Normal Sleeping Heart Rate

Your heart rate fluctuates throughout the day, based on activity levels and emotions. Stress and exercise can raise heart rate, while sleeping can lower it. A normal heart rate while sleeping is often between 40 to 50 beats per minute (bpm), though there’s variability between individuals.

Below, we’ll discuss what’s considered a normal sleeping heart rate for each age range, as well as share signs to look out for that may indicate an underlying condition.

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Average Heart Rates

Your heart rate — the number of times your heart beats per minute — naturally rises and falls throughout the day based on your activity level, emotions, and even body temperature.

During waking hours, heart rate tends to increase with physical activity, stress, or excitement as your body responds to the need for more oxygen-rich blood. In contrast, your heart rate slows down during periods of rest or relaxation, especially at night during sleep. This decline is part of your body’s natural circadian rhythm.

Resting Heart Rate

For most adults, a normal resting heart rate is considered to be between 60 to 100 bpm, according to the American Heart Association (AHA), though this range can vary and depends on multiple factors. Trusted Source Blood Pressure Monitoring View Source For example, athletes and physically fit individuals may have resting heart rates as low as 30 bpm.

Resting heart rate decreases with age. For example, one large study found 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. Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source These are the average resting heart rates for healthy adults, as reported by the same study:

Heart Rate During Exercise

During exercise, the AHA recommends aiming for a target heart rate between 50% and 70% of your maximum heart rate (220 minus your age) for moderate-intensity workouts, and 70% to 85% for high-intensity workouts.

For example, the maximum heart rate for a 20-year-old would be estimated to be 200 bpm. This means that the 20-year-old may want to aim for a heart rate between 100 and 140 bpm during a moderate-intensity workout, or between 140 and 170 bpm for a high-intensity workout.

However, there are additional factors to consider when calculating your target heart rate, so it’s important to consult with a medical professional to determine any potential risks prior to engaging in vigorous exercise.

Sleeping Heart Rate

During sleep, it’s normal for a person’s heart rate to drops below your daytime resting heart rate as your body enters a state of rest and recovery. For most healthy adults, a normal sleeping heart rate ranges from 40 to 60 bpm, though it can vary based on age, fitness level, and overall health. This slowdown occurs as part of your body’s natural sleep cycle — particularly during deep non-REM sleep — when the parasympathetic nervous system becomes more active, promoting relaxation and energy conservation.

Heart Rates for Children

Children typically have higher heart rates than adults. As a child gets older, their heart rate progressively slows down. Specific ranges for ideal resting heart rates in children may vary. The usual resting heart rates for children are based on the 10th through 90th percentiles in a meta review of nearly 60 studies Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source .

Research suggests that like adults, children’s heart rates are typically lower during sleep Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source . For example, while children aged 6 to 8 years old may have resting heart rates of 74 to 111 bpm when awake, their sleeping heart rate might range from 67 to 89 bpm. Female children, younger children, and children with obesity tend to have faster sleeping heart rates.

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How Heart Rate Changes During Sleep

In general, heart rate is slower during sleep than when a person is awake. However, heart rate also changes as a sleeper cycles through the different stages of sleep. In the first stages of light sleep, heart rate begins to slow. During deep sleep, the heart rate reaches its lowest levels. In rapid eye movement (REM) sleep, heart rate may speed up to a heart rate similar to when you are awake.

Most people experience a more relaxed heart rate Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source during non-rapid eye movement (NREM) sleep, which helps protect against cardiovascular events. By contrast, REM sleep is often marked by periods of higher activity. While this is considered normal, researchers believe that the surge in activity during REM sleep could explain why already vulnerable people often experience heart attacks and other events in the early morning hours, which is typically spent more in REM sleep.

Sleep problems can have negative impacts on your heart and cardiovascular health, increasing your heart rate and contributing to higher blood pressure. Disorders such as sleep apnea, periodic limb movements, or shift work disorder that interfere with sleep have been linked to a higher chance of developing cardiovascular disease.

Abnormal Sleeping Heart Rate

While heart rate naturally slows during sleep as the body enters a state of rest, rates that are consistently too high (tachycardia) or too low (bradycardia) may indicate an underlying health concern. Factors like stress, illness, certain medications, or sleep disorders can all contribute to abnormal heart rate patterns.

High Heart Rate While Sleeping

With the possible exception of REM sleep, your heart rate should typically be lower during sleep than when you are awake. A high heart rate during sleep — typically over 100 beats per minute — can occur occasionally without cause for concern, but persistent elevation may point to an underlying issue. Known as nocturnal tachycardia, this condition may disrupt restful sleep and lead to daytime fatigue.

