Heart Rate And Blood Pressure During Rem Sleep

Sleep is a chance for the heart to slow down. During the non-REM stage of sleep, which makes up about 80% of a full night's sleep, the heart rate, breathing, and blood pressure all drop to levels below those that occur while awake. During the REM stage, which makes up about 20% of a full night's sleep, the heart rate and blood pressure can go up and down.

During the transition from non-REM sleep to REM sleep, blood pressure and heart rate increase and become less stable. These cardiovascular changes may explain the increased prevalence of heart attacks in the early morning hours, when transitions to REM sleep are more frequent.

The heart rate during sleep is influenced by factors such as age, fitness level, and underlying health conditions. For example, athletes and physically fit individuals tend to have lower resting heart rates, while older adults may have higher resting heart rates due to conditions such as bradycardia.

Heart rate and blood pressure during REM sleep

Sleep is a chance for the heart to slow down. During the non-REM stage of sleep, which accounts for about 80% of a full night's sleep, the heart rate, breathing and blood pressure all drop to levels below those that occur while a person is awake. During REM sleep, which accounts for about 20% of a full night's sleep, the heart rate can go up and down. If a person has a nightmare that wakes them up, they may find that their heart is racing.

During sleep, a person's heart rate is influenced by the stage of sleep they are in. In the first stages of light sleep, the heart rate begins to slow. During deep sleep, the heart rate reaches its lowest levels. In REM sleep, the heart rate may speed up to a level similar to when a person is awake.

In general, the heart rate is slower during sleep than when a person is awake. However, the heart rate is also influenced by the sleeper's dreams. If a person is having a scary dream or a dream that involves activity such as running, their heart rate will rise as if they were awake.

Sleep disorders can also affect heart rate. For example, people with obstructive sleep apnea (OSA) have been shown to have higher rates of coronary heart disease and strokes. Obstructive sleep apnea causes the heart to beat faster due to a lack of oxygen, which leads to an increase in blood pressure.

The heart rate is also influenced by age, fitness level, stress and anxiety levels, and pregnancy.

Heart rate and blood pressure during non-REM sleep

During non-REM sleep, the body experiences a decrease in blood pressure and a slower heart rate. This is because the body's stimulation of the nervous system is reduced and most bodily processes slow down. This is also the stage of sleep where the heart rate reaches its lowest levels.

The transition from non-REM sleep to REM sleep is marked by an increase in blood pressure and heart rate. This is because the REM stage of sleep is often marked by periods of higher activity, such as dreaming. If a person is having a scary dream or a dream that involves activity such as running, their heart rate rises as if they were awake.

In general, the heart rate during non-REM sleep is slower than when a person is awake. This is considered normal, and researchers believe that this slower heart rate during non-REM sleep helps protect against cardiovascular events.

Sleep problems can negatively impact cardiovascular health, increasing the risk of developing cardiovascular disease. Disorders such as sleep apnea, periodic limb movements, or shift work disorder that interfere with sleep have been linked to a higher chance of developing cardiovascular disease.

How to measure your sleeping heart rate

Monitoring your heart rate while you sleep can help you detect any irregularities and keep track of your overall health and sleep quality. Here is a guide on how to measure your sleeping heart rate:

Preparation

Before you go to bed, make sure you have a heart rate monitor and its soft strap easily accessible. It is best to measure your resting heart rate in the morning, right after you wake up. Clear away all distractions, like music, and do not speak or be spoken to during the measurement. It is also important to avoid strenuous training or any kind of activity leading up to the measurement, and make sure you are fully recovered from any previous activity.

Measurement

Put on the soft strap with the heart rate sensor and lie down on your back. After about a minute, start a training session on your heart rate monitor by choosing any sport profile, for example, "Other indoor". Lie still, breathe calmly, and avoid looking at the monitor for 3–5 minutes. Then, stop the training session on your watch and check the summary for your average heart rate and the value of your lowest heart rate. Repeat the test every 1 to 3 weeks, following the original setup as closely as possible.

Analysis

The point of measuring your resting heart rate is to evaluate your recovery status and the development of your aerobic fitness. When you do the test under the same or very similar circumstances, it will help you monitor your current recovery status, possible overload state, and whether your fitness has improved. As your level of fitness improves, your resting heart rate typically goes down by about 1–2 beats every 2 months.

