What is a normal sleeping heart rate by age? How to check yours

When people talk about sleep, they usually focus on hours in bed or whether they feel refreshed in the morning. But your sleeping heart rate can also tell you something useful. It shifts through the night, sometimes in ways you wouldn’t expect, and those changes say a lot about how your body rests.

Of course, everyone’s numbers are a bit different. Still, there are broad patterns by age group that show what’s typical. And once you know where you fall, it’s easier to spot what feels normal for you and what might be worth paying closer attention to.

1. What happens to your heart rate during sleep

The body slows down once you fall asleep. The autonomic nervous system does its job in the background, pulling things into rest mode. That includes your heart rate, which drops as the night goes on.

• In light sleep, it only dips a little.

• During deep sleep, it tends to drop further, giving your system a real chance to reset.

• Then, in REM sleep, it jumps around more, almost like you’re awake again.

It’s a bit of a rhythm: down, down, then up. Most of the time, that back-and-forth is a good sign your heart health is on track.

2. Normal sleeping heart rate ranges by age

So what’s considered typical? Here’s a broad guide to heart rate by age while sleeping:

• Newborns: 100–160 beats per minute

• Infants: 90–140 bpm

• Children: 70–120 bpm

• Teens: 60–100 bpm

• Adults: 50–90 bpm

For most healthy adults, the normal sleeping heart rate falls between 50 and 70 bpm. That’s usually lower than the normal resting heart rate you’d see when you’re awake. But of course, activity levels, stress, or health conditions can all affect sleeping heart rate.

3. Why heart rate shifts with age

Kids’ hearts beat faster. That’s just how it is: their bodies are busy growing, and it shows up in their numbers. Adults, on the other hand, often have lower rates, especially if they’ve built up good physical fitness through regular exercise.

As we get older, though, things change again. Factors like blood pressure, cardiovascular health, and just the wear of time shape how the heart muscle performs. Some people see their average sleeping heart rate climb a bit. Others stay low. There isn’t one fixed path, and that’s part of what makes tracking personal patterns so interesting.

4. What’s considered a healthy sleeping heart rate

For adults, the normal range is usually between 50 and 90 bpm at night. Some athletes dip below that, thanks to more efficient circulation. Others land at the higher end.

Researchers have even looked at sleep extension (basically, giving yourself more hours in bed) to see how it changes recovery. Results aren’t identical for everyone, but the general idea is that consistent sleep supports balance, and a steadier sleeping heart rate tends to follow.

5. How lifestyle factors affect your sleeping heart rate

This part probably won’t surprise you. Daily choices show up in your numbers.

• Do you do a lot of vigorous exercise? Your heart rate might run high right after, but drop lower over time.

• Constant stress? That often keeps heartbeats elevated.

• Disrupted routines, or conditions like sleep apnea, can also play a role.

• Even diet matters. Think heart-healthy foods versus stimulants before bed.

Sometimes it feels like too many things to control at once. But the key isn’t perfection. It’s noticing the small changes that stick.

6. How to check your sleeping heart rate

There are a few options, and some are easier than others.

The simplest one is to check your resting heart rate in the morning, right after waking. That won’t capture everything, but it gives a rough sense.

The detailed one is to use a tracker or wearable that logs your heart rate overnight. That way, you see how it rises and falls through sleep stages. Some people even jot notes about stress, meals, or workouts alongside the numbers. It doesn’t take long, but it makes the patterns clearer.

7. Practical ways to keep things steady

Here are some habits to help you out:

• A consistent bedtime routine really does help.

• Try deep breathing exercises if you need to calm down before bed.

• Stick with good sleep hygiene basics: dark room, cool air, no screens right before.

• And yes, regular exercise, but not too close to bedtime.

These won’t guarantee a certain normal heart rate range, but they set you up for better balance overall.

8. When to seek expert advice

Occasional changes are normal. But if you notice persistent shifts, like very high or very low numbers, ongoing daytime sleepiness, or chest pain, it may be time to check in with a professional. Only a doctor can diagnose or explain whether numbers connect to cardiovascular disease (heart disease), high blood pressure, or other conditions. Think of tracking as awareness, not a tool for self-diagnosis. It gives you patterns to discuss, not final answers.

Why your sleeping heart rate matters

Your normal sleeping heart is more than just a number on a chart. It reflects how your body handles rest, stress, and recovery. Knowing your heart rate by age and how it shifts through the night gives you context. And with that context, you can make small adjustments to support both sleep quality and heart health. A steady rhythm, a little more awareness, and maybe a better night here and there are already a win.