Holiday Heart Syndrome: Why Your Heart Might Be Working Overtime This Season

The holidays are supposed to be joyful — twinkling lights, big family meals, late-night laughter and maybe a celebratory drink (or two).

The unfortunate occasional reality: Sleep deprivation, salty meals, cocktails, stress, travel, dehydration.

Mix them together and your heart may do more than skip a beat — it may shift into an irregular rhythm.

As holiday celebrations ramp up, cardiologists are warning about a common but preventable condition — holiday heart syndrome, a temporary disturbance in heart rhythm triggered by binge-drinking, overeating, dehydration and stress.

"The holidays create a perfect storm for rhythm problems. Even people with no prior heart issues can suddenly experience irregular heartbeats," said Dr. Bindu Chebrolu, a cardiologist at Houston Methodist

Let's break it down.

What is holiday heart syndrome?

Holiday heart syndrome is a temporary disturbance in heart rhythm, most commonly atrial fibrillation (AFib).

Even someone with a completely normal heart can suddenly feel:

• A rapid heartbeat
• Fluttering in the chest
• Irregular, "off-beat" rhythms

(Related: What Should Your Resting Heart Rate Be?)

And yes, it often happens after holiday celebrations.

Why it happens

Here's the science behind why holiday heart syndrome happens, simplified:

• Binge drinking triggers a sympathetic surge, causing the heart to race
• Hours later, the hangover period causes a parasympathetic rebound, increasing the chance of skipped heartbeats
• Alcohol temporarily reduces the heart's left atrial emptying fraction, a mechanical change that makes AFib more likely
• Add dehydration, salty foods and poor sleep into the mix, and the heart's electrical system can become overloaded

In other words, your heart likes routine. The holidays are anything but.

While AFib is the most common rhythm disturbance, rare cases of holiday heart syndrome have escalated to dangerous ventricular arrhythmias and even cardiac arrest in susceptible individuals, warns Dr. Chebrolu.

Who's most at risk?

The truth: anyone can experience holiday heart syndrome.

But your risk is higher if you have:

• Age 65+
• High blood pressure
• Obesity
• Sleep apnea
• Diabetes
• High-salt meals and dehydration
• Stress, travel fatigue, poor sleep
• Use of stimulants or certain medications

And here's the surprising part: Even people who rarely drink can trigger AFib with just one night of heavy alcohol consumption. That's why doctors see an uptick in cases every Thanksgiving, Christmas and New Year's.

Beware: Frequent binge-drinking raises long-term AFib risk

Repeated heavy drinking episodes can shift what starts as a temporary disturbance into chronic AFib. And know that alcohol's relationship with AFib is dose-dependent:

• Just 1 drink/day increases AFib risk by about 8%
• 5 drinks/day increases AFib risk by almost 50%

Heavy drinkers also have increased risk of heart failure and stroke.

What symptoms should you watch for?

Holiday heart syndrome symptoms typically show up 12 to 36 hours after drinking — often the morning after. (Related: Can a Smartwatch with ECG Capability Warn You About an Irregular Heartbeat?)

Look out for:

• Rapid or irregular heartbeat
• Palpitations
• Lightheadedness or dizziness
• Shortness of breath
• Chest discomfort
• Sudden fatigue

Most episodes resolve on their own. But untreated AFib increases your risk of stroke, heart failure and cardiomyopathy — so don't brush it off.

When to seek help

If your symptoms last more than a few hours, don't wait — go to the ER.

Seek immediate care for:

• Persistent irregular heartbeats
• Fainting or near fainting
• Chest pain
• Severe shortness of breath

If symptoms resolve but you're still concerned, schedule a cardiology follow-up. Studies show that even "trigger-related" AFib has recurrence rates of 42–68% over five years — so follow-up matters.

How can you prevent holiday heart syndrome?

"The best way to avoid holiday heart syndrome is to drink in moderation — or skip alcohol altogether if you have high blood pressure, atrial fibrillation or diabetes," says Dr. Chebrolu. Stay hydrated and get plenty of rest."

Other heart-smart tips:

• Hydrate well
• Prioritize sleep
• Don't drink on an empty stomach
• Go easy on salt — holiday foods are already loaded
• Take breaks from the hectic schedule
• Avoid mixing alcohol with energy drinks
• Use your smartwatch to monitor your heart rate if you're prone to palpitations

Evidence shows that reducing alcohol intake to 3 drinks per week or less significantly reduces AFib episodes and progression.

The bottom line: Holiday heart syndrome is real, it's common and yes — it's preventable. Enjoy your celebrations, enjoy that dessert, enjoy time with family, but remember to be kind to your heart while you're at it. If your heart feels "off," pays too much attention to the music in the room, or suddenly starts dancing to its own beat — don't ignore it.