Average Sleeping Heart Rates By Age

Your heart rate can tell you a lot about your cardiovascular health, and understanding the factors that influence it can help you make informed decisions. In this blog, we cover average heart rates by age, the effects of sleep on heart rate, gender differences, and practical tips for keeping your heart rate in a healthy range.

Let’s dive in!

What Is The Normal Resting Heart Rate By Age?

The normal resting heart rate can vary based on age and individual fitness levels. Here are the general ranges for different age groups:

GROUP	HEART RATE (beats per minute, bpm)
Newborns (0-1 month)	70-190
Infants (1-11 months)	80-160
Toddlers (1-2 years)	80-130
Preschoolers (3-4 years)	80-120
Children (5-6 years)	75-115
Children (7-9 years)	70-110
Children (10 years and older) and Adolescents (10-19 years)	60-100
Adults (20 years and older)	60-100
Well-trained athletes	40-60

 These ranges are general guidelines and resting heart rates can vary from one person to another.

Next, let’s look at whether or not your heart rate changes when you go to bed.

Does Heart Rate Change When Sleeping?

Yes, heart rate typically changes when sleeping. During sleep, your body’s demand for oxygen decreases, and the autonomic nervous system, which controls involuntary bodily functions, adjusts your heart rate accordingly. Here’s why this happens:

1. Relaxation of the Body: During sleep, especially in the deep stages of non-REM (Rapid Eye Movement) sleep, your body is in a state of relaxation. Your heart rate slows down as the parasympathetic nervous system (which promotes rest and digestion) becomes more active.

2. REM Sleep: During REM sleep, where dreaming occurs, your heart rate can vary and sometimes increase due to the heightened brain activity and your body’s response to dream content.

3. Hormonal Changes: Melatonin, a hormone produced during sleep, can also contribute to the lowering of heart rate as it signals the body that it’s time to rest.

On average, your heart rate during sleep can drop by 20-30% compared to the resting heart rate while awake. There is often a difference between the normal heart rate for women and men. Generally, women tend to have a slightly higher resting heart rate than men. Here’s why this difference occurs:

1. Heart Size: Women typically have smaller hearts than men, which means their hearts need to beat a bit faster to pump the same amount of blood.

2. Hormonal Differences: Hormones, particularly estrogen, can influence heart rate.

3. Fitness Levels and Body Composition: While individual fitness levels and body composition play a significant role, on average, these factors contribute to the observed differences in heart rates between genders.

Average Resting Heart Rate Differences:

• Women: Typically range from 60-100 bpm, but the average is often closer to 70-90 bpm.
• Men: Typically range from 60-100 bpm, but the average is often closer to 60-80 bpm. 

In the next section, we look at tips on how to maintain a healthy heart rate, including when you’re preparing to fall asleep.

Tips To Maintain A Healthy Rate

Maintaining a healthy heart rate is crucial for overall cardiovascular health. Here are useful tips to help keep your heart rate within a healthy range:

Regular Physical Activity

• Cardiovascular Exercise: Engage in regular cardiovascular exercises such as walking, running, cycling, or swimming. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week.
• Strength Training: Incorporate strength training exercises at least two days a week. Building muscle can help improve your resting metabolic rate and overall heart health.
• Flexibility and Balance Exercises: Activities such as yoga and Pilates can enhance flexibility, balance, and relaxation, indirectly benefiting heart rate by reducing stress. 

Healthy Diet

• Balanced Nutrition: Eat a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. This supports overall heart health.
• Reduce Sodium Intake: High sodium levels can increase blood pressure and heart rate. Aim to consume less than 2,300 milligrams of sodium per day.
• Limit Sugary and Processed Foods: These can lead to weight gain and increased heart rate. Opt for natural, whole foods.
• Hydration: Stay well-hydrated. Dehydration can cause your heart to work harder, increasing your heart rate. Aim to drink at least 8 glasses of water a day. Proper hydration helps maintain a stable heart rate by supporting overall bodily functions. 