Alternative Methods

You can also measure your heart rate using your fingers, either at the wrist or the side of the neck. At the wrist, lightly press the index and middle fingers of one hand on the opposite wrist, just below the base of the thumb. At the neck, lightly press the side of the neck, just below your jawbone. Count the number of beats in 15 seconds and multiply by four to get your heart rate.

Additionally, there are various smartphone apps available that can measure your heart rate. For most of these, you place your finger on the phone's camera lens, which then detects color changes in your finger each time your heart beats.

How to lower your resting heart rate

During sleep, it is normal for a person's heart rate to slow down to between 40 and 50 beats per minute (bpm). However, this can vary depending on multiple factors. For example, children tend to have higher heart rates than adults, and female children, younger children, and children with obesity tend to have faster sleeping heart rates.

• Exercise frequently: While it may seem counterintuitive, exercising trains your heart to be stronger and more efficient at pumping blood. This means that when you're resting, your heart can more easily maintain a normal heart rate.
• Stay out of the heat: The warmer the temperature, the faster your heart beats as it works to cool your body down. Staying in cool, comfortable places and staying well-hydrated can help ensure your heart isn't beating faster than it needs to.
• Eat more fish: According to a study from the American Heart Association, incorporating more fish into your diet has been associated with lower resting heart rates. If you don't like fish, talk to your doctor about taking fish oil supplements, which may have similar benefits.
• Reduce stress: The higher your stress level, the higher your heart rate. Try to find ways to de-stress, such as disconnecting from electronic devices, meditating, or practising yoga or tai chi.
• Be mindful of your breathing: Practising mindful breathing exercises, such as inhaling slowly for five seconds and exhaling slowly for 15 seconds, can help lower your heart rate.
• Quit smoking: Tobacco products cause your veins and arteries to constrict, making your heart work harder to pump blood. Quitting smoking can decrease your resting heart rate within just 24 hours.

The relationship between sleep and cardiovascular disease

Sleep is an important component of cardiovascular health. Poor sleep has been linked to an increased risk of cardiovascular events and death in those with coronary artery disease. Sleeping too little or too much can increase the risk of cardiovascular events and death in those with coronary artery disease, and recent studies have solidified the evidence that poor sleep is linked to preclinical atherosclerosis and a higher rate of death among patients with heart disease.

Sleep and Cardiovascular Disease

There is a complex bidirectional relationship between sleep health and cardiovascular disease (CVD). Sleep disturbances have systemic effects that contribute to the development of CVD, including hypertension, coronary artery disease, heart failure, and arrhythmias. Additionally, CVD contributes to the development of sleep disturbances.

Sleep Duration and Cardiovascular Health

Proper sleep, defined as 4–5 sleep cycles of light, deep, and rapid eye movement (REM) sleep, is essential to maintaining cardiometabolic homeostasis. Disruptions in both sleep duration and quality have been implicated as risk factors for CVD. This may be due to immune dysregulation, increased sympathetic tone, chronic endocrine stress response, and endothelial dysfunction.

Sleep Quality and Cardiovascular Health

Chronic inflammation is likely a mediating factor in the connection between sleep quality and the development of coronary artery disease (CAD). Inflammation is a key factor in the development of CAD, and several inflammatory markers have been associated with sleep duration and have thus been implicated in CAD mediated by poor sleep.

Obstructive Sleep Apnea and Cardiovascular Disease

Obstructive sleep apnea (OSA) is characterised by repetitive upper airway closure during sleep, resulting in cycles of apnea and hypopnea associated with oxygen desaturations. These repetitive cycles have many direct physiological consequences, including oxidative stress through the production of reactive oxygen species, resulting in systemic inflammation and endothelial dysfunction. OSA is a risk factor for hypertension, arrhythmias, heart failure, and CAD.

Cardiovascular Disease and Sleep Quality

Finally, while poor sleep is associated with CVD, CVD is also associated with poor sleep quality. Patients with heart failure are prone to the development of central sleep apnea due to the effect of pulmonary venous congestion on vagal irritation receptors, resulting in reflex hyperventilation and dysregulation in the ventilatory control system due to high hypercapnic responsiveness. This, in turn, leads to disrupted sleep with frequent arousals and overall reduced time spent in REM and slow-wave sleep.

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