Colin Snow
Heart rate and sleep are interconnected and influence each other. Heart rate is easily accessed with high precision by the recording and analysis of an electrocardiogram (ECG). Sleep is not just the absence of wakefulness but a regulated process with an important restorative function. Heart rate varies depending on the phase of sleep, and it is normal for it to slow down during sleep. During the initial sleep stages, the body relaxes, and the heart rate and blood pressure drop. During REM sleep, the heart rate can vary depending on the activity level of the dream. Heart rate can be measured at home using a smartwatch or smart sensors integrated into the bed. Additionally, sleep tracking devices like the Oura Ring can monitor heart rate and provide insights into sleep quality and sleep cycle stages.
| Characteristics | Values |
|---|---|
| Heart rate during sleep | A normal heart rate during sleep ranges from 40 to 50 beats per minute (BPM) for adults and 67 to 89 BPM for children aged 6 to 8 years old. |
| Factors influencing heart rate during sleep | Heart rate varies depending on the sleep stage (light sleep, deep sleep, REM sleep), physical activity, hydration level, elevation, body temperature, and emotional state. |
| Measuring heart rate during sleep | Smartwatches, smart sensors integrated into beds, and sleep tracking devices such as the Oura Ring can be used to measure heart rate during sleep. |
| Heart rate and sleep disorders | Cardiovascular changes, including fluctuations in heart rate and blood pressure, are associated with sleep disorders such as sleep apnea. |
| Optimizing sleep and heart rate | Maintaining a consistent wake-up time, timing meals, and evaluating sleep patterns can help optimize sleep quality and heart rate during sleep. |
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What You'll Learn
Heart rate and sleep stages
Sleep is not just the absence of wakefulness but a regulated process with a restorative function. Sleep stages and intermediate wake states have different durations, and this allows us to create a model for the temporal sequence of sleep stages and wake states. Heart rate is easily accessed with high precision by the recording and analysis of the electrocardiogram (ECG).
Heart rate, blood pressure, and respiratory rate are lowered to adapt to the reduced metabolic needs during normal sleep. Consequently, the mean heart rate values drop from wakefulness to light sleep and further to deep sleep. During light sleep, within about five minutes after you drift off to sleep, your heart rate gradually slows to its resting rate. Your body temperature drops and your muscles relax. People typically spend about half the night in light sleep.
During the next phase, deep sleep, your blood pressure falls and your heart rate slows to about 20% to 30% below your resting heart rate. When you dream, you enter the sleep phase known as REM (also known as dreaming sleep). Your heart rate can vary quite a bit during REM sleep because it reflects the activity level occurring in your dream. If your dream is scary or involves activity such as running, your heart rate rises as if you were awake.
During REM sleep, heart rate increases and presents greater variability than during wakefulness. Heart rate can spike during sleep due to a lack of oxygen, which is often brought on by obstructive sleep apnea (OSA). When you experience trouble breathing, your brain recognizes that things aren’t right and wakes you up to kickstart normal breathing functions again. This causes your heart to beat faster and compromises the quality of your sleep.
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Measuring your sleeping heart rate
Wearable Fitness Trackers or Smartwatches
Wearable fitness trackers, such as Fitbits, or smartwatches like the Apple Watch, can monitor your heart rate during sleep. These devices can also provide insights into your sleep stages, helping you understand the quality of your sleep. They can track your transition from light sleep to deep sleep, where your heart rate and breathing rate slow down even further, and your body fully relaxes.
Smartphone Apps
Smartphone apps are another option for tracking your heart rate. These apps typically require you to place your finger on the phone's camera lens, which detects colour changes in your finger with each heartbeat. However, experts don't recommend these for checking your heart rate as they may not be entirely accurate.
Heart Rate Monitors
Heart rate monitors can provide an accurate and easy way to measure your sleeping heart rate. You can use a soft strap with a heart rate sensor, which you wrap around your chest. The sensor electronically detects your pulse and sends the data to a wristwatch-style receiver that displays your heart rate.
Traditional Method
You can also measure your heart rate the traditional way, using a timer and your finger to check your pulse. This method can be done right after you wake up to get your resting heart rate, which is typically lower than your daytime heart rate.
Tips for Accurate Measurement
To ensure accurate measurements, it's recommended to avoid measuring your heart rate after exercising, consuming caffeine, or experiencing stressful events. These activities can cause your heart rate to stay elevated for a period of time. Additionally, it's a good idea to repeat the measurement a few times and calculate the average to get a more reliable baseline for your resting heart rate.
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Normal sleeping heart rate
For most adults, a normal resting heart rate is between 60 and 100 beats per minute (bpm). However, a normal heart rate during sleep drops to between 40 and 75 bpm. This reduction occurs because the body's metabolic demands decrease during sleep, and the parasympathetic nervous system, which promotes relaxation, becomes more active.
During sleep, an adult's heart rate typically falls between 40 to 60 bpm, though there is variability between individuals. Generally, your sleeping heart rate runs about 20% to 30% lower than your daytime resting heart rate. Your heart rate ebbs and flows based on the stages of sleep you cycle through. During non-REM sleep, your heart rate and blood pressure tend to cycle down, particularly during deep sleep. During REM sleep, your heart rate can fluctuate and may even briefly increase, reflecting the dream's activity level.
