Sleeping Heart Rate: What’s Normal, What’s Not, and How to Improve It
- Annie Wouters
- Apr 2
- 6 min read
Updated: May 18
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.
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.
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.
A study published in Tanaffos looked at how sleep affects heart rate and the body’s ability to regulate it. Researchers found that people who reported poor sleep quality had higher resting heart rates and lower heart rate variability, a sign that their nervous system wasn’t as balanced or resilient. What stood out wasn’t how long people slept, but how well they slept.
Trouble falling asleep, frequent sleep disturbances, and feeling tired during the day were all linked to a less healthy heart rhythm during rest. In simple terms, it’s not just about getting enough sleep, it’s about getting good sleep. Improving sleep quality could help the heart stay calm and stable overnight, lowering long-term health risks
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:
Light Sleep (N1/N2): Heart rate slows as the body begins to relax.
Deep Sleep (N3): Heart rate drops to its lowest point (often 50 bpm or below).
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.
Read our full guide to lowering your sleeping heart rate
When to See a Doctor
Consistently high or low heart rate at night without a 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.
Frequently Asked Questions About Sleeping Heart Rate
What is a normal sleeping heart rate?
For most adults, a normal sleeping heart rate ranges from 40 to 100 beats per minute (bpm), with the average around 50–60 bpm during deep sleep. Factors such as age, fitness level, and sleep stage naturally influence these numbers.
How does age affect sleeping heart rate?
Sleeping heart rate tends to decrease during childhood and early adulthood, then may rise slightly in older age. Newborns have the highest sleeping heart rates (around 100–160 bpm), while healthy adults typically settle into lower ranges during deep sleep.
Why does heart rate change during different sleep stages?
Heart rate slows significantly during deep sleep (N3) to promote physical recovery, while during REM sleep it becomes more variable, sometimes resembling waking levels. These fluctuations are normal parts of healthy sleep cycles.
What causes a low sleeping heart rate?
A sleeping heart rate under 50 bpm (bradycardia) is often normal in athletes and individuals with excellent cardiovascular fitness. However, it can sometimes signal issues like sleep apnoea, hypothyroidism, heart block, or side effects of medications such as beta-blockers.
What causes a high sleeping heart rate during sleep?
A consistently high sleeping heart rate (tachycardia) — usually above 90–100 bpm — may be linked to anxiety, stress, illness, caffeine, alcohol, sleep deprivation, or sleep disorders like obstructive sleep apnoea.
What is heart rate variability (HRV) during sleep?
Heart Rate Variability (HRV) measures the variation in time between heartbeats. Higher HRV during sleep is generally a sign of good health and recovery, while lower HRV may point to stress, poor sleep quality, or illness.
How does sleep apnoea affect heart rate?
In obstructive sleep apnoea (OSA), breathing repeatedly stops during sleep, causing the heart rate to drop during apnoea events and spike when breathing resumes. These frequent fluctuations can strain the cardiovascular system and often require medical attention.
Can fitness trackers accurately measure sleeping heart rate?
Modern fitness trackers (e.g., Fitbit, Oura Ring, Apple Watch) can provide useful estimates of sleeping heart rate and even track variations across sleep stages. However, clinical-grade devices remain the most accurate for medical diagnoses.
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