SLEEPING HEART RATE
What’s Normal and When to Be Concerned
Heart rate is the frequency at which your heart beats and is calculated in number of heart contractions per minute. Your sleeping heart rate is a key indicator of overall health and sleep quality.
While heart rate naturally slows down during rest, changes in your nighttime heart rate can signal underlying health issues or sleep disturbances.
Understanding your sleeping heart rate can help you optimize your sleep and well-being. Let’s take a closer look!
Note that this article does not constitute medical advice. It is written for information only, based on published work and research, and should not be used in lieu of a medical consultation. Consult a medical professional with questions and prior to starting treatment or lifestyle changes.
Table of Contents
What Is a Normal Sleeping Heart Rate?
A healthy sleeping heart rate typically ranges from 40 to 100 beats per minute (bpm), depending on age, fitness level, and other factors.
Sleeping Heart Rate by Age
Heart rate naturally varies across different life stages:
Newborns (0-1 month): 90-160 bpm
Infants (1-12 months): 80-140 bpm
Children (1-10 years): 70-120 bpm
Teens (11-17 years): 60-100 bpm
Adults (18-65 years): 50-90 bpm
Older Adults (65+ years): 50-90 bpm
Athletes and individuals with high cardiovascular fitness may experience a lower resting and sleeping heart rate, sometimes as low as 40 bpm.
Why Does The Heart Rate Drop During Sleep?
When you sleep, your body enters a state of relaxation, reducing activity in the sympathetic nervous system (which controls stress responses) and activating the parasympathetic nervous system (which promotes relaxation).
This shift causes the heart rate to decrease, especially during deep sleep (NREM sleep stages 3 and 4). While a sleeping heart rate is typically ranging between 50 and 90 bpm, the waking heart rate for adults generally ranges between 80 and 160 bpm.
What Causes an Irregular Heartbeat at Night?
Experiencing an irregular heartbeat at night, also known as nocturnal arrhythmia, can be caused by:
Sleep apnea – Interrupted breathing can lead to heart rhythm disturbances.
Stress and anxiety – Elevated stress levels may cause heart palpitations.
Caffeine, alcohol, or nicotine – These substances can stimulate the heart and disrupt sleep.
Heart conditions – Arrhythmias, atrial fibrillation, or heart disease can trigger irregular nighttime heartbeats.
If you experience frequent irregular heartbeats (noctural arrhythmia) while sleeping, consult a doctor to rule out serious conditions.
Why Is My Heart Rate High While Sleeping?
You should be experiencing a decline in sleeping heart rate, when compared to your waking heart rate. A rapid sleeping heart rate, or tachycardia, can be caused by:
Stress or anxiety – Elevated cortisol levels can keep your heart rate high.
Dehydration – Lack of fluids can make the heart work harder.
Poor sleep quality – Frequent awakenings or light sleep may prevent your heart rate from fully slowing down.
Medical conditions – Hyperthyroidism, fever, or heart disease may lead to elevated nighttime heart rates.
If your heart rate consistently stays above 100 bpm while sleeping, you should consult a healthcare provider.
How to Maintain a Healthy Sleeping Heart Rate
To promote a steady and healthy heart rate during sleep, consider:
Improving sleep hygiene – Stick to a regular sleep schedule and create a relaxing bedtime routine.
Staying hydrated – Proper hydration supports cardiovascular function.
Managing stress – Practicing meditation, deep breathing, or yoga can help lower heart rate.
Limiting stimulants before bed – Avoid caffeine, alcohol, nicotine, and certain foods in the evening.
Choosing the right mattress and bedding – A comfortable sleep environment promotes deeper, more restorative sleep, which can help your body feel more relaxed, effectively lowering your sleeping heart rate.
When to See a Doctor
If you notice persistent irregularities in your sleeping heart rate, such as frequent palpitations, extreme bradycardia (very low heart rate), or tachycardia (high heart rate), consult a healthcare provider for evaluation and counsel. Do not start treatment or major lifestyle changes without a prior consultation.
Sleeping Heart Rate - Final Thoughts
Your sleeping heart rate provides valuable insights into your health. By tracking and understanding your heart rate patterns, you can make informed decisions to improve your sleep and overall well-being. If you suspect irregularities, don’t hesitate to seek medical advice for further assessment.
References
- Cleveland Clinic. (2021). Heart Palpitations at Night. Retrieved from https://my.clevelandclinic.org/health/diseases/21874-heart-palpitations-at-night
- American Heart Association. Target Heart Rates Chart. Retrieved from https://www.heart.org/en/healthy-living/fitness/fitness-basics/target-heart-rates
- National Library of Medicine. (2004).
Clinical relevance of arrhythmias during sleep: guidance for clinicians. Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC1768090/ - Mass General Brigham. (2024). Sleep and Heart Health. Retrieved from https://www.massgeneralbrigham.org/en/about/newsroom/articles/sleep-and-heart-health-in-adults
FAQ
Most frequent questions and answers
A normal sleeping heart rate typically ranges from 40 to 100 bpm, depending on age, fitness level, and overall health. Athletes may have lower heart rates.
A high sleeping heart rate can be caused by stress, dehydration, poor sleep quality, medical conditions, or stimulants like caffeine and alcohol.
Occasional irregular heartbeats can be normal, but frequent episodes may indicate sleep apnea, stress, or an underlying heart condition that requires medical attention.
To maintain a steady heart rate, practice good sleep hygiene, manage stress, stay hydrated, and avoid stimulants before bed. Regular exercise can also help.
Consult a doctor if you experience frequent palpitations, a consistently high or low heart rate, dizziness, chest pain, or shortness of breath while sleeping.
More Sleep Resources
What is a normal sleeping heart rate?
A normal sleeping heart rate typically ranges from 40 to 100 bpm, depending on age, fitness level, and overall health. Athletes may have lower heart rates.
Why does my heart rate increase while sleeping?
A high sleeping heart rate can be caused by stress, dehydration, poor sleep quality, medical conditions, or stimulants like caffeine and alcohol.
Is it normal to have an irregular heartbeat at night?
Occasional irregular heartbeats can be normal, but frequent episodes may indicate sleep apnea, stress, or an underlying heart condition that requires medical attention.
How can I lower my heart rate while sleeping?
To maintain a steady heart rate, practice good sleep hygiene, manage stress, stay hydrated, and avoid stimulants before bed. Regular exercise can also help.
When should I see a doctor about my sleeping heart rate?
Consult a doctor if you experience frequent palpitations, a consistently high or low heart rate, dizziness, chest pain, or shortness of breath while sleeping.
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Laura Georgieff
Laura is a mother of three who did not sleep through the night for the first 5.5 years of her kids' lives. She is passionate about sleep quality and loves sharing her experience and knowledge of all thing bedding! It is her mission to help you make the best decisions when it comes to sleep and help you get the best deal on the market!
