Your heart is one of the most remarkable organs in your body, tirelessly pumping blood to keep you alive. But when you sleep, your heart can rest, too.
Understanding average sleeping heart rates by age can reveal much about one's health and how one's body recovers during sleep.
This article dives deep into the connection between heart rate and sleep, how age impacts these rates, and ways to maintain a healthy heart as you rest. Let’s explore how your heart works when you’re catching those vital hours of sleep.
What Are the Average Sleeping Heart Rates By Age?
Heart rates during sleep vary by age, fitness level, and overall health. On average, heart rates slow down during sleep as your body relaxes. Here’s how sleeping heart rates typically look across different age groups:
Age Group | Average Sleeping Heart Rate (beats per minute, bpm):
|
Age Group |
Average Sleeping Heart Rate (bpm) |
|
Newborns (0-1 month) |
90–160 bpm |
|
Infants (1–11 months) |
80–140 bpm |
|
Toddlers (1–3 years) |
75–120 bpm |
|
Children (4–9 years) |
70–110 bpm |
|
Adolescents (10–19 years) |
60–100 bpm |
|
Adults (20 years and older) |
50–90 bpm |
|
Well-trained athletes |
40–60 bpm |
Why do heart rates vary so much?
1. Age
Heart rate tends to slow down with age. Infants and children have faster heart rates, while adults and older adults generally have slower resting heart rates.
2. Fitness Level
Well-trained athletes or individuals with higher fitness levels typically have lower resting heart rates, as their hearts are more efficient at pumping blood.
3. Stress and Emotions
Stress, anxiety, and strong emotions like fear or excitement can cause your heart rate to increase due to the body’s "fight-or-flight" response.
4. Physical Activity
During exercise, heart rate increases to supply more oxygen to the muscles. After physical activity, heart rate gradually returns to normal.
5. Health Conditions
Certain health conditions (e.g., arrhythmias, fever, thyroid disorders) can cause abnormal changes in heart rate, either speeding it up or slowing it down.
How Sleep Impacts Heart Rates
Your heart rate doesn’t remain static during sleep; it changes as your body moves through different stages of rest. Here’s what happens:
-
Non-REM Sleep:
Non-rapid eye movement (non-REM) sleep is when your body enters full recovery mode, especially during the deep stages. Your heart rate decreases as the parasympathetic nervous system takes over. This system, often called the “rest and digest” system, slows your heart rate and promotes physical restoration. -
REM Sleep:
When dreaming occurs during rapid eye movement (REM) sleep, your heart rate can become irregular when dreaming occurs. This is due to heightened brain activity during REM, which sometimes mimics wakeful states. -
Overall Restoration:
Sleep allows your cardiovascular system to recover from the day’s stresses. Your blood pressure drops and your heart experiences a period of relaxation. On average, your sleeping heart rate is 20–30% lower than your resting heart rate during the day, giving your heart a much-needed break.
Sleep isn’t just about rest—it’s an essential process that helps your heart prepare for the next day.
Factors That Influence Sleeping Heart Rates
While age is one of the most significant factors, many other elements can influence your sleeping heart rate.
- Fitness Level: Regular exercisers tend to have lower sleeping heart rates. Exercise strengthens the heart, making it more efficient and capable of pumping blood with fewer beats.
- Diet: High salt, sugar, or caffeine intake can elevate your heart rate, even asleep.
- Stress Levels: Elevated stress or anxiety can keep your heart rate higher than usual, even during rest.
- Medications: Certain medications, such as beta-blockers, can lower your heart rate, while others, like decongestants, may increase it.
Understanding these factors can help you make informed decisions about lifestyle changes to improve your sleep and heart health.
Creating the Perfect Sleep Environment for Heart Health
A comfortable sleep environment can significantly affect your heart rate during sleep. Discomfort or disturbances in your surroundings can prevent your body from fully relaxing.
One way to enhance your sleep setup is to choose a supportive and versatile mattress, such as the Zonli Home Futon Mattress.
Its five-layer design ensures comfort and support, promotes better spinal alignment and relaxation, and contributes to a steady heart rate.
Its multi-purpose foldable and rollable design also makes it adaptable for various spaces while retaining functionality. A good sleep environment and the right tools create the ideal conditions for a healthy heart.
How to Keep Your Sleeping Heart Rate Healthy
Maintaining a healthy sleeping heart rate doesn’t just happen—it requires intentional effort. Here are actionable tips to support your heart during rest:
-
Stay Physically Active:
Regular cardiovascular exercise strengthens your heart, helping it pump blood more efficiently. Aim for at least 150 minutes of moderate aerobic activity per week. Walking, swimming, or cycling can have lasting benefits on your heart’s health and sleeping heart rate. -
Practice Stress Management:
Chronic stress can elevate your heart rate even while you’re asleep. Techniques like yoga, meditation, or deep breathing can help lower stress levels. -
Eat Heart-Healthy Foods:
A balanced diet rich in fruits, vegetables, lean proteins, and whole grains can improve cardiovascular health. Reducing sodium intake and avoiding late-night caffeine or alcohol can help regulate your sleeping heart rate. -
Follow a Consistent Sleep Schedule:
Going to bed and waking up on a specific schedule allows the body to develop a stable circadian rhythm, which supports consistent heart rate patterns during sleep. -
Stay Hydrated:
Proper hydration is essential for cardiovascular function. Dehydration forces the heart to work harder, elevating the sleeping heart rates. -
Create a Relaxing Bedtime Routine:
Wind down before bed with calming activities such as reading, stretching, or listening to soft music. Avoid screens, as blue light can disrupt your body’s natural sleep hormones.
By incorporating these habits into your daily life, you can create an environment where your heart thrives, even during sleep.
Signs of an Abnormal Sleeping Heart Rate
While variations in sleeping heart rate are normal, specific patterns might indicate an issue:
- Bradycardia: If your heart rate falls below 40 bpm and you experience dizziness or fatigue, consult a healthcare provider.
- Tachycardia: A heart rate consistently over 100 bpm during sleep could indicate stress, an underlying condition, or lifestyle factors.
- Irregular Heartbeats: Your doctor should be consulted about frequent spikes or dips in your sleeping heart rate.
Consider these signs and seek professional advice if your heart rate feels abnormal or affects your sleep quality.
The Importance of Regular Monitoring
Keeping track of your sleeping heart rate can provide valuable insights into your overall health. Wearable devices, like fitness trackers or smartwatches, can help monitor your heart rate during sleep. Many devices offer detailed reports that highlight trends and identify irregularities.
If you notice patterns of concern, such as consistently high or low heart rates, take these findings to your healthcare provider. Early detection of potential issues can make all the difference.
Why a Healthy Sleeping Heart Rate Matters
A healthy sleeping heart rate isn’t just a number—it reflects how well your cardiovascular system functions. Slow, steady heartbeats during sleep signal that your heart is working efficiently and recovering correctly.
Poor sleep quality or abnormal heart rates can lead to severe conditions over time, such as hypertension, heart disease, or arrhythmias. Maintaining a healthy heart rate while sleeping is essential for long-term wellness.
Final Thoughts
The chart for average sleeping heart rates by age shows how your heart functions during rest. You can protect your cardiovascular health by understanding the factors that influence these rates and improving your sleep environment.
When combined with a healthy lifestyle, regular monitoring, and a little mindfulness, you can ensure that your heart gets the care it deserves—even when you’re fast asleep.