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Average Sleeping Heart Rate: Normal Ranges, Causes of High Sleep Heart Rate & Sleep Apnea Effects
When you are asleep, your body is resting, fixing, and re-energizing, but it is your heart that is not resting. As you fall asleep, it continues pumping blood and oxygen to all the cells. What varies, however, is the speed. The normal range of your average sleeping heart rate varies over the course of the night; sometimes it may slow down to lower than your resting pulse in the daytime, other times it may move so high as to alarm your body. (see more)
When in deep non-REM sleep, your nervous system is relaxed, your breathing is slow, and your normal sleeping heart rate is usually at the lowest point. This may be approximately 40-60bpm in many healthy adults. Imagine this as your body going into energy-saving mode, fixing muscles, improving immunity, and saving your strength.
Conversely, your average sleeping heart rate is more fluctuating in REM sleep, the sleep where you see vivid dreams. It can be elevated nearer to your waking resting rate (or even beyond this), almost simulating daytime activity. That is why people usually find their sleeping heart rate higher than during rest, in case they suddenly wake up because of a dream.
It is a widely asked question today, with many people monitoring their health using smartwatches and other fitness trackers:
- Average sleeping heart rate?
- Age: What is a good heart rate when asleep?
- Why then is my sleeping heart rate higher than resting?
- Does alcohol accelerate the heart rate in sleep?
- What is the role of sleep apnea in the changes in heart rate
When you have posed these questions, you are not alone. In this comprehensive guide, we will deconstruct all that you need to know about average sleeping heart rate during sleep, including its causes and variation, tricks, comparisons, some commonly asked questions, and even some unexpected facts that are supported by science.
What Is the Average Sleeping Heart Rate?
Most healthy adults have an average sleeping heart rate during sleep of 40-70beats per minute (bpm). This is also below the normal daytime resting heart rate, which is generally between 60 and 100 bpm. The cause of the difference is very simple; when you sleep, your body relaxes to save energy, regenerate tissues, and recharge itself to the next day. (see more)
In deep non-REM sleep, your average sleeping heart rate tends to be on the lower side of the range, with other times near 40 bpm, and in particular in well-trained athletes. On the contrary, in REM (the dream stage), when you are asleep, your average sleeping heart rate might increase once again and even imitate daytime rates due to the great activity of your brain.
- Well-trained athletes can reduce down to 35bpm in deep sleep.
- Stress, eating late, dehydration or illnesses can drive the figure up.
- You should monitor your average sleeping heart rate during normal sleep over weeks, which is the best way to observe the trends.
Imagine the average overnight performance report of your heart is thinking of your average sleeping heart rate. When it is always on the normal range, it implies good cardiovascular and sleep health.
Normal Sleeping Heart Rate by Age
The average rate of your heart during sleep is not a universal value. It is dependent on a variety of factors: age, fitness level, lifestyle and even medical conditions. The average healthy rate of sleeping heart of one individual may be regarded as abnormally high or low to another person.
This is a mere table to comprehend:
| Age Group | Normal Sleeping Heart Rate (bpm) | Notes |
| Newborn (0–1 yr) | 100–160 | High metabolism |
| Infant (1–12 mo) | 90–140 | Still elevated |
| Toddler (1–3 yrs) | 80–120 | Slows as body grows |
| Child (4–12 yrs) | 70–110 | Near adult range |
| Teen (13–18 yrs) | 60–100 | Hormonal influence |
| Adult (18–64 yrs) | 40–70 | Lower during deep sleep |
| Senior (65+) | 50–80 | May rise slightly with age |
This chart provides one of the most frequently asked: What is a normal sleep heart rate by age?
Why Is My Sleeping Heart Rate Higher Than Resting?
Certain individuals are confused on seeing their sleep apnea heart rate higher than when resting, using a sleep tracker. And yet, isn’t sleep supposed to make the heart slow down? The reality is: yes, in most features, sleep decreases your heart rate; however, there are occasions when your pulse can be elevated at night than it is during the day.
Here are possible reasons:
- Stress and Anxiety – Going to sleep with an active mind keeps the nervous system on the alert.
