Your heart doesn’t rest when you sleep—but it does slow down. Monitoring your sleeping heart rate by age is one of the most effective ways to track heart and overall health.

Whether you’re curious about your own heart rate at night or wondering what should my resting heart rate be, this guide breaks down everything you need to know—by age group and health context.

Key Takeaways

  • A normal sleeping heart rate by age ranges from 40 to 70 bpm in adults and is higher in children.
  • Your resting heart rate is a strong indicator of heart health—aim for 60–100 bpm when awake.
  • During exercise, target 64–93% of your max heart rate depending on intensity.
  • A 103 pulse rate might be normal or a sign of stress—context is key.
  • Wearables and lifestyle changes can help track and optimize your heart rate patterns.

Understanding Heart Rate

Resting vs. Sleeping vs. Exercising

Before diving into sleeping heart rate by age, it’s important to distinguish between different types of heart rates:

  • Resting Heart Rate (RHR): Measured when you’re awake and calm—typically after waking up or while sitting quietly.

  • Sleeping Heart Rate: Naturally slower than resting heart rate, as your body conserves energy and repairs itself during sleep.

  • Exercise Heart Rate: Increases based on workout intensity. Monitoring this helps measure cardiovascular fitness and exercise safety.

Did You Know? The average pulse rate during sleep can dip as low as 40 bpm in healthy adults and well-trained athletes.

Average Sleeping Heart Rate by Age

Your heart rate during sleep varies with age, health, and physical fitness. Here’s a breakdown of average sleeping heart rates by age group:

Age Group Average Sleeping Heart Rate (bpm)
Newborns (0–1 mo) 100–160
Infants (1–12 mo) 90–150
Toddlers (1–3 yrs) 80–130
Preschoolers (3–5 yrs) 70–120
Children (6–12 yrs) 60–100
Teens (13–18 yrs) 50–90
Adults (18–60 yrs) 40–70
Older people (60+ yrs) 40–70

What Should My Resting Heart Rate Be?

For most healthy adults, a normal resting heart rate is between 60 and 100 bpm. However, elite athletes may have resting rates as low as 40 bpm without any health concern.

Tip: A consistently low RHR usually indicates better cardiovascular efficiency. Higher RHR could suggest stress, dehydration, anemia, or an overactive thyroid.

What Is Heart Rate Normal?

The phrase “what is heart rate normal” often refers to typical ranges in different contexts:

Activity Level Normal Heart Rate Range (bpm)
At rest (adults) 60–100
During sleep (adults) 40–70
Light exercise 90–120
Moderate exercise 120–150
Intense exercise 150–190

How Heart Rate Changes During Sleep

Sleep occurs in cycles, and heart rate fluctuates throughout:

  • Stage 1 (light sleep): Slight slowing of heart rate

  • Stage 2: Further slowing

  • Stage 3 (deep sleep): Lowest heart rate

  • REM Sleep: Heart rate may rise closer to daytime resting levels due to increased brain activity

Irregular or unusually high sleeping heart rates during REM may be linked to poor sleep quality, nightmares, or undiagnosed sleep disorders.

What Can Affect Sleeping Heart Rate?

Several factors can raise or lower your heart rate during sleep:

Causes of Elevated Sleeping Heart Rate:

  • Stress and anxiety
  • Sleep disorders (e.g., sleep apnea)
  • Caffeine or alcohol before bed
  • Fever or infection
  • Certain medications
  • Pregnancy

Causes of Low Sleeping Heart Rate:

  • Athletic conditioning
  • Certain medications (e.g., beta blockers)
  • Hypothyroidism
  • Heart block or bradycardia

What Should My Heart Rate Be While Exercising?

Your target heart rate during exercise depends on age and fitness level. Use this formula to estimate your maximum heart rate:

220 – your age = Max HR

Age Target HR (Moderate Exercise: 64–76%) Target HR (Vigorous Exercise: 77–93%)
20 128–152 bpm 154–186 bpm
30 123–146 bpm 147–176 bpm
40 115–138 bpm 139–167 bpm
50 109–129 bpm 130–159 bpm
60 102–124 bpm 125–153 bpm

Is a 103 Pulse Rate Dangerous?

A pulse rate of 103 bpm isn’t inherently dangerous—but its significance depends on context.

  • If resting or sleeping: It’s considered high and may signal stress, dehydration, or illness.
  • If exercising lightly: It may be normal.
  • If persistent: Talk to your healthcare provider, especially if accompanied by symptoms like dizziness, shortness of breath, or fatigue.

How to Measure Your Sleeping Heart Rate

You can track your heart rate while sleeping using:

  • Wearables: Smartwatches (e.g., Fitbit, Apple Watch) and rings (e.g., Oura, Belle Ring) measure heart rate and heart rate variability.
  • Manual checking: Harder during sleep, but you can check resting heart rate first thing in the morning.
  • Sleep studies: Ordered by a doctor if sleep apnea or other issues are suspected.

Tips for Managing and Lowering Sleeping Heart Rate

Want to maintain a healthy heart rate at night? Start with these strategies:

  • Stick to a consistent sleep schedule
  • Limit screen time before bed
  • Practice relaxation techniques (meditation, deep breathing)
  • Avoid caffeine/alcohol in the evening
  • Exercise regularly
  • Eat heart-healthy foods (e.g., omega-3s, leafy greens)

When to Talk to Your Doctor

Consult a healthcare professional if:

  • Your resting or sleeping heart rate is consistently below 50 or above 100 bpm
  • You experience symptoms like chest pain, dizziness, fatigue, or shortness of breath
  • Your heart rate doesn’t drop during sleep
  • You have existing heart conditions or are at risk for cardiovascular disease