Heart Rate Variability During Sleep
Sleep follows different patterns, and during these patterns, the changes body goes through are also different. Two stages of sleep are normally considered when talking about rest. One is non-rapid eye movement (non-REM) sleep, and the other is rapid eye movement (REM) sleep. The breathing process changes during sleep, heart rate and blood pressure also change. And the variation in the heart depends upon different factors, including mental and physical health.
Usually, in a normal person, the rate of heart decrease during the non-REM phase of sleep. On the other hand, heart rate comes to normal during the REM sleep phase. The REM phase is more likely a state of the sympathetic nervous system. During this state of the autonomous nervous system, the body prepares itself for the fight and flight response against any danger, anger, or perceived threat.
The REM phase of sleep might get active due to scary dreams. Upon receiving signals of perceived threat, the brain prepares the body for the fight and flight response, and ultimately the sympathetic nervous system gets activated. Generally, sleep is when the human body relaxes, and most of the body functions slow down, resulting in a reduced heart rate.
Normal Heart Rate
Heart rate during sleep may vary from individual to individual. Some people have a very low rate of heart when they are awake. So, when they sleep, the heart rate can even reduce to below 60 beats per minute. And those who have a normal heart rate when they are awake, their heart rate is 60-100 beats per minute. But during deep sleep, the heart rate may fall to around 60.
Normal resting heart rate in healthy people ranges from 60-100 beats per minute. And it depends upon several factors such as:
1. Age
Age is a big determinant of heart rate. During childhood, the heart rate remains higher until age 10 because of higher physical activity and growth rate. The heart rate range is 70-130 beats per minute during childhood. After this age, the heart rate usually stays between 60-100 beats per minute. Then, the heart rate generally stays within the same range as adulthood if no medical condition prevails in the older age.
2. Medical Conditions
Medical conditions such as metabolic disorders, non-communicable diseases, cardiovascular diseases, diabetes, etc., have a huge impact on heart rate. With the disruption in normal body functioning, the normal rate of the heart also gets disturbed.
3. Medications
The use of drugs has different effects on metabolism. By changing the metabolism, drugs make the body react differently in response to the usage of drugs. Most drugs send electrical signals to the heart resulting in a higher heart rate.
4. Diet
Diet acts as a bridge when a human feels like falling into the sea of diseases. A healthy and therapeutic diet is a preventive measure for many diseases like diabetes and cardiovascular. However, diet doesn’t directly cure the disease, but it does help cure the disease. When one eats too much, his heart forces him to work harder to fulfill the blood requirement of the gastrointestinal tract for digestion. As a result, the heart rate also goes up, which can be harmful to heart patients.
5. Fitness Level
Fitness decides the rate of the heart. In people whose physical activity level is higher, the heart rate is also higher. The more the person works, the more is his fitness level. And the more is the workload of his heart to fulfill the blood requirement of lings and muscles.
Optimal Heart Rate
Optimal heart rate implies heart rate at resting stage. The heart rate range is 60-100 beats per minute when the human body relaxes. In this range, the functions of the body that perform well while resting don’t get compromised at all. In the case of trained athletes, the heart rate doesn’t rise to a surprising level. It stays within the normal range because of the body’s adaptation to high physical activity.
What can Heart Rate Indicate About Overall Health?
Heart rate is an indication of overall health as the strength of the heart is directly linked with physical activity. And it’s quite obvious that a healthy person can stay more physically active than a person who has any medical issues. The normal heart rate range is 60-100 beats per minute in normal persons. But with any medical condition like cardiovascular diseases, diabetes, or any other, the heart rate might rise to around 140 beats per minute.
What can You do to Improve/Optimize Heart Rate?
Multiple physical activities can help one improve his heart rate. The more physical activity the human body performs, the more the heart beats. The blood requirement of the body increases as a consequence of physical activity increases the blood pressure of the body, ultimately resulting in an increased heart rate. Cycling, playing ground games, getting into sports, working out, running, etc., are the forms of physical activity.
Managing a healthy mental state by eradicating stressful triggers, having a good sleep, avoiding caffeine and nicotine, managing a healthy body weight, adopting healthy eating habits, staying hydrated, and opting for an overall good lifestyle are the game-changers.
Takeaway!
Sleep is the best time to let the human heart pump well without any workload or stress. A good sleep determines a good heart level. That’s why, while sleeping, the heart rate of a normal person stays between 60-100 beats per minute.
If a person doesn’t get good sleep for a prolonged period, the variations in his heart rate also fluctuate the normal pattern resulting in sudden heart rate shifts; a higher heart rate follows a lower heart rate on and off. This condition might be harmful.
So managing a good pattern of sleep and a healthy lifestyle ensuring a healthier mental state is important to keep heart rate within the optimal range. There is no doubt that a healthier body possesses a healthier mind. So, the priority to keep the mind and body healthier should not be compromised at any cost.
Interested in learning more about the science of sleep and how you can incorporate it into your training or coaching business? You can become a Certified Sleep Science Coach through The Spencer Institute.
Whether your clients want to train to improve sports and fitness performance or simply enjoy a healthier lifestyle, the most effective way to do both is to listen to your body. Of course, if you and your client have no way of understanding it, you have no way of knowing what it’s telling you. That’s why heart rate training and monitoring are so essential – they help you listen and understand your body more effectively. Learn more about becoming a Certified Heart Rate Performance Specialist.
Our programs are open to anyone with a desire to learn and help others.
That’s it for now.
Take action!
PS: Click here to see many helpful business/career resources