- Nighttime eating -Digestion needs an additional blood circulation, which increases the average heart rate during sleep.
- Caffeine or Alcohol -Both interfere with the normal heart rate rhythm.
- Heart rate spikes with sleep apnea. Breaths that become blocked cause the heart to work harder.
- Disease or sickness – Increases metabolism and body heat.
- Overtraining- This can occur when athletes have overtraining of the heart due to stress.
Fact: In a sleep study done in 2022, individuals with sleep apnea had as much as 30 percent higher heart rate by age at night than non-apnea patients.
Does Alcohol Increase Heart Rate While Sleeping?
Yes–alcohol certainly increases the mean sleep apnea heart rate
- It is a sedative initially, and you fall asleep very easily.
- However, as the night progresses, it breaks the REM sleep and elevates adrenaline.
- Alcohol also leads to dehydration, thus compelling the heart to beat faster.
- When you find your heart rate is higher than resting afterwards, you have drunk the night before.
📊Quick Comparison:
| Factor | Effect on Sleeping Heart Rate |
| 1–2 glasses of wine | Slight rise (5–10 bpm) |
| Heavy drinking | Significant rise (15–20 bpm) |
| Long-term habit | Chronic elevation & arrhythmias |
Sleep Apnea and Heart Rate
Sleep apnea is one of the most grave disorders that can be related to the sleep apnea heart rate
- In an apnea attack, breathing is momentarily stopped.
- Oxygen level decreases, carbon dioxide increases.
- The heart reacts by beating quickly and more vigorously.
This leads to:
- You have sudden increases in average heart rate when you are asleep.
- Long-term strain on the heart.
- Increased risk of hypertension, arrhythmia, and stroke.
- When there are irregular spikes on your tracker and you regularly wake up feeling tired, you might want to be tested against sleep apnea heart rate disturbances.
Average Sleeping Heart Rate vs Resting Heart Rate
Individuals tend to interchange the resting heart rate and the sleeping heart rate. Here’s the difference:
| State | Typical Range (Adults) | Notes |
| Resting Heart Rate (awake, calm) | 60–100 bpm | Measured while sitting quietly |
| Sleeping Heart Rate | 40–70 bpm | Usually lower, but rises in REM |
When the heart rate during sleep is much greater than usual, it can be a sign of low-quality sleep and stress or underlying conditions.
Factors That Influence Average Sleeping Heart Rate
Your normal resting cardiac rate is not predetermined–it varies according to life, climate, and condition.
- Diet: High sugar, heavy meals, and caffeine increase nighttime heart rate. Alcohol: Despite small amounts, the average bpm is boosted.
- Fitness level: The normal sleeping heart rates are usually lower among athletes.
- Stress & anxiety: Maintains a faster heart rate.
- Fever or sickness: Pushes pulse abnormally high.
- Stages of sleep: REM = rapid heart rate, deep sleep = slow.
How to Maintain a Healthy Sleeping Heart Rate
Your average sleeping heart rate can be maintained by simple things:
1. Stay hydrated during the day.
2. Restrict caffeine and alcohol in the evening.
3. Have light dinners not more than 2 or 3 hours before going to sleep.
4. Work out frequently, yet do not work too hard at night.
5. Practice relaxation- deep breathing, meditating or reading.
6. Always follow a regular sleeping routine.
7. Treatment of sleep apnea in case of diagnosis.
Surprising Facts About Sleeping Heart Rate
- Your pulse rate can momentarily revert to daytime during REM sleep.
- Elite athletes: Elite athletes may record sleeping heart rates of less than 40 bpm.
- Sleep trackers: Sleep trackers can be inaccurate when you are very active.
- Women tend to have a little higher than men in terms of average sleeping heart rate.
Conclusion: Listen to Your Heart at Night
Not only is your average sleeping heart rate a number, but it is sort of a nightly report card about your body. When you fall asleep, it does not simply switch off, but adapts and slows down, and occasionally acceleration in reaction to the sleep stage you are. The normal heart rate during sleep is approximately 40-70bpm, which is normal in most healthy adults. It goes down during the restorative processes of the deep sleep, when your body is repairing the tissues and storing the energy and then it naturally comes up during the REM sleep, when your brain is active and you may even be dreaming.
