Your heart rate, the number of times your heart beats per minute (bpm), is a vital sign that reflects your cardiovascular health. It fluctuates throughout the day, influenced by activity, emotions, and even sleep. Understanding what a normal sleeping heart rate is, and how it varies by age, can provide valuable insights into your well-being.
Average Resting Heart Rates: A Baseline
For most adults, a normal resting heart rate, when you’re awake and at rest, typically falls between 60 and 100 bpm, according to the National Library of Medicine. However, this range isn’t a rigid rule. Factors like age, fitness level, and overall health play a significant role. For instance, well-trained athletes may have resting heart rates as low as 40 bpm due to their efficient cardiovascular systems.
Resting heart rate tends to decrease with age. One study showed that the upper limit of the average resting heart rate is 110 bpm for adults 18 to 45 years old, 100 bpm for those between 45 and 60 years old, and 95 bpm for those older than 60. The table below summarizes typical resting heart rates for different age groups:
| Age | Typical Heart Rate When Awake (bpm) |
|---|---|
| 18-20 years old | 68-96 |
| 21-30 years old | 65-95 |
| 31-40 years old | 63-94 |
| 41-50 years old | 61-90 |
| 51-60 years old | 60-87 |
| 61-70 years old | 60-86 |
| 71-80 years old | 63-85 |
Heart Rate During Exercise: A Temporary Surge
During physical activity, your heart rate naturally increases to deliver more oxygen to your muscles. The Centers for Disease Control and Prevention (CDC) recommends aiming for a target heart rate between 64% and 76% of your maximum heart rate for moderate-intensity workouts, and 77% to 93% for high-intensity workouts.
You can estimate your maximum heart rate by subtracting your age from 220. So, a 30-year-old would have an estimated maximum heart rate of 190 bpm. It’s crucial to consult with a healthcare professional before engaging in strenuous exercise, especially if you have any underlying health conditions.
Normal Sleeping Heart Rate by Age: What to Expect
During sleep, your body enters a state of relaxation, and your heart rate slows down. A normal sleeping heart rate for adults typically ranges from 40 to 50 bpm, often lower than your resting heart rate when awake. However, this is an average, and individual variations exist.
Sleeping Heart Rate for Children
Children generally have higher heart rates than adults, and their sleeping heart rates are also elevated. As children age, their heart rates gradually decrease. The following table provides typical resting heart rates for children while awake:
| Age | Typical Heart Rate When Awake (bpm) |
|---|---|
| Newborn | 107-148 |
| 0-3 months | 123-164 |
| 3-6 months | 120-159 |
| 6-9 months | 114-152 |
| 9-12 months | 109-145 |
| 12-18 months | 103-140 |
| 18-24 months | 98-135 |
| 2-3 years | 92-128 |
| 3-4 years | 86-123 |
| 4-6 years | 81-117 |
| 6-8 years | 74-111 |
| 8-12 years | 67-103 |
| 12-15 years | 62-96 |
| 15-18 years | 58-92 |
Research suggests that children’s heart rates are typically lower during sleep. For example, children aged 6 to 8 years old might have resting heart rates of 74 to 111 bpm when awake, but their sleeping heart rate could range from 67 to 89 bpm.
How Sleep Stages Affect Heart Rate
Your heart rate doesn’t remain constant throughout the night. It fluctuates as you cycle through different sleep stages.
- Light Sleep (Stages 1 & 2): Heart rate begins to slow down.
- Deep Sleep (Stages 3 & 4): Heart rate reaches its lowest levels.
- REM Sleep: Heart rate may increase, sometimes reaching levels similar to when you’re awake.
Person stretching in bed, representing relaxation before sleep.
Most people experience a more relaxed heart rate during non-rapid eye movement (NREM) sleep. REM sleep, however, is often marked by periods of higher activity, which researchers believe could explain why vulnerable individuals sometimes experience heart attacks and other cardiovascular events in the early morning hours.
Factors Influencing Sleeping Heart Rate
Several factors can affect your sleeping heart rate, including:
- Age: As mentioned earlier, heart rates tend to decrease with age.
- Fitness Level: Athletes often have lower sleeping heart rates due to their efficient cardiovascular systems.
- Stress and Anxiety: Stress can elevate heart rate, even during sleep.
- Medical Conditions: Conditions like heart disease, thyroid problems, and sleep apnea can affect heart rate.
- Medications: Certain medications can either raise or lower heart rate.
- Substances: Caffeine and nicotine can increase heart rate.
- Sleep Quality: Poor sleep quality can lead to a higher sleeping heart rate.
High and Low Sleeping Heart Rates: When to Worry
While variations are normal, consistently high or low sleeping heart rates can be cause for concern.
- High Sleeping Heart Rate: A consistently elevated heart rate during sleep may indicate stress, anxiety, underlying medical conditions, or poor sleep quality. It’s also linked to longer sleep onset and increased risk of cardiovascular disease.
- Low Sleeping Heart Rate: A low sleeping heart rate can be healthy in athletes. However, in older adults or those with sedentary lifestyles, it may signal bradycardia (a heart rate below 60 bpm) or other underlying health issues like heart disease or sleep apnea.
Measuring Your Sleeping Heart Rate
You can measure your sleeping heart rate using various methods:
- Smartwatches and Fitness Trackers: Many wearable devices track heart rate continuously, including during sleep.
- Smart Bed Sensors: Some companies offer sensors that integrate into the bed to monitor heart rate and other sleep metrics.
- Sleep Studies: If your doctor suspects a sleep disorder, they may order an in-lab or at-home sleep study with professional equipment for accurate heart rate monitoring.
Tips for Managing Your Heart Rate
You can take steps to manage your heart rate and improve your overall heart health:
- Prioritize Sleep: Aim for 7-9 hours of quality sleep each night. Establish a regular sleep schedule.
- Manage Stress: Practice stress-reduction techniques like yoga, meditation, or deep breathing exercises.
- Exercise Regularly: Regular physical activity can lower your resting heart rate.
- Limit Caffeine and Nicotine: These substances can increase heart rate.
- Eat a Healthy Diet: A balanced diet rich in fruits, vegetables, and whole grains can support heart health. Consider including more nuts, seeds, and fish while reducing cholesterol and saturated fats.
When to Seek Medical Advice
Consult your doctor if you have concerns about your heart rate, or if it consistently falls outside the normal ranges. Seek immediate medical attention if you experience symptoms like chest pain, shortness of breath, heart palpitations, dizziness, or fainting. Individuals diagnosed with diabetes, high blood pressure, or high cholesterol should monitor their heart rate carefully.