Stress Management

• Mindfulness and Meditation: Practice mindfulness or meditation to reduce stress and anxiety, which can elevate heart rate.
• Breathing Exercises: Engage in deep breathing exercises, such as diaphragmatic breathing, to promote relaxation and lower heart rate.
• Hobbies and Leisure Activities: Participate in activities that you enjoy to distract from stress and promote mental well-being. 

Sleep Hygiene

• Consistent Sleep Schedule: Maintain a regular sleep schedule by going to bed and waking up at the same time each day, even on weekends.
• Consider Relaxing Sleep Aids: Use a weighted blanket like our Cotton Napper, to improve sleep quality. The gentle pressure from our Napper can reduce anxiety and promote relaxation, helping to lower your heart rate. This can be especially helpful if you tend to experience nyctophobia, fear of the dark.
• Create a Relaxing Bedtime Routine: Develop a pre-sleep routine that includes activities such as reading, taking a warm bath, or practicing gentle yoga to signal to your body that it’s time to wind down.
• Comfortable Sleep Environment: Ensure your sleep environment is dark, cool, and quiet. Consider using earplugs, eye masks, a white noise machine, or blackout curtains to enhance sleep quality. 

Avoid Stimulants

• Limit Caffeine Intake: Reduce consumption of caffeine-containing beverages like coffee, tea, and energy drinks, especially in the afternoon and evening.
• Avoid Nicotine: Refrain from smoking or using nicotine products, as nicotine can increase heart rate and blood pressure.
• Moderate Alcohol Consumption: Drink alcohol in moderation, as excessive consumption can lead to increased heart rate and other cardiovascular issues. 

Regular Health Check-ups

• Monitor Blood Pressure and Cholesterol Levels: Regularly check your blood pressure and cholesterol levels, and follow your healthcare provider's advice to keep them within a healthy range.
• Routine Physical Exams: Schedule regular check-ups with your healthcare provider to monitor your heart health and address any concerns early on. 

Weight Management

• Maintain a Healthy Weight: Achieve and maintain a healthy weight through a combination of diet and exercise. Excess weight can put additional strain on your heart and increase heart rate.
• Body Mass Index (BMI): Keep your BMI within the healthy range (18.5-24.9) to reduce the risk of cardiovascular diseases. 

Limit Screen Time

• Reduce Exposure to Blue Light: Limit screen time before bed to avoid blue light exposure, which can interfere with sleep patterns and subsequently affect heart rate.
• Take Regular Breaks: If you spend long hours in front of screens, take regular breaks to move around and relax your eyes and mind.

In the next section, we consider several factors that could be behind an abnormal heart rate, whether too fast, too slow, or irregular.

What Could Cause Abnormal Heart Rate?

An abnormal heart rate, whether it is too fast (tachycardia), too slow (bradycardia), or irregular (arrhythmia), can be caused by various factors, including:

Heart-related conditions:

• Arrhythmias: Irregular heartbeats caused by issues with the electrical impulses that regulate the heartbeat. Types include atrial fibrillation, atrial flutter, and ventricular tachycardia.
• Heart disease: Conditions such as coronary artery disease can damage the heart’s electrical system, leading to abnormal heart rates.
• Heart attack: A blockage of blood flow to the heart can damage heart muscle, disrupting normal electrical pathways and causing abnormal heart rhythms 

Imbalances in electrolytes:

• Potassium: Both low and high levels of potassium (hypokalemia and hyperkalemia) can affect the heart’s electrical signals.
• Calcium: Calcium is critical for the electrical system of the heart, and abnormal levels can lead to arrhythmias. 

Other medical conditions:

• High blood pressure: Over time, high blood pressure can lead to changes in the heart's structure and function, causing abnormal heart rates.
• Congenital heart defects: Structural heart problems present from birth can interfere with the heart's electrical system.
• Thyroid problems: Both hyperthyroidism (overactive thyroid) and hypothyroidism (underactive thyroid) can affect heart rate. Hyperthyroidism can cause tachycardia, while hypothyroidism can lead to bradycardia.
• Fever: Increased body temperature can speed up the heart rate. 

