Colin Snow
A racing heart while sleeping, also known as heart palpitations, can be caused by various factors, including stress, dehydration, sleep deprivation, and underlying health conditions. While it is not always a cause for concern, it can indicate a medical issue, especially if it occurs frequently. Seeking medical advice and making lifestyle changes, such as improving sleep hygiene and diet, can help manage and reduce the occurrence of a racing heart during sleep.
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Sleep deprivation
Sleep is an essential time for the body to recuperate. During the non-rapid eye movement (NREM) sleep stages, heart rate slows, blood pressure drops, and breathing stabilizes. These changes reduce stress on the heart, allowing it to recover from strain during waking hours.
Chronic sleep deprivation has been linked to numerous heart problems, including high blood pressure, high cholesterol, heart attack, obesity, diabetes, and stroke. During normal, healthy sleep, blood pressure drops by around 10-20%. This is known as nocturnal dipping, and research highlights its role in cardiovascular health. Non-dipping has been tied to an increased risk of stroke, heart attack, kidney problems, and reduced blood flow to the brain.
Additionally, people who are prone to anxiety or panic attacks may experience palpitations as a result of sleep deprivation due to increased stress and anxiety levels. Getting enough sleep is crucial for maintaining overall heart health and can help prevent the increased risk of palpitations associated with sleep deprivation. Aiming for 7-9 hours of quality sleep per night can help regulate the autonomic nervous system, reduce stress hormones, and promote heart health.
If you wake up with a racing heart, it may be due to several factors, including stress, dehydration, sleep deprivation, hormone changes, or blood sugar levels. It is not always a cause for concern, but if it happens frequently, it could indicate an underlying issue. If you often notice changes in your heart rhythm, it is recommended to seek medical advice.
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Sleep apnea
A person's heart rate usually slows down when they are asleep, with an average resting heart rate ranging from 60 to 100 beats per minute. It can drop even lower during deep sleep, sometimes to around 40 beats per minute, especially in well-trained athletes. However, an elevated heart rate during sleep, or tachycardia, can be distressing and may indicate an underlying condition.
Research suggests that sleep apnea may contribute to the development of atrial fibrillation (AFib), a heart rhythm disorder characterised by an irregular and often rapid heart rate. The Heart Rhythm Society reports that people with sleep apnea are about four times more likely to develop AFib, and about half of those with AFib also have sleep apnea. Other risk factors for AFib, such as diabetes and hypertension, are also associated with untreated sleep apnea.
If you notice that your heart rate is consistently high during sleep, it is important to consult a healthcare provider. They can help determine if there is an underlying cause and recommend appropriate treatment. Treatment options may include medication, therapy, and lifestyle changes such as regular exercise, a balanced diet, and improved sleep hygiene.
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Stress and anxiety
People with chronic anxiety are more likely to develop arrhythmias, which cause irregular heartbeats. Stress and anxiety can also interfere with sleep, further increasing the likelihood of heart palpitations. Night-time can be when we are more likely to start thinking about stressful or worrying things, making palpitations feel worse.
Lifestyle changes can help to reduce stress and anxiety. These include getting seven or more hours of sleep every night, exercising, and doing things you enjoy. Relaxing activities such as yoga, meditation, and breathing exercises can also help. Pursed lip breathing techniques involve taking long, deep breaths, which can help to reduce stress.
If stress and anxiety are causing your heart to race while sleeping, it is important to seek help. Doctors can prescribe medication such as beta-blockers to slow down your heart rate. They may also recommend therapy, such as cognitive-behavioral therapy (CBT), to help manage stress and anxiety.
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Hormone changes
While a slight increase in heart rate during sleep is not usually a problem, a consistently high rate could indicate an underlying health issue. This could be due to a variety of factors, including hormone changes.
An increase in blood sugar and energy can also be interpreted by the body as stress, triggering the release of stress hormones. This can lead to a racing heart, sweating, and sometimes what is known as a "sugar headache." Refined carbohydrates, such as white bread or pasta, can have a similar effect, especially in people with diabetes.
Nightmares and night terrors can also cause individuals to wake up with a racing heart. Nightmares are disturbing dreams that can cause physical symptoms such as respiratory difficulties, sweating, and shaking. Night terrors are a type of sleep disorder where a person awakens partially in a state of terror.
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Dehydration
Drinking a glass of water can help alleviate dehydration and the associated heart palpitations. It is important to ensure adequate hydration throughout the day and before bed to prevent dehydration-related palpitations. Additionally, limiting caffeine, alcohol, and heavy meals before bed can help reduce the risk of dehydration and its impact on heart rate.
While dehydration is a contributing factor, other conditions and lifestyle choices may also play a role in causing a racing heart during sleep. These can include stress, anxiety, sleep deprivation, sleep apnea, and changes in blood sugar levels. In some cases, an underlying health condition, such as heart arrhythmia, thyroid issues, or anemia, may be the cause.
If you experience consistent or concerning symptoms, such as a racing heart, chest pain, shortness of breath, or dizziness, it is important to consult a healthcare provider. They can perform examinations, recommend lifestyle changes, or prescribe treatments to address the issue and improve your heart health.
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Frequently asked questions
There are many reasons why your heart might race while you're sleeping, including stress, dehydration, sleep deprivation, caffeine, certain medications, or other factors. In some cases, it may be a sign of a more serious health condition. If you are concerned, it is important to seek medical advice.
If your heart is racing while you sleep, try to breathe deeply and drink a glass of water. Changing your sleeping position might also help relieve the symptoms. If the issue persists, it is recommended that you seek medical advice.
Some common causes of a racing heart while sleeping include sleep apnea, stress, diet, underlying health conditions, and hormone changes.
If you notice that your heart rate is consistently high during sleep or you experience other symptoms such as chest pain, shortness of breath, or dizziness, it is important to see a healthcare provider. They can perform tests to determine if there is an underlying cause and recommend treatment.
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