Herbie Murray
Sleep is not just the absence of wakefulness but a regulated process with an important restorative function. During sleep, it is normal for a person's heart rate to slow down below the range for a typical resting heart rate. A normal resting heart rate is between 60 and 100 beats per minute (bpm), while a normal heart rate during sleep drops to between 40 and 50 bpm. However, this can vary depending on factors such as age, weight, genetics, physical activity, and other health conditions. For example, well-trained athletes like endurance athletes, marathon runners, and triathletes may have heart rates in the 30s or even lower during sleep. Additionally, the heart rate can vary during different phases of sleep, such as light sleep, deep sleep, and rapid eye movement (REM) sleep. While a slight increase in heart rate during sleep isn’t usually a problem, consistently high rates could indicate an underlying health issue.
| Characteristics | Values |
|---|---|
| Heart rate during sleep | Between 40 to 50 bpm for adults |
| Heart rate during light sleep | Gradually slows to its resting rate |
| Heart rate during deep sleep | 20% to 30% below the resting heart rate |
| Heart rate during REM sleep | Can vary and may exceed the variability observed during quiet wakefulness |
| Factors affecting heart rate during sleep | Age, weight, genetics, physical activity, and other health conditions |
| Heart rate during sleep in patients with sleep apnea | Decreases during apnea and increases near the end of apnea |
| Effect of lack of sleep on heart health | Can increase levels of cortisol, leading to chronic stress, high blood pressure, and increased heart rate |
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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 an important restorative function. During sleep, the stimulation of your nervous system is reduced and most of your body processes slow down.
Within about five minutes after you drift off to sleep, your heart rate gradually slows to its resting rate as you enter what’s known as light sleep. Your body temperature drops and your muscles relax. People typically spend about half the night in light sleep. During light sleep, the mean heart-rate values drop from wakefulness.
The next phase is deep sleep. During this phase, your blood pressure falls and your heart rate slows to about 20% to 30% below your resting heart rate. During deep sleep, the mean heart-rate values drop further from light sleep.
The final phase is rapid eye movement (REM) sleep, also known as dreaming sleep. During REM sleep, your heart rate can vary quite a bit and is influenced by the activity level occurring in your dream. If you are dreaming about running or having a nightmare, your heart rate rises as if you were awake. During REM sleep, heart rate increases again, showing a high variability, which may exceed the variability observed during quiet wakefulness.
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Normal sleeping heart rate
A person's heart rate slows down during sleep, typically reaching its lowest point during deep sleep. This is because the body's metabolic needs are reduced, and so the heart does not need to beat as often. A normal sleeping heart rate for adults is between 40 and 50 beats per minute (bpm), although this can vary depending on factors such as age, weight, genetics, physical activity, and other health conditions. For example, the heart rate of a well-trained athlete may fall into the 30s during sleep.
Resting heart rate decreases with age. For adults aged 18 to 45, the upper limit of the average resting heart rate is 110 bpm, for those aged 45 to 60 it is 100 bpm, and for those over 60, it is 95 bpm. The average resting heart rate for healthy adults is between 60 and 100 bpm.
Monitoring your heart rate can help you understand what is normal for you and identify any unusual changes. This can be done with wearable devices such as fitness trackers and smartwatches, although these have not been tested for accuracy. For more precise measurements, healthcare providers can use professional equipment such as a Holter monitor, which records heart rate over 24 to 48 hours.
During REM sleep, the heart rate can vary significantly, reflecting the activity level occurring in the dream. If you are running in your dream, your heart rate may rise as if you were awake. Similarly, if you are having a nightmare, your heart rate may increase.
While a slight increase in heart rate during sleep is not usually a problem, consistently high rates could be a cause for concern. If your sleeping heart rate is above 100 bpm, it is a good idea to talk to a doctor, as it may indicate an underlying issue.
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Heart rate and sleep disorders
During sleep, the human heart rate typically slows down to between 40 and 50 beats per minute (bpm). This is lower than the average resting heart rate of 60 to 100 bpm. However, several factors can affect heart rate during sleep, and in some cases, an elevated heart rate during sleep may indicate an underlying health condition.
Sleep Disorders and Heart Rate
Sleep disorders, such as sleep apnea, can cause an increased heart rate during sleep. Sleep apnea is characterised by repeated episodes of upper airway obstruction during sleep, leading to arousals and sleep fragmentation. These arousals are triggered by a drop in oxygen saturation and an increase in carbon dioxide levels. With each apnea event, there is a corresponding decrease in heart rate, followed by a relative tachycardia upon resumption of breathing. The constant distress caused by these respiratory disturbances can lead to elevated heart rates during sleep, even when the patient is not fully awake.