Factors such as age, weight, genetics, physical activity, and other health conditions can affect an individual's normal sleeping heart rate. For example, athletes and physically fit individuals may have resting heart rates as low as 30 to 40 bpm due to their high cardiovascular efficiency. On the other hand, an abnormally low sleeping heart rate, known as bradycardia, could indicate issues such as an electrolyte imbalance, an underactive thyroid, or even heart disease.
A sleeping heart rate consistently above 90 bpm might indicate a problem, especially if accompanied by symptoms like night sweats, chest discomfort, or shortness of breath. Additionally, sleep problems and disorders can negatively impact cardiovascular health, increasing heart rate and contributing to higher blood pressure. These include sleep apnea, restless leg syndrome, and delayed sleep phase syndrome.
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Heart rate variability during sleep
Heart rate variability (HRV) refers to the variation in time between each heartbeat. It indicates how well the heart adapts to different situations. HRV is influenced by the autonomic nervous system (ANS), which regulates not just heart rate, but also blood pressure, breathing, digestion, and other bodily functions.
The ANS has two main parts: the sympathetic nervous system, which responds to stressors by increasing heart rate and blood pressure, and the parasympathetic nervous system, which slows down heart rate and blood pressure when the body is calm and relaxed. During sleep, the parasympathetic nervous system is dominant, resulting in a slower heart rate.
HRV changes as an individual cycles through different sleep stages. During non-REM sleep, HRV is typically lower, while during REM sleep, HRV tends to be higher. During REM sleep, heart rate can vary significantly, reflecting the activity level occurring in the dream. For example, if a person is running or experiencing fear in their dream, their heart rate rises as if they were awake.
Research suggests that HRV may be a valuable tool in evaluating and treating insomnia. Individuals with insomnia exhibit altered HRV during sleep onset, with higher heart rates and lower HRV compared to those without insomnia. Tracking HRV can help identify pre-sleep hyperarousal and stress, which are key components of insomnia disorder. Additionally, sleep deprivation can impact HRV, further influencing overall heart health.
In summary, HRV is a dynamic metric that provides insights into an individual's health, resilience, and behavioural flexibility. By understanding HRV during sleep, we can gain valuable information about sleep quality, sleep disorders, and overall physical and mental well-being.
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Heart rate and sleep disorders
Sleep disorders are conditions that affect the quality, timing, and duration of sleep. These disorders can have a detrimental impact on cardiovascular health, increasing the risk of cardiovascular disease. Disorders such as sleep apnea, periodic limb movements, and shift work disorder can interfere with sleep and have been linked to a higher chance of developing cardiovascular disease. Sleep deprivation and sleep disorders have also been associated with increased inflammation, which can elevate the risk of cardiovascular issues.
A healthy adult heart rate typically ranges from 60 to 100 beats per minute (bpm) while awake. During sleep, a healthy heart rate slows down to between 40 and 50 bpm, depending on the phase of sleep: light sleep, deep sleep, or rapid eye movement (REM) sleep. Within about five minutes of falling asleep, the heart rate gradually slows as the body enters light sleep. During this stage, the body temperature drops, and muscles relax.
Deep sleep is the next phase, characterized by a further decrease in blood pressure and a slower heart rate of about 20% to 30% below the resting rate. REM sleep, also known as dreaming sleep, is when the heart rate can vary significantly. If the dream content is emotionally intense or physically active, the heart rate rises as if the person were awake.
Monitoring your heart rate during sleep can help detect irregularities associated with sleep disorders. Smartwatches and smart sensors integrated into beds can be used for this purpose. Additionally, it is recommended to consult a doctor if you suspect you may have a sleep disorder or if your resting heart rate is consistently outside the normal range.
To measure your resting heart rate, you can take your pulse upon waking up by pressing your index and middle fingers lightly on your wrist or neck and counting the beats over 30 seconds, then doubling that number. A resting heart rate persistently below 50 bpm or above 100 bpm may indicate a health concern and should prompt further medical advice.
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Frequently asked questions
A normal sleeping heart rate for adults is between 40 and 60 beats per minute (bpm). However, a normal heart rate can range anywhere from 40 to 100 bpm and still be considered average.
During the initial sleep stages, your body relaxes, and your blood pressure and heart rate begin to drop. Your heart rate is at its lowest near the midpoint of your sleep. During REM sleep, your heart rate can vary depending on the content of your dreams. If you are having an intense dream, your heart rate may rise as if you were awake.
Follow a regular sleep schedule, exercise regularly, and reduce stress and anxiety through yoga, meditation, or deep breathing exercises. Avoid nicotine and caffeine, and limit the use of electronics before bed.
You can use a smartwatch or a sleep tracking device such as the Oura Ring to measure your heart rate and heart rate variability.
Maintaining healthy levels of sleep is important for cardiovascular health. Lack of sleep can lead to higher rates of cardiovascular disease, high blood pressure, diabetes, obesity, and inflammation.
