How Can I Sober Up From Alcohol? Your Guide to Getting Through It Safely

These small steps don’t speed up sobriety—but they can help you feel more in control.

We’ve all been there. You’ve had more to drink than you planned. You’re lightheaded, your heart’s racing, and now you just want to sober up—fast.

The truth? There’s no magic fix. Time is the only thing that lowers your blood alcohol content (BAC). But that doesn’t mean you’re helpless.

In this guide, we’ll walk you through what actually helps (and what doesn’t), how long sobering up really takes, and what to do if this is starting to happen more than you’re comfortable with.

What Helps You Feel Sober While Your Body Processes Alcohol

Okay, you can’t instantly get the alcohol out—but here’s how to feel a little better while you wait:

• Hydrate with water or electrolytes. Alcohol is a diuretic—it drains you. Hydration is key.

• Eat a light snack. Toast, crackers, or fruit can help steady your blood sugar. Skip the greasy food myth—it just stresses your gut more.

• Rest somewhere safe and quiet. Lying down (on your side, if you’re nauseous) in a calm space helps your system reset.

• Use gentle nausea remedies. Ginger tea, peppermint oil, or even small sips of ginger ale can help with waves of nausea.

• Breathe and stay calm. Panic makes symptoms feel worse. Focus on slow, deep breaths.

  
  

  Read also: What’s the Best Way to Quit Drinking?

These small steps don’t speed up the process—but they make it more manageable.

How Long Does It Take to Sober Up From Alcohol?

Wondering how long you’ll be feeling this way? Let’s break it down by the numbers.

On average, your body processes alcohol at a rate of 0.015% BAC per hour. That means:

• If your BAC is 0.08% (the legal limit), it can take 5–6 hours to fully sober up.

• If your BAC is higher, you could still be feeling the effects 10–12 hours later.

Factors that affect sobering up:

• Age

• Weight and gender

• Hydration and nutrition

• Liver health

• How quickly you were drinking

There’s no shortcut—but knowing what to expect helps you plan, stay safe, and avoid bad decisions.

How Can I Sober Up From Alcohol Before Bed or Work?

Need to show up in the morning sober? Here’s how to take care of yourself tonight and tomorrow:

Before bed:

• Stop drinking. No “one for the road.”

• Drink water, eat a light snack

• Get to a safe, quiet place where you can rest

In the morning:

• Rehydrate first thing

• Eat something high in protein or carbs

• Try light movement (a short walk, a shower)

• Avoid driving, tough conversations, or big decisions

  
  

  Read also: The Long-Term Health Effects of Alcohol

You may not feel 100%—but you can feel better.

You might not feel 100%, but you can still start your day on the right foot.

The Dangers of Trying to Sober Up Too Quickly

Some people try to “shock” themselves back into sobriety. It doesn’t work—and it can be dangerous.

Avoid:

• Inducing vomiting

• Taking ice-cold showers

• Over-exercising to “sweat it out”

• Chugging water until you feel worse

These tactics don’t speed up alcohol elimination—and they put stress on your heart and body.

Signs of alcohol poisoning (call for help immediately):

• Vomiting while unconscious or not waking up

• Seizures

• Slowed or irregular breathing

• Bluish lips or fingertips

• Skin that feels cold or clammy

  
  

If you’re ever unsure, call a medical professional. It’s never overreacting to ask for help.

How Can I Sober Up From Alcohol for the Long Term?

If this is happening a lot, you might be asking yourself a different question:

“Do I want to change my relationship with alcohol altogether?”

That’s a personal decision—but you don’t have to make it alone.

What long-term support can look like:

• Detox – Short-term, medical care for high-dependence

• Rehab – Residential treatment for severe or chronic use

• Outpatient programs – Support you integrate into daily life

• Private coaching – One-on-one support tailored to you

At Reset My Future, we specialise in working with people who aren’t sure they want to quit forever—but know something has to change. We help people stop, cut back, or reset their thinking with a structured, 12-week online program that works around your life.

You don’t need a label. You just need a plan.

Final Thoughts on How Can I Sober Up From Alcohol

There’s no magic trick. No pill. No detox drink.

Time is the only real cure.But how you care for yourself during that time makes all the difference.

Whether this is a one-off rough night—or something that’s happening more than you’d like—you’re not alone. And you don’t have to tough it out in silence.

Book a free consultation today if you're ready to talk through your options.