hangover isn’t just about dehydration or a headache. It’s a neurochemical storm—one that’s extra volatile for people with ADHD. Here’s why:

1. Dopamine Disruption

ADHD brains typically have lower levels of dopamine—the neurotransmitter responsible for motivation, pleasure, and focus. Alcohol temporarily increases dopamine, but once it wears off, those levels crash hard. The result? The dreaded “hangxiety,” feelings of hopelessness, or emotional numbness, can hit even harder in those with ADHD.

2. Sleep Wreckage

Alcohol disrupts REM sleep, the most restorative part of the sleep cycle. People with ADHD often have delayed sleep patterns and poor sleep hygiene to begin with. Add alcohol into the mix, and you’ve got a perfect storm for next-day exhaustion, irritability, and brain fog.

3. Executive Dysfunction on Overdrive

Hangovers make planning, decision-making, and impulse control worse for everyone—but especially for those with ADHD. Struggling to get off the couch, make a simple meal, or even reply to a message can feel like climbing a mountain. This can lead to guilt or shame, further reinforcing negative self-perceptions.

Managing Hangovers with ADHD: Is There a Better Way?

If you’re going to drink, some strategies can soften the blow:

• Eat first. Never drink on an empty stomach. Balanced meals slow alcohol absorption and help regulate blood sugar levels.

• Hydrate before and during. Alternate each alcoholic drink with a glass of water.

• Set limits early. Decide how many drinks you’ll have before the night begins.

• Sleep as best you can. Try to wind down without screens and create a dark, quiet sleep environment—even if you’re tipsy.

• Be kind to yourself the next day. Plan a recovery day. Low-stim activities, comfort food, and gentle structure can help reduce shame spirals.

  
  

ADHD, Alcohol, and Self-Awareness

Not everyone with ADHD struggles with alcohol—but for those who do, it's worth reflecting on why. Is it a way to manage social anxiety? To calm a restless mind? To mask emotional dysregulation? Knowing your “why” can help you make more conscious choices and find healthier ways to meet those needs.

Final Thoughts

Hangovers are rough. For ADHDers, they can feel catastrophic. But with awareness, preparation, and self-compassion, you can reduce their impact—or even avoid them altogether.

If you find yourself using alcohol as a coping mechanism more than occasionally, it might be worth chatting with a GP or ADHD-informed therapist.

Your brain works differently, and that’s okay. It just means your hangover recovery plan might need to look a little different too.