Lifestyle factors:

• Stress and anxiety: Emotional stress can activate the body's fight-or-flight response, increasing heart rate and potentially leading to tachycardia.
• Excessive caffeine or alcohol consumption: Stimulants like caffeine can increase heart rate, while alcohol can disrupt the heart's electrical signals.
• Smoking: Nicotine is a stimulant that can raise heart rate and blood pressure, leading to potential arrhythmias.
• Poor diet: Diets high in fat, salt, and sugar can lead to heart disease, which can cause abnormal heart rates.
• Lack of physical activity: Sedentary lifestyles can contribute to conditions like obesity and heart disease, which can lead to abnormal heart rates. 

External factors:

• Certain medications: Drugs such as beta-blockers, calcium channel blockers, and antiarrhythmic medications can influence heart rate. Some over-the-counter medications, like cold and allergy medications containing pseudoephedrine, can also raise heart rate.
• Dehydration: Low fluid levels can affect the balance of electrolytes, leading to abnormal heart rhythms. 

Next, let’s look at some tell-tale signs indicating that it’s time to speak to a doctor about your heart rate concerns.

When To See A Doctor

You should see a doctor about your heart rate concerns if you experience any of the following:

1. Consistently Abnormal Heart Rate: If your heart rate is consistently too high (over 100 beats per minute at rest) or too low (under 60 beats per minute at rest), and especially if these are not normal for you.

2. Palpitations: Feeling like your heart is skipping beats, fluttering, or beating too hard or fast.

3. Dizziness or Lightheadedness: These symptoms can indicate that your heart isn't pumping blood effectively.

4. Shortness of Breath: Difficulty breathing, especially if it comes on suddenly or occurs with minimal exertion.

5. Chest Pain or Discomfort: Any type of chest pain, pressure, or discomfort should be evaluated immediately, as it can be a sign of a serious condition like a heart attack

6. Fainting or Near Fainting: Sudden loss of consciousness or feeling like you might pass out can be a sign of an underlying heart issue.

7. Fatigue: Unexplained, persistent fatigue can be a symptom of heart problems.

8. Swelling: Swelling in your legs, ankles, or feet can indicate heart failure.

9. Existing Heart Conditions: If you have a known heart condition, like atrial fibrillation or heart disease, and you notice changes in your heart rate or new symptoms.

10. Thyroid Conditions: If you have hyperthyroidism or hypothyroidism and notice heart rate changes, as these conditions can affect heart function.

11. High Blood Pressure: Persistent high blood pressure can lead to heart issues that manifest as abnormal heart rates.

12. New Medications: If you start a new medication and notice changes in your heart rate, especially if you’re on medications that affect heart rhythm.

13. Lifestyle Changes: Significant lifestyle changes like starting a new exercise regimen, losing a lot of weight, or changes in diet that affect your heart rate.

General Guidelines:

• Family History: If you have a family history of heart disease, arrhythmias, or sudden cardiac death, you should have your heart rate and overall heart health monitored regularly.
• Underlying Health Conditions: If you have conditions such as diabetes, high blood pressure, or thyroid disorders, regular monitoring of your heart rate is important.
• Regular Check-ups: Even in the absence of symptoms, regular check-ups with your healthcare provider can help detect potential heart rate issues early. 

Emergency Situations

• Severe Symptoms: If you experience severe chest pain, difficulty breathing, sudden onset of extreme dizziness, or fainting, seek emergency medical attention immediately.
• Signs of a Heart Attack: Symptoms such as crushing chest pain, pain radiating to the arm, neck, or jaw, sweating, and nausea can indicate a heart attack and require urgent care. 

Conclusion

Monitoring your heart rate and understanding the factors that influence it are vital steps towards maintaining good cardiovascular health. By following the tips we discussed for managing heart rate and knowing when to seek medical advice, you can ensure that your heart remains in optimal condition.