👉Periodic fluctuations are quite normal and need not be an issue to worry about. Perhaps you ate something late at night, or had a glass of wine, or a stressful day; all these may temporarily increase your heart rate as you fall asleep. Even exercise can affect it: average sleeping heart rate in athletes usually decreases to lower than 40bpm, whereas in stressed people or those who have health issues, it can be observed as rising.
However, this is where awareness comes in; when you consistently test higher in your sleeping heart rate than the resting heart rate when you are awake, or when you see sudden spikes in the night, then it might be your body trying to tell you that something is wrong. Common culprits include:
Sleep apnea: a repeated interruption in breathing, which leads to a sudden increase in heart rate.
- Stress or anxiety that you cannot control: having your nervous system on overdrive.
- Too much alcohol or caffeine disrupts the normal sleep patterns.
- Subarachnoid heart diseases: atrial fibrillation, high blood pressure, or cardiac stress.
It is no minor thing when these high-heart-rate patterns are accompanied by snoring, unaccountable fatigue, feeling dizzy, or feeling pain in the chest. It can lead to sleep apnea, heart disease, or metabolic imbalances that should be considered by a doctor.
FAQs About Average Sleeping Heart Rate
Q1: How does the heart rate (average) vary with sleeping among adults?
The normal range of sleeping heart rate ranges between 40-70 beats per minute (bpm) in the majority of healthy adults. Athletes or very fit people might fall below 40 bpm in deep sleep, whereas those who are stressed or have health conditions will have a greater tendency to move upwards. This is a normal sleeping heart rate, which is a bit lower than your resting heart rate during the day, as your body is saving energy at night.
Q2: Does alcohol elevate your heart rate when you are asleep?
Yes–alcohol does raise the heart rate during sleep. Even one pre-bedtime beverage can make your heart rate soar up by 10 20 bpm, interrupt your REM sleep pattern, and impair the general quality of sleep. When you frequently find yourself having a greater-than-normal heart rate by the time you fall asleep, it is your body telling you that alcohol is placing additional stress on the cardiovascular system.
Q3: What is the reason my sleeping heart rate is greater than my resting?
An increased heart rate when sleeping in excess of the resting rate may be due to a number of factors:
- Late dinner or great digestion. Stress/anxiety into sleep.
- Consumption of alcohol or caffeine.
- Health complications such as a thyroid disorder or heart overload. Sleep apnea, that is, your breathing stops and starts over and over again, and is causing your heart rate to spike.
When you keep on questioning, Why do I have a higher sleeping heart rate than when I am resting? “it is worthwhile to monitor the trends using a smartwatch or sleep tracker and to discuss them with your doctor.”
Q4: What is the numerical range of normal sleeping heart rate according to age?
Normal Ages at which the heart rate is normal can vary:
| Age Group | Normal Sleeping HR (bpm) |
| Newborns (0–1 yr) | 100–160 bpm |
| Children (1–10 yr) | 70–100 bpm |
| Teens (11–17 yr) | 60–90 bpm |
| Adults (18–65 yr) | 40–70 bpm |
| Seniors (65+) | 50–80 bpm |
These figures demonstrate that the normal varies according to age and health condition.
Q5: Does sleep apnea have an impact on heart rate?
Absolutely. The heart rate pattern during sleep apnea is not regular and has sudden bursts upon termination of breaths. Whenever the body finds it difficult to get a breath, the heart responds by pumping faster, and this may cause severe long-term strains. Even hypertension, arrhythmias, and heart failure have been connected with untreated sleep apnea; therefore, this is an indication that even though you suspect it, you need to check.
Q6: Is a high average sleeping heart rate a cause for concern?
Sometimes spikes are normal, particularly when one has had a stressful day or even when taking a late-night snack. However, when you are regularly sleeping with a heart rate gage of over 90 bpm or when you feel dizziness, chest pain or wake up gasping, it can be a red flag. Then, consult a doctor to exclude such health conditions as sleep apnea, thyroid, or heart dise
