What Your Sleeping Heart Rate Says About Your Health

Have you ever checked your sleeping heart rate on your Apple Watch, Fitbit, or Oura Ring and wondered if it’s normal? Your heart rate while sleeping offers valuable insight into your overall health, recovery, and even how well you’re sleeping.

Understanding what your heart rate should be while sleeping can help you identify potential health issues, such as sleep apnea, low HRV (heart rate variability), or high blood pressure. In this article, we’ll break down the normal sleeping heart rate by age, what factors influence it, and how to improve your heart rate during sleep naturally.

What Is a Normal Sleeping Heart Rate?

Your sleeping heart rate is the number of times your heart beats per minute (BPM) while you’re asleep. It tends to be lower than your daytime resting heart rate, since your body and mind are in a relaxed state.

Average Sleeping Heart Rate

For most adults, a normal sleeping heart rate ranges between 40 and 60 beats per minute (BPM). However, this number can vary depending on age, fitness level, and sleep cycle stage.

Athletes or individuals with excellent cardiovascular health often have a low heart rate while sleeping, sometimes dropping into the high 30s or low 40s. On the other hand, people with conditions like sleep apnea, anxiety, or poor sleep quality might experience a higher average heart rate while sleeping.

Normal Sleeping Heart Rate by Age

Your sleeping heart rate by age can change throughout your life. Younger people tend to have higher heart rates, while older adults often experience lower ones due to changes in metabolism and heart efficiency.

Here’s a simple chart that shows the average sleeping heart rate by age:

These numbers represent general averages. Fitness level, health conditions, and medications can cause your heart rate during sleep to be slightly higher or lower.

What’s a Good Sleeping Heart Rate?

You might wonder, what’s a good sleeping heart rate for me?

A good sleeping heart rate is one that stays within your personal resting range and remains consistent throughout the night. In general:

• Adults: 40–60 BPM
  
  

• Children: 70–100 BPM
  
  

• Seniors: 50–65 BPM
  
  

Your heart rate when sleeping should drop about 20–30% lower than your average resting heart rate when awake. If your heart rate during sleep remains consistently high or irregular, it may indicate issues like stress, dehydration, or an underlying sleep disorder.

How the Sleep Cycle Affects Heart Rate

Your heart rate while sleeping isn’t constant; it fluctuates throughout the sleep cycle.

1. Light Sleep (Stages 1–2): Your heart rate begins to slow as your body relaxes.
   
   

2. Deep Sleep (Stage 3): This is where your heart rate during sleep reaches its lowest point. Blood pressure drops, and the body enters recovery mode.
   
   

3. REM Sleep: During this dream-heavy stage, your heart rate when sleeping may increase and vary due to brain activity and breathing changes.
   
   

Tracking these fluctuations using devices like Garmin, Fitbit, or Oura Ring can help you understand your personal sleep patterns.

What If Your Heart Rate Is Too Low or Too High While Sleeping?

A low heart rate while sleeping (below 40 BPM) can be normal for athletes or those with excellent cardiovascular fitness. However, if you’re not an athlete and experience dizziness, fatigue, or fainting, you should consult a healthcare professional.

A high heart rate during sleep (consistently above 70 BPM for adults) might indicate:

• Untreated sleep apnea
  
  

• Stress or anxiety
  
  

• Fever or illness
  
  

• Poor sleep quality or deprivation
  
  

• Caffeine or alcohol before bed
  
  

If your heart rate sleeping stays elevated, a sleep study can help determine whether a condition like obstructive sleep apnea or another underlying issue is responsible.

Sleeping Heart Rate vs. Resting Heart Rate

Your resting heart rate is measured while you’re awake but at complete rest, like when you first wake up or are sitting quietly.

Your sleep heart rate, on the other hand, reflects how your cardiovascular system behaves when your body is in its most relaxed state.

A healthy sleeping heart rate is typically lower than your daytime resting heart rate because your body is conserving energy and focusing on recovery.

