Hoge hartslag tijdens slapen: De oorzaken en praktische tips

High heart rate during sleep: The causes and practical tips

Geschreven door: Ebrina van der Bijl

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Gepubliceerd op:

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Leesduur: 14 min

During sleep, your heart rate usually slows down, allowing your body to relax and recover.

But if your heart rate remains elevated while you sleep, your body is getting less rest than it needs. This can disrupt your recovery and affect your long-term health.

A high heart rate during sleep can have various causes, from certain habits to serious health problems. By understanding the cause, you can often take steps to improve it yourself.

In this article, I explain what a high heart rate during sleep means and how you can use technology to discover which heart rate pattern is a reason to take action.

Are you curious about what your heart rate tells you?

A high heart rate during sleep can indicate insufficient recovery. It can be measured with wearables and often follows recognizable patterns.

Causes include sleep apnea, heart rhythm disturbances, stress, and caffeine/alcohol. Late-night exercise and irregular sleep patterns can also disrupt heart rate regulation.

Lifestyle tips to improve your resting heart rate include: a healthy weight, side sleeping, quitting smoking, no caffeine or alcohol, and plenty of relaxation.

Table of contents
The Relationship Between Your Heart Rate and Sleep When Is Your Heart Rate Abnormal While Sleeping? 3 Patterns of a High Heart Rate During Your Sleep 1. Hammock Pattern – Ideal for Healthy Sleep 2. The Descending Slope – A Sign of Mild Stress 3. The Mountain – Your Body Doesn’t Recover Properly During Your Sleep The Difference Between Heart Rate and Heart Rate Variability The Causes of a High Heart Rate During Your Sleep Tips to Address This Problem Conclusion

The relationship between your heart rate and sleep

Sleep isn't simply "not being awake," but an active process with distinct phases: light sleep, deep sleep, and REM sleep. Each phase has its own function and characteristics.

Your heart rate and its variation (heart rate variability) are strongly dependent on the sleep phase:

  • Your heart rate usually decreases once you enter deep sleep . This is because your parasympathetic nervous system, the part of your nervous system responsible for rest and recovery, becomes active. Your heart beats more slowly and evenly, allowing your body to relax and recharge.
  • Your heart rate increases slightly during lighter sleep phases , or when you're dreaming during REM sleep. Your heart rate also fluctuates more during these sleep phases. This is completely normal, and these fluctuations are part of a natural rhythm that's important for your health and recovery. (1)

When is your heart rate during sleep not normal?

A higher heart rate during sleep isn't always cause for concern. But there are situations where it's better to be alert.

For example if:

  • Your heart rate remains consistently high - Even when you are lying still
  • Your heart rate suddenly changes significantly - for no apparent reason

This could indicate stress, insufficient recovery or even an underlying condition such as sleep apnea or heart rhythm disturbances.

Also watch out for complaints such as:

  • Waking up a lot
  • Excessive daytime fatigue
  • The feeling that your heart skips a beat or is pounding

Note : If you also frequently experience a high resting heart rate, it's wise to discuss this with a doctor. They can investigate whether there's a medical cause and advise you on the best course of action.

3 Patterns of High Heart Rate During Your Sleep

You can monitor your heart rate while you sleep with a wearable. This can be a ring, bracelet, or watch that continuously records your heart rate. The next morning, you read the results, usually via an app linked to your device.

You'll often see a graph showing how your heart rate rises and falls during sleep. This allows you to track exactly how relaxed your body is during the night.

The shape of that line provides insight into patterns that say something about your sleep quality and how well your body recovers.

There are three different patterns you can often discover:

1. Hammock pattern – Ideal for a healthy sleep

You can recognize this pattern by a gentle, steady decrease in your heart rate throughout the night. If you see a graph like this in your app in the morning, then your heart rate was ideal.

In the hammock position, your heart rate starts relatively high just before you fall asleep and then drops slowly and smoothly. This means your body is relaxing properly and the parasympathetic nervous system is dominant.

Your heart rate becomes more stable and lower, which is typical of healthy, restorative sleep. (3) (4)

2. The decreasing slope – A sign of mild stress

With this pattern, your heart rate drops slowly at first, but starts to rise again halfway through the night.

This could indicate mild stress , anxiety, or suboptimal sleep quality. Sometimes you see this pattern in people who have overworked during the day or haven't been sufficiently rested.

