Understanding the connection between sleep, heart rate, and cardiovascular wellness — expert insights from Cardiac Care Associates, Northern Virginia.
Every night, your body goes into recovery mode, and so does your heart. But have you ever wondered if your sleeping heart rate is within a healthy range? For many women, tracking night-time heart rate through fitness devices or sleep trackers brings up an important question: Is my sleeping heart rate normal?
This guide is designed to help women of all ages make sense of their sleeping heart rate, recognize what’s healthy, and learn when it might be time to seek professional advice.
Sleeping heart rate refers to the number of times your heart beats per minute while you’re asleep. This is typically the lowest heart rate your body reaches in 24 hours because your heart doesn’t need to work as hard when you’re at complete rest.
While normal heart rate ranges during the day are generally between 60–100 bpm, your sleeping heart rate is often lower due to the body’s natural relaxation processes.
Monitoring your sleeping heart rate can provide valuable information about:
While everyone’s body is unique, many women share similar heart rate patterns as they age, especially during sleep, when the body is at its most restful state.
In younger women, particularly those between the ages of 18 to 25, a typical sleeping heart rate often falls between 55 to 70 beats per minute (bpm). As women move into their late twenties and thirties (26–35), the average resting range may slightly increase to around 57 to 72 bpm, especially depending on stress levels, hormonal changes, and activity levels.
By the time women reach their mid-thirties to mid-forties (36–45), it's not uncommon for sleeping heart rates to shift to approximately 58 to 74 bpm. In the 46 to 55 age range, many women will see a sleeping heart rate between 60 to 76 bpm, influenced by menopause, lifestyle habits, and evolving fitness levels.
As women enter their late fifties and into their sixties (56–65), average sleeping heart rates may range from 61 to 78 bpm. For those aged 65 and older, a sleeping heart rate of 62 to 80 bpm is often typical, though it’s still important to consider individual factors like overall health, medications, and sleep quality.
Remember, these ranges are general guidelines. If your sleeping heart rate consistently falls outside these averages, particularly if it’s above 90 bpm or below 40 bpm, it may be time to speak with a cardiologist.
Sleep is not just about feeling rested — it plays a critical role in cardiovascular health. Here’s how poor sleep can negatively impact your heart:
Conversely, good-quality sleep allows your heart rate and blood pressure to drop, giving your cardiovascular system time to recover.
Several factors can influence your sleeping heart rate:
If your sleeping heart rate seems higher than average, don’t panic — there are effective strategies to support a healthier heart rate while you sleep.
1. Establish a Consistent Sleep Schedule
Go to bed and wake up at the same time each day, even on weekends. Consistency reinforces your body’s natural circadian rhythm.
2. Create a Relaxing Bedtime Routine
Incorporate calming activities like gentle stretching, reading, meditation, or warm baths before bed to reduce stress and signal your body it’s time to wind down.
3. Optimize Your Sleep Environment
4. Eat and Hydrate Wisely
5. Exercise Regularly — But Not Too Close to Bedtime
Engage in aerobic activities like walking, swimming, or cycling. However, avoid intense workouts within two hours of bedtime, as this may temporarily elevate your heart rate.
6. Manage Stress and Anxiety
Practice mindfulness, journaling, deep breathing exercises, or progressive muscle relaxation to lower stress levels that may contribute to elevated heart rate at night.
While occasional fluctuations in your sleeping heart rate are normal, certain patterns may require medical attention:
At Cardiac Care Associates, we recognize that your heart health is influenced by more than just daytime activity. Sleep health plays a vital role in cardiovascular wellness. Our compassionate team serves women across Fairfax, Reston, Leesburg, Landsdowne, and Fair Oaks, offering personalized care and expert assessments to help you achieve optimal heart health.
Concerned about your sleeping heart rate or cardiovascular health? Schedule a consultation with one of our experienced cardiologists at Cardiac Care Associates for a thorough evaluation and guidance on the best steps for your well-being.
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Your heart deserves the best care. Let’s take this step toward better health together.
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