the day after

Sleep properly. Not four hours and a full day. Actually sleep, and again the next night. Sleep is where your body does the repair work.

Eat and rehydrate, all of the next day. Not just water. You lost salt too, so food matters as much as fluid.

Expect to feel low. A flat, anxious, slightly bleak couple of days after a big night is extremely common, and it passes. Knowing it is coming takes most of its power away. It is not a verdict on your life.

Check on your friends. A message the next afternoon costs nothing. The people who need it most are rarely the ones who ask.

Give it a gap. Back to back big weekends do not leave room to recover, and recovery is the part that decides whether you are still doing this in ten years.

If the low days are not lifting, or the nights out have stopped feeling like a choice, talk to somebody. That is not a dramatic step, it is just maintenance.