Chapter 1: My Alcohol-Free Experience

Over the past year, I've chronicled my journey towards a lifestyle with minimal alcohol consumption, and the remarkable enhancements I've observed, particularly in my sleep patterns.

Breaking a habit, especially one as prevalent as alcohol use, becomes more manageable when you can track your progress. The reassurance that your commitment yields tangible benefits is a significant motivator to continue on this path.

During my alcohol-free year, I had a few visits to Spain to see my parents, during which I occasionally relaxed my commitment to abstaining from alcohol. Each time I indulged, it reinforced my determination to stick to my goals, as I observed the immediate effects of even short periods of drinking.

Last week, I spent a week in Spain soaking up the sun, which reached 30 degrees daily. While we explored various cities and dined out, the majority of my time was spent reconnecting with family, during which I engaged in moderate and relaxed drinking. There were no wild nights out, just a few beers during the day and some budget-friendly wine with meals.

The first thing that struck me was that after months of restful nights, my first evening in Spain resulted in one of the worst sleeps I’d experienced in a while. I woke up at 4 a.m. with my mind racing, drafting emails and pondering work back home, along with a barrage of random thoughts. I was also acutely aware of my heart rate throughout the night. This is where the data from Apple Health, paired with the Heart Analyzer app, came into play.

Chapter 2: The Science Behind Alcohol and Sleep

A notable study conducted in Barcelona in 2018 explored this subject, coining the term "holiday heart syndrome." Researchers from the LMU University Hospital Munich studied over 3,000 Oktoberfest attendees in 2015. They measured ECG readings and breath alcohol content from participants, averaging 35 years old, with 30% being female.

The findings revealed a significant correlation between elevated breath alcohol levels and "Sinus tachycardia," with 25% of participants experiencing heart rates exceeding 100 BPM.

After returning home, my routine resumed, and my baseline heart rate began trending back down to an average of 48 BPM during the night. The effects of avoiding alcohol were immediate:

How Can Alcohol Affect My Sleep? | Naluri - YouTube

The chart from my last night of vacation, following a few drinks, indicated I had slept for eight hours; however, the frequent awakenings showed the quality was lacking.

In contrast, after a late flight back to the UK and a night of sobriety, my sleep was markedly better:

Could Just 2 Drinks Affect Your Sleep? Alcohol Effects on Body #medicinewithdrmoran #sleeptips - YouTube

Although my sleep duration was shorter due to a late bedtime, the quality of my rest improved significantly, with no interruptions and more deep sleep.

The benefits were undeniable; I could rise refreshed and ready to tackle the day. While I don’t advocate for complete abstinence from alcohol, I strongly encourage experimenting with reduced consumption. The results might just change your perspective, and even if you don’t quit entirely, you'll likely find greater enjoyment in the occasional drink, being more mindful and in control.