You can frequently feel your pulse changing throughout the day even if you don’t use a smartwatch or fitness band to monitor your heart rate. Your resting heart rate is the amount of beats per minute that you experience while simply sitting still during the waking hours. Heart rates at rest typically range between 60 and 100 beats per minute in adults.
Your heart rate increases as soon as you get up and start moving. Additionally, activity increases it even more. Even strong feelings like fear, rage, or surprise can make your heart rate increase. What occurs, though, when you lay down to sleep? Depending on whether you are in light, deep, or rapid eye movement (REM) sleep, the response varies.
When you sleep, how does your heart rate change?
The heart rate progressively decreases to its resting level when you enter light sleep in around five minutes after you start to nod asleep. Your body starts to lose heat, and your muscles start to relax. People normally snooze for around half of the night. Your blood pressure drops and your heart rate slows to roughly 20% to 30% below your resting heart rate during the subsequent stage of sleep, known as deep sleep.
Can you change your resting heart rate?
You can lower your resting heart rate by frequently running or engaging in other moderate to strenuous physical activity. That’s because physical activity makes the heart muscle stronger, enabling it to pump more blood with each beating. As a result, the heart doesn’t need to beat as frequently as it would in a less fit person since more oxygen is given to the muscles.
Unless a person is using a heart-slowing medication, such as beta blockers or calcium channel blockers, their resting heart rate stays relatively constant as they age.
Try taking your pulse when you wake up a few times a week over the course of several weeks to calculate your resting heart rate. Lightly press the opposite wrist, right below the thick pad of your thumb, with your index and middle fingers. Or lightly squeeze the side of your neck, next to your jaw. Over a 30-second interval, tally the number of heartbeats. To convert that to beats per minute, multiply it by two. (Measuring for only fifteen seconds and dividing by four is likewise fairly accurate.)
It is advisable to consult your doctor if your resting heart rate is too low (less than 50 beats per minute) or too high (100 or above).