• Stress and anxiety: Anxiety leads to an increased heart rate and higher blood pressure. Prolonged stress and anxiety can increase heart rate Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source during sleep. Poor sleep, in turn, can negatively impact heart rate and blood pressure during the day.
• Altered sleep schedule: Poor sleep hygiene can also contribute to a higher sleeping heart rate. One study found that shifting bedtime just 30 minutes later can raise resting heart rate Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source during sleep, with effects that last into the following day.
• Pregnancy: As pregnancy progresses, heart rate may climb as it adapts to supply vital oxygen and nutrients to the growing fetus Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source . Regular exercise may help lower resting heart rate and boost heart health Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source during pregnancy.
• Medications: Decongestants, stimulants, or certain antidepressants may increase nighttime heart rate as a side effect.
• Certain food and drink: Alcohol, caffeine, and heavy meals close to bedtime can have a stimulating effect on your heart rate.
• Underlying condition: In some cases, a high heart rate while sleeping may be linked to underlying medical conditions like hyperthyroidism, anemia, fever, or cardiac arrhythmias.

An increase in heart rate is not always a cause for emergency. Heart rate can temporarily rise for a number of normal reasons, from stress to exercise, and slow back down on its own. However, if it continues to stay elevated or is accompanied by symptoms like chest pain, heart palpitations, or difficulty breathing, it’s important to consult a healthcare provider to identify and address the root cause.

Causes of a Low Sleeping Heart Rate

A low sleeping heart rate — typically defined as fewer than 40 beats per minute — isn’t always a cause for concern, especially if you’re otherwise healthy. In fact, many physically fit individuals, such as endurance athletes, naturally have lower resting and sleeping heart rates due to more efficient heart function.

However, consistently low heart rates during sleep may also signal an underlying issue. One possible cause is bradycardia, a condition where the heart beats too slowly. Bradycardia may result from age-related changes in the heart, electrolyte imbalances, or underlying heart conditions like sick sinus syndrome or heart block.

A number of health conditions can contribute to lower heart rates, including heart disease, rheumatic fever, Lyme disease, anorexia, hypothyroidism, and obstructive sleep apnea can sometimes contribute to a lower heart rate. Certain medications, particularly beta-blockers or sedatives, can also slow the heart rate.

How to Measure Your Sleeping Heart Rate

To measure your sleeping heart rate at home, you can use a smart watch. Some companies are also starting to offer smart sensors that integrate into the bed. If your doctor suspects you may have a sleep disorder, they may order an in-lab or at-home sleep study with professional equipment that delivers a more accurate heart rate reading.

To calculate your resting heart rate during the day, lightly press the tips of your index and middle finger over the artery on your neck, your chest, or the inside of your wrist. Count your heartbeats for the next 30 seconds and multiply by two.

Some sleep tracking devices also function as heart rate monitors. For example, the Oura Ring measures your heart rate and heart rate variability in addition to metrics like sleep latency (or how long it takes you to fall asleep), the amount of time you spend in each sleep cycle stage during the night, and your overall sleep quality.

Tips for Managing Your Heart Rate

To change your sleeping heart rate and improve overall heart health, try these tips:

• Get better sleep: Follow a regular sleep schedule, and aim to get at least seven hours of sleep each day.
• Reduce stress and anxiety: Yoga, meditation, deep breathing exercises, or progressive muscle relaxation may help induce a state of relaxation with slower breathing and a lower heart rate.
• Exercise regularly: Physical fitness is associated with a lower resting heart rate.
• Avoid nicotine and caffeine: Nicotine and caffeine can cause heart palpitations.
• Eat a healthy diet: To help control heart rate and overall heart health Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source , you may want to consider including more nuts, seeds, and fish in your diet and cutting down on cholesterol and saturated fats.

When to Talk to Your Doctor

If you have concerns about your heart rate, or it seems above or below what is considered normal, talk to your doctor. They can diagnose whether an underlying condition is contributing to your heart rate, and suggest treatment options, lifestyle changes, and changes to medications to bring it closer to normal levels.

Also let your doctor know if you regularly experience an irregular heart rate, or if your heart rate does not go back to normal after resting or deep breathing. If you experience other symptoms, such as chest pain, shortness of breath, heart palpitations, or feeling faint, seek medical attention immediately. Those who have been diagnosed with diabetes, high blood pressure, or high cholesterol should monitor their heart rate carefully.

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