Does Your Heart Race While You Sleep? Here's What You Should Know

Have you ever woken up in the middle of the night with your heart racing? It can be a scary experience. Your heart rate, or the number of times your heart beats per minute, can change for many reasons. Physical activity, excitement or stress can all make your heart beat faster. But what about when you're sleeping?

What is a normal and elevated heart rate during sleep?

Your heart rate usually slows down when you sleep because your body is resting. For most people, an average resting heart rate ranges from 60 to 100 beats per minute. It can drop even lower during deep sleep, sometimes to around 40 beats per minute, especially in well-trained athletes.

However, an elevated heart rate during sleep means your heart beats faster than usual. This might happen occasionally and is only sometimes a cause for concern. But if it happens often, it could indicate something is wrong.

What causes you to wake up with a rapid heartbeat?

Waking up with a racing heartbeat can be alarming, but understanding the potential causes is an essential step toward protecting your heart health. Whether it stems from lifestyle choices, emotional stress or underlying medical conditions, identifying the trigger can help you take control and make positive changes. Here’s a closer look at some of the common reasons behind this experience.

What health conditions are linked to an elevated sleeping heart rate?

1. Heart disease and arrhythmia: Sometimes, a high heart rate during sleep can be a sign of heart disease or arrhythmia. Arrhythmia is when your heart beats irregularly, either too fast or too slow. Heart disease can cause your heart to work harder than normal, increasing your heart rate. These conditions can be serious and might need medical treatment.
2. High blood pressure: High blood pressure, or hypertension, is another condition that can cause an increased heart rate. When your blood pressure is high, your heart has to pump harder to move blood through your body. This extra effort can cause your heart rate to increase, even when you’re sleeping.
3. Other health conditions, such as thyroid issues, anemia and sleep disorders, can increase your heart rate. Thyroid problems, such as hyperthyroidism, can make your heart beat faster. Anemia, a condition where you don’t have enough healthy red blood cells to carry oxygen, can also cause your heart to work harder and beat faster. Other sleep disorders, like restless legs syndrome or insomnia, can also affect your heart rate.

Tools for monitoring heart rate

Monitoring your heart rate can help you understand what's normal and identify any unusual changes. Wearable devices like fitness trackers and smartwatches can monitor your heart rate continuously, even while you sleep. These devices can give you a good idea of your average heart rate and help you spot any spikes. For more accurate measurements, healthcare providers can use professional equipment, such as a Holter monitor, which records your heart rate over 24 to 48 hours.

Which heart rate during sleep is considered unsafe?

Knowing your heart rate numbers is important. While a slight increase in heart rate during sleep isn’t usually a problem, consistently high rates could be concerning. Generally, if your sleeping heart rate is above 100 beats per minute, talking to a doctor is a good idea. They can help determine if there’s an underlying issue needs attention.

How to manage and reduce an elevated heart rate during sleep?

You can make several lifestyle changes to help manage and reduce your heart rate. A few are:

1. Diet: Eat a balanced diet with plenty of fruits, vegetables, whole grains and lean proteins. Avoid heavy meals, caffeine and alcohol close to bedtime.
2. Exercise: Regular physical activity strengthens your heart and improves overall health. Aim for at least 30 minutes of moderate exercise most days of the week.
3. Sleep Hygiene: Maintain a regular sleep schedule, create a relaxing bedtime routine and ensure your sleep environment is comfortable.

If you notice your heart rate is consistently high during sleep or you experience other symptoms like chest pain, shortness of breath or dizziness, it’s important to see a healthcare provider. They can perform tests to determine if there’s an underlying cause and recommend treatment.

What are increased heart rate treatment options?

Depending on the cause of your increased heart rate, your doctor might suggest various treatments:

1. Medication: Drugs like beta-blockers can help slow down your heart rate.
2. Therapy: Techniques like cognitive-behavioral therapy (CBT) can help manage stress and anxiety.
3. Lifestyle changes: Adopting healthier habits like regular exercise and a balanced diet can improve heart health and lower your heart rate.

Understanding why your heart rate might increase during sleep is the first step toward maintaining good heart health. Factors such as sleep apnea, stress, diet and underlying health conditions can all contribute to a rapid heartbeat. Monitoring your heart rate, making lifestyle adjustments and consulting with your doctor, when necessary, can help you manage and reduce elevated heart rates.