Other sleep disorders, such as insomnia and narcolepsy, can also impact heart rate. Insomnia, characterised by difficulty falling or staying asleep, can lead to chronic sleep deprivation and increased stress levels, resulting in elevated heart rates. Narcolepsy, on the other hand, involves sudden attacks of sleep, which can disrupt the normal sleep cycle and affect heart rate variability.
Cardiovascular Health and Sleep
The relationship between sleep and heart health is bidirectional. While sleep disorders can affect heart rate and cardiovascular function, maintaining healthy sleep habits can also promote cardiovascular health. Evidence suggests that insufficient sleep increases cortisol levels, indicating stress, and contributes to higher rates of cardiovascular disease, including coronary artery disease and stroke. Sleep deprivation can also impact lifestyle factors, such as diet and exercise habits, further influencing cardiovascular health. Therefore, addressing sleep disorders and improving sleep quality can positively impact heart rate regulation and overall cardiovascular well-being.
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High heart rate during sleep
A high heart rate during sleep, also known as tachycardia, is when an individual's heart beats faster than usual while they are asleep. This can occasionally be harmless, but if it occurs frequently, it could indicate an underlying issue.
During sleep, it is typical for a person's heart rate to decrease below their resting heart rate, which is usually between 60 and 100 beats per minute (bpm). A normal heart rate during sleep is between 40 and 50 bpm for adults, although this can vary depending on factors such as age, weight, genetics, physical activity, and other health conditions.
There are several potential causes of a high heart rate during sleep, including lifestyle choices, emotional stress, and underlying medical conditions. For example, consuming caffeine or alcohol before bed can lead to heart palpitations and a faster heart rate. Additionally, conditions such as sleep apnea, high blood pressure, thyroid issues, anemia, and sleep disorders can contribute to an increased heart rate during sleep.
If you experience a consistently high heart rate during sleep or have symptoms like chest pain, shortness of breath, or dizziness, it is recommended to consult a healthcare professional. They can help determine if there is an underlying cause and suggest appropriate treatments, such as medication, therapy, or lifestyle changes.
It is important to note that the occasional racing heart during sleep is quite common and not always a cause for concern. However, if it is accompanied by other symptoms, it could indicate a more serious issue, and seeking medical advice is advised.
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Low heart rate during sleep
During sleep, it is typical for a person's heart rate to slow down below the range of a typical resting heart rate. A normal resting heart rate for adults is between 60 and 100 beats per minute (bpm). However, a normal heart rate during sleep drops to between 40 and 50 bpm, which is considered an average sleeping heart rate for adults. This can vary depending on multiple factors, such as age, weight, genetics, physical activity, and other health conditions.
During the different phases of sleep, the heart rate varies. Within about five minutes after drifting off to sleep, the heart rate gradually slows to its resting rate as one enters light sleep. During light sleep, the body temperature drops, and the muscles relax. People typically spend about half the night in this phase.
The next phase is deep sleep, during which the heart rate slows to about 20-30% below the resting heart rate. This is when the heart rate is at its lowest during sleep. During the REM phase, also known as dreaming sleep, the heart rate can vary quite a bit. If the dream is scary or involves physical activity, the heart rate rises as if the person were awake.
While a low resting heart rate is generally considered positive, a sleeping heart rate that is too low can be a cause for concern. A sleeping heart rate of below 40 bpm is considered abnormal and could indicate an underlying condition. Additionally, certain medications, such as beta-blockers, stimulant medications for ADHD, and psychiatric medications like antidepressants, can cause the sleeping heart rate to slow down.
It is important to consult with a medical professional to determine any potential risks associated with a low heart rate during sleep and to address any underlying conditions that may be affecting it.
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Frequently asked questions
Your heart rate usually slows down when you sleep because your body is resting. It can drop to between 40 and 50 beats per minute (bpm) during deep sleep, especially in well-trained athletes.
During light sleep, your heart rate slows to its resting rate. In deep sleep, your heart rate can drop 20% to 30% below your resting rate. In REM sleep, your heart rate can vary a lot, reflecting the activity in your dreams.
For most adults, a normal resting heart rate is between 60 and 100 bpm. However, this can vary depending on age, weight, genetics, physical activity, and other health conditions.
A high heart rate during sleep could be caused by stress, emotional distress, or underlying medical conditions such as heart disease, arrhythmia, high blood pressure, thyroid issues, anemia, or sleep disorders.
You can monitor your heart rate during sleep using wearable devices like fitness trackers and smartwatches. While these devices are not always accurate, they can provide valuable data for you and your doctor.
