Sleeping Heart Rate: What’s Normal, What’s Not, and How to Improve It

Ever woken up feeling drained, even after a full night's rest? Your heart rate during sleep might hold the key to understanding why. Sleep is the body's most important recovery period, and your heart rate offers a window into how well you're truly resting. Whether you're a fitness tracker enthusiast, someone managing anxiety, or simply curious, understanding your sleeping heart rate can provide useful insight into your health and sleep quality.

This comprehensive guide explores what sleeping heart rate means, what's considered normal, how it varies by age and sleep stage, and what a low or high heart rate at night could indicate. We’ll also explore heart rate variability (HRV), the link between heart rate and sleep apnoea, and what you can do to improve your nightly cardiac rhythm.

Key Takeaways

• The average sleeping heart rate for adults is between 40 and 100 bpm, with most falling between 50–60 bpm during deep sleep.

• Heart rate during sleep naturally varies by age, fitness level, and sleep stage.

• Consistently high or low sleeping heart rate can indicate underlying health or sleep disorders like sleep apnoea.

  
  

What Is Your Sleeping Heart Rate?

Your sleeping heart rate refers to the number of times your heart beats per minute (bpm) while you sleep. It naturally slows down during the night, especially during non-REM stages of sleep. This is due to reduced physical activity, lower body temperature, and shifts in your autonomic nervous system from sympathetic (fight or flight) to parasympathetic (rest and digest) dominance.

Studies show that high sleeping heart rates are negatively associated with sleep quality.

Typical Ranges

• Adults: 40–100 bpm (average 50–60 bpm in deep sleep)

• Children (6–12 years): 70–120 bpm

• Teens (13–18 years): 60–100 bpm

• Elderly: May trend higher due to age-related cardiovascular changes

How Sleeping Heart Rate Varies by Age

Age plays a significant role in heart rate regulation:

Age Group	Average Sleeping HR (bpm)
Newborns	100–160
Infants	90–150
Toddlers	80–130
School Age	70–120
Teens	60–100
Adults	50–60 (during deep sleep)
Older Adults	55–70

Age-related changes to the heart and nervous system can make sleeping heart rates more erratic or slightly elevated as we age.

Sleeping Heart Rate by Sleep Stage

Sleep is not a uniform state. It occurs in cycles made up of multiple stages:

1. Light Sleep (N1/N2): Heart rate slows as the body begins to relax.

2. Deep Sleep (N3): Heart rate drops to its lowest point (often 50 bpm or below).

3. REM Sleep: Heart rate becomes more variable, sometimes mimicking waking levels.

Wearables like Fitbit and Oura can show this stage-specific heart rate data, giving you a more granular view of your night.

What Is a Low Sleeping Heart Rate?

A low heart rate during sleep (bradycardia) is generally defined as under 50 bpm. While this is normal for well-trained athletes or those with strong cardiovascular health, in others it may indicate:

• Sleep apnoea

• Hypothyroidism

• Heart block or electrical dysfunction

• Medication side effects (e.g. beta-blockers)

What Is a High Sleeping Heart Rate?

Tachycardia is when your heart rate remains elevated during sleep (usually over 90–100 bpm). This could result from:

• Anxiety or stress

• Fever or illness

• Sleep deprivation

• Stimulants (caffeine, alcohol, nicotine)

• Sleep disorders

Heart Rate Variability (HRV) During Sleep

HRV is the variation in time between each heartbeat and is often used as a proxy for stress, recovery, and autonomic nervous system balance. Higher HRV during sleep is typically a sign of good health, while low HRV may suggest poor recovery or high stress levels.

Sleep Apnoea and Heart Rate

One of the most common causes of abnormal sleeping heart rate is obstructive sleep apnoea (OSA). People with OSA experience brief pauses in breathing throughout the night, which causes sudden spikes in heart rate due to oxygen deprivation.

Polysomnography (a sleep study) often shows a characteristic heart rate graph in apnoea patients: drops during apnoea events followed by rapid spikes during arousals.

What Impacts Your Sleeping Heart Rate?

Several factors can influence your heart rate during sleep:

• Fitness Level: More fit individuals have lower resting and sleeping heart rates.

• Medications: Beta-blockers, antidepressants, or antihistamines can all affect heart rhythm.

• Alcohol and Caffeine: Both can elevate heart rate and disrupt normal sleep stages.

• Stress and Anxiety: Persistent stress increases sympathetic activity, raising heart rate.

• Illness: Fever, infection, and even dehydration can temporarily raise heart rate.

How to Lower Sleeping Heart Rate Naturally

If your sleeping heart rate is consistently elevated, consider the following strategies:

1. Improve Sleep Hygiene

Keep a consistent sleep schedule, avoid screens before bed, and sleep in a dark, cool room.

2. Reduce Caffeine and Alcohol Intake

Avoid caffeine after midday and limit alcohol, especially within 3 hours of bedtime.

3. Exercise Regularly

Aerobic activity strengthens your heart and lowers your resting and sleeping heart rate over time.

4. Manage Stress

Mindfulness, meditation, and breathing exercises help calm the nervous system.

5. Try Magnesium or Herbal Sleep Aids

Supplements like magnesium, valerian root, or L-theanine have been shown to support relaxation and heart rate moderation.

6. Address Underlying Conditions

If you suspect sleep apnoea or notice symptoms like choking at night, fatigue, or snoring, speak with a doctor.

When to See a Doctor

• Consistently high or low heart rate at night without clear cause

• Heart palpitations or chest pain

• Sudden changes in sleep quality or excessive fatigue

• Suspected sleep apnoea or snoring with breathing pauses

Final Thoughts

Your heart rate during sleep is more than just a number on your fitness tracker – it’s a reflection of your cardiovascular health, stress levels, and sleep quality. Understanding what’s normal and what’s not can help you spot problems early and make informed changes to your lifestyle.

If you’re noticing irregular heart rates at night, start by tracking your sleep habits and making small changes. And if something feels off, don’t hesitate to seek medical advice – especially if you suspect sleep apnoea or another underlying condition.

With the right approach, you can turn those midnight stats into better mornings.