Sleep disturbances such as breathing problems (like sleep apnea) can also cause this. (3) (4)

3. The Mountains – Your body doesn't recover properly during sleep

You can recognize the mountain range pattern by large peaks and troughs in your heart rate during the night. It resembles a mountainous landscape in the graph, and that's unfortunately not a good sign .

This indicates an imbalance between the sympathetic (active) and parasympathetic (calming) nervous systems. We often see this pattern in people with sleep disorders such as sleep apnea or chronic stress. (5) (6)

It indicates that your body is recovering less well and that your sleep quality is poor.

The difference between heart rate and heart rate variability

These days, wearables allow you to see not only your heart rate, but often also your heart rate variability (HRV). These are two different, yet both important metrics about how your heart and body are functioning.

  • Your heart rate tells you how fast your heart beats per minute. A high resting heart rate can be a sign of stress or health problems.
  • Heart rate variability (HRV) specifically looks at the small differences in time between each heartbeat. The fact that your heart doesn't always beat at the exact same rate is actually healthy. A high HRV means your body is recovering well and is flexible. A low HRV can indicate stress or poor recovery.

By tracking both values, you get a clearer picture of your health and sleep quality.

In short : A low heart rate and high heart rate variability are signs of a healthy heart and a well-recovering body.

The Causes of a High Heart Rate During Your Sleep

Your heart rate can be higher than normal during sleep for various reasons. Sometimes this is due to a medical condition or illness, but it can also be caused by lifestyle or stress.

These are the main causes of a high heart rate during your sleep:

  1. Sleep apnea - Sleep apnea causes your breathing to frequently stop briefly during sleep. This makes it difficult for your nervous system to properly regulate your heart rate. People with sleep apnea therefore often have a higher heart rate and less variation in their heart rate, especially at night. The more severe the sleep apnea, the greater this effect. (7)
  2. Heart arrhythmias - Sometimes your heart beats too fast or irregularly. This can also happen at night and is one of the causes of a high heart rate. Heart arrhythmias can be harmless, but sometimes they are a sign of a heart problem. If you often have a high heart rate at night or feel like your heart is pounding or skipping beats, it's wise to discuss this with a doctor. (8)
  3. Stress and anxiety - If you're stressed during the day or evening, your body stays alert at night. Your heart beats faster because your body remains in "wake mode." This makes it harder to relax and sleep well . (9)
  4. Nervous system problems - Your heart rate is controlled by the autonomic nervous system, which regulates the balance between the resting (parasympathetic) and activating (sympathetic) parts of your body. Sometimes this system malfunctions, for example, due to certain illnesses, and your heart continues to beat too fast during sleep. (10)
  5. Caffeine and Alcohol - Coffee, energy drinks, or alcohol right before bed can make your heart beat faster. Caffeine keeps you awake and alert, while alcohol can disrupt your sleep and also increase your heart rate. Research shows that it's best to avoid caffeinated beverages for eight hours before bed to avoid negative effects on your sleep. (11) (12)
  6. Exercise late - If you exercise very vigorously right before bed, your body stays active. Your heart rate stays high, and your nervous system is still working. This can cause you to fall asleep later, sleep less, and keep your heart rate higher than normal throughout the night. A large study shows that exercising within two hours of bedtime has these effects. If you exercise more than four hours before bedtime, you won't see these disadvantages. (13) (14)
  7. Irregular sleep patterns - Your biological clock determines when your body should rest and when it should be active. If your sleep pattern is disrupted, for example, by working nights or irregular bedtimes, that clock gets thrown off. This can be a cause of a high resting heart rate: Your heart rate remains higher than normal at night because your body doesn't get the signal to relax properly. This puts extra strain on your heart during sleep. (15) (16)

Tips to address this issue

Always make sure you first investigate the cause of your high heart rate during sleep. Only when you know the cause can you start working on solutions.

These tips can help with a high heart rate during your sleep:

  1. Losing weight if you are overweight - Losing weight can help relieve pressure on your airways and heart, which can contribute to a healthier heart rhythm.
  2. Sleeping on your side - This sleeping position helps some people who suffer from (mild) sleep apnea.
  3. Quitting smoking - It's common knowledge that smoking has a detrimental effect on your heart. Quitting helps normalize your heart rate.
  4. Avoid caffeine at least 8 hours before bed - Caffeine stimulates your heart and keeps your body alert, which increases your heart rate.
  5. Limit alcohol consumption before bed - Alcohol disrupts your sleep quality and can increase your heart rate at night.
  6. Avoid strenuous exercise within 2-4 hours of bedtime - Exercise earlier in the day so your heart and nervous system can relax before bed.
  7. Maintain a regular sleep schedule - Go to bed around the same time every day so your body clock can help regulate your heart rate. Do the same when waking up.
  8. Create a calm sleeping environment - Dark, cool and quiet spaces help you relax better.
  9. Use relaxation techniques - Breathing exercises, meditation, or yoga before bed can help reduce stress.