The Role of HRV (Heart Rate Variability)

Another important measure of heart health during sleep is HRV, or heart rate variability. Heart rate variability (HRV) measures the tiny fluctuations in time between each heartbeat. This variation reflects how well your autonomic nervous system, which controls stress and relaxation responses, is functioning.

• High HRV usually indicates good recovery, low stress, and healthy sleep.
  
  

• Low HRV can signal overtraining, illness, or chronic stress.
  
  

Monitoring your sleeping HRV can reveal patterns in your sleep quality and recovery.

If your HRV rate variability is consistently low, it may be time to evaluate your sleep habits, stress levels, and overall health.

Heart Rate by Age – Why It Matters

Your heart rate in your 30s while sleeping might look very different from when you’re 60. As we age, the heart’s ability to pump efficiently can change, and lifestyle factors, like exercise and diet, play a role too.

For example:

• In your 30s and 40s: A sleeping heart rate around 50–60 BPM is often considered healthy.
  
  

• In your 50s and 60s: Slightly higher rates (55–65 BPM) can still be normal.
  
  

• In your 70s: You might see averages around 60–70 BPM, depending on overall fitness and heart health.
  
  

Tracking your average heart rate while sleeping by age can provide early warning signs of cardiovascular or metabolic issues.

Factors That Affect Your Sleeping Heart Rate

Several lifestyle and environmental factors can impact your heart rate when sleeping:

1. Stress and Anxiety: Raises your heart rate and blood pressure, especially before bed.
   
   

2. Temperature: A warm bedroom can elevate your heart rate while sleeping.
   
   

3. Alcohol and Caffeine: Both disrupt sleep cycles and cause a higher heart rate during sleep.
   
   

4. Exercise: While regular activity lowers your overall resting heart rate, intense evening workouts can temporarily raise your sleeping heart rate.
   
   

5. Sleep Disorders: Conditions like sleep apnea cause repeated breathing pauses that spike your heart rate throughout the night.
   
   

How to Improve Your Sleeping Heart Rate

If your average sleeping heart rate is higher than normal, you can make lifestyle changes to bring it into a healthier range:

• Create a relaxing bedtime routine: Meditate or read before bed to lower stress.
  
  

• Keep your bedroom cool: Around 18–20°C (65–68°F) is ideal for heart health and better sleep.
  
  

• Stay hydrated: Dehydration raises heart rate and reduces blood volume.
  
  

• Limit caffeine and alcohol: Especially 4–6 hours before bed.
  
  

• Exercise regularly: Cardio improves heart efficiency and lowers your resting and sleeping heart rate over time.
  
  

• Address sleep disorders: If you snore or suspect sleep apnea, a professional sleep study can identify causes and treatment options.
  
  

When to Talk to a Sleep Specialist

If your sleep heart rate is consistently irregular, too high, or too low, it’s best to talk to a healthcare provider or sleep specialist.

You should seek medical advice if you experience:

• Nighttime awakenings with shortness of breath
  
  

• Nocturnal heart palpitations
  
  

• Morning fatigue despite a full night’s rest
  
  

• Signs of sleep apnea (loud snoring, choking sounds, pauses in breathing)
  
  

A sleep study can help determine whether your heart rate during sleep changes due to a medical condition or lifestyle factors.

The Takeaway

Your sleeping heart rate is one of the most useful indicators of how your body is recovering and how healthy your heart is.

By understanding what a normal sleeping heart rate by age looks like, and how factors like stress, temperature, and sleep cycle affect it, you can take control of your sleep health.

Tracking your heart rate while sleeping with tools like Fitbit, Apple Watch, Garmin, or Oura Ring gives you valuable insight into your body’s needs. Combine that data with healthy habits and, if needed, professional guidance to keep your heart rate during sleep in a safe and optimal range.

In short, a healthy sleeping heart rate is a sign of quality sleep, good recovery, and long-term cardiovascular wellness. Listen to your body, and if your numbers seem off, a sleep specialist can help uncover the cause and guide you toward better rest.