Impact of Alcohol on Heart Rate: A Personal Exploration

Introduction

It is a common observation that consuming alcohol can influence one's heart rate, particularly during sleep. This article delves into personal experiences with alcohol and heart rate, discussing both short-term and long-term effects, as well as the role of caffeine in comparison. Whether you are a casual or frequent drinker, understanding these effects can help you make more informed decisions about your health.

Short-Term Effects of Alcohol on Heart Rate

While mild alcohol consumption may not immediately alter your resting heart rate during the initial stages, it is often observed that the heart rate can rise during sleep. As I noted in my observations, a few extra drinks can lead to an increased heart rate, rising up to a noticeable 4-5 beats per minute (bpm) higher than the normal resting value. For example, my typical resting heart rate is around 47 bpm, and it can increase to ~51-52 bpm when influenced by alcohol.

Interestingly, the Fit Bit’s inability to record data from 04:30 am to 05:30 am on the night in question supports this observation, as there is a steady increase in heart rate during sleep.

Long-Term Effects of Alcohol on Resting Heart Rate

In my case, there has been no long-term rise in resting heart rate due to alcohol consumption. Over the past three years, my resting heart rate has oscillated between 45 and 49 bpm. In 2019, it was consistently around 47 bpm, while 2020 experienced an acute anomaly possibly linked to stress about the pandemic's onset. This pattern suggests that while alcohol can temporarily elevate heart rate, it does not cause significant long-term changes in resting heart rate.

Exercise and Alcohol

It is not uncommon to notice changes in heart rate during physical activity after consuming alcohol. My experience has shown that after consuming 3 or more glasses of wine, the active heart rate can be lower by 10-20 bpm compared to normal. This phenomenon may be linked to the impairment of the sympathetic and parasympathetic nervous systems. For instance, during a somewhat inebriated 7.5k run, I recorded an average heart rate of 113 bpm, which is 17 bpm below my normal running rate of 130 bpm. In this case, while I ran slower, the heart rate was lower than usual.

Role of Caffeine in Heart Rate Variability

A dietary factor that can cause significant long-term changes in resting heart rate is caffeine. In the recent past, my resting heart rate increased to 56 bpm, and upon further investigation, I inferred that it was likely due to increased caffeine intake. Earlier this year, I had been working in a cafe and consuming about 4 long blacks daily, which can contribute significantly to caffeine intake. When the cafes shut down during the Sydney June 2021 COVID-19 lockdown, I reduced my caffeine intake to 2 long blacks a day, and over the following months, my resting heart rate gradually returned to its previous levels of 47 bpm, possibly even slightly lower.

Conclusion

The effects of alcohol on heart rate can vary from person to person. In my case, while alcohol can increase heart rate during sleep, it does not cause long-term increases in resting heart rate. On the other hand, caffeine can have a more prolonged and consistent impact on heart rate. By understanding these effects, we can better manage our health and make informed decisions about our dietary and alcohol consumption habits.