Note : For serious conditions such as diseases affecting the nervous system or heart rhythm disorders, it's important to seek medical advice and follow appropriate treatment. However, if the cause of your high heart rate is lifestyle factors, you can do a lot to lower your resting heart rate and improve your sleep.

Conclusion

Your heart rate should normally decrease during sleep so your body can relax and recover properly. A high heart rate during sleep is therefore a sign that something is wrong.

This can be due to a variety of causes: from lifestyle habits such as caffeine consumption or irregular sleep times, to underlying conditions such as sleep apnea or heart rhythm disorders.

By monitoring your heart rate and heart rate variability, for example with a watch or ring that measures your heart rate, you gain valuable insights into your sleep quality and how well your body recovers.

If you notice an unfavorable heart rate pattern, it's wise to investigate the cause and seek medical advice if necessary.

Many lifestyle changes can help improve your resting heart rate (and thus your sleep). Think about regular sleep patterns, getting enough rest, avoiding caffeine and alcohol right before bed, and scheduling your exercise sessions during the day.

Frequently Asked Questions

Why is my heart rate high at night while I'm just sleeping?

A high heart rate during sleep is often caused by factors such as stress, caffeine or alcohol, late-night exercise, irregular sleep schedules, or a sleep disorder like sleep apnea. If your heart rate remains high night after night and you feel tired or stressed during the day, it's wise to discuss this with your doctor.

When is a high heart rate during sleep a reason to see a doctor?

Contact your doctor if your resting heart rate is often high at night, if your heart suddenly races or skips a beat, or if you experience symptoms such as shortness of breath, chest pain, dizziness, or extreme fatigue during the day. A medical evaluation is especially important if this persists for an extended period.

How can I see on my wearable whether my heart rate pattern during sleep is healthy?

A healthy pattern resembles a "hammock": your heart rate starts slightly higher as you fall asleep and then gradually decreases and remains relatively stable. If you see frequent peaks and dips, or if your heart rate rises again in the second half of the night, this could indicate stress, anxiety, or a sleep disorder.

What is the difference between heart rate and heart rate variability (HRV) in my sleep data?

Your heart rate is the number of beats per minute. Heart rate variability (HRV) shows the small differences in time between each heartbeat. Generally speaking, a lower heart rate and a relatively higher HRV during sleep indicate greater relaxation and better recovery.

What lifestyle factors can increase my heart rate at night?

Important factors include caffeine late in the day, alcohol in the evening, intense exercise right before bed, irregular bedtimes, excess weight, smoking, and prolonged stress. By addressing these factors, you can often notice a difference in your nocturnal heart rate.

What can I do to lower my heart rate during sleep?

Go to bed and wake up at the same time every day, avoid caffeine for about eight hours before bedtime, limit alcohol in the evening, and plan vigorous exercise earlier in the day. Also, ensure a dark, cool, and quiet bedroom and use relaxation techniques like calm breathing or meditation before bed.

Does exercising late affect my heart rate at night?

Yes, intense exercise right before bed can keep your heart rate elevated for hours and your nervous system active. If you exercise earlier in the day, your body has more time to recover, and your heart rate can lower more effectively at night.

Do caffeine and alcohol make my heart rate higher in my sleep?

Caffeine stimulates your body and can increase your heart rate, keeping you alert longer, even after you're in bed. Alcohol can disrupt your sleep and cause higher heart rate spikes at night, even if it makes you drowsy.

Can sleep apnea cause a high heart rate while sleeping?

Yes, with sleep apnea, your breathing stops regularly, causing your body to startle repeatedly and your heart rate to increase. If you suspect sleep apnea, for example, due to loud snoring, breathing pauses, or extreme daytime fatigue, discuss it with your doctor.

Ebrina van der Bijl - Natural Performance

Ebrina van der Bijl

Ebrina is a nutritionist with a deep commitment to healthy eating and a sustainable lifestyle, based in beautiful Portugal. Her passion for natural and organic products is at the heart of her work. With a background in Nutrition & Dietetics and experience in product development and writing, she translates complex scientific information into practical advice for a balanced lifestyle.

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