So, you've noticed your resting heart rate feels higher than usual lately. Maybe your fitness tracker pinged you with an alert, or you just felt your heart pounding unexpectedly while sitting on the couch. It happens. And honestly? It can be a bit unsettling.
I remember a few years back, mine started creeping up. Nothing dramatic, but noticeable. My usual low 60s were suddenly hovering in the mid-70s for a couple of weeks. I brushed it off as stress from work deadlines, but part of me wondered... was it something worse? Turns out, it *was* mostly stress, mixed with a few too many late nights and maybe one extra cup of coffee each morning.
What Exactly Counts as an Increased Resting Heart Rate?
Let's cut through the jargon. Your resting heart rate (RHR) is simply how many times your heart beats per minute (bpm) when you're fully relaxed – like first thing in the morning before you even get out of bed. Think cozy, calm, haven't-had-coffee-yet state.
The standard textbook range is 60 to 100 bpm. But here's the thing most people don't realize: that upper number is pretty high for truly resting. Fit individuals, athletes especially, often sit comfortably in the 40s or 50s. For many everyday folks, a consistently measured resting pulse hovering around 80-85 might feel normal, but it could still be higher than *their* personal baseline and potentially signal something's off.
So, what defines an increased resting heart rate? It's less about crossing some arbitrary number and more about a change from *your* normal. If you usually clock in at 65 bpm and suddenly you're consistently hitting 80 bpm for several days or weeks, that's your body waving a flag – even if 80 technically falls within the "normal" range.
Forget the 100 bpm upper limit for a minute. If your baseline is 58 and you're now consistently at 75, that's a significant jump. That jump is what we need to pay attention to. That's the increased resting heart rate worth investigating.
Measuring Your Pulse Accurately: Don't Guess
Before you panic about an elevated number, make sure you're measuring it right. Guessing or taking it after rushing around won't help.
How to Measure Properly:
- When: First thing in the morning, ideally before you even sit up in bed. If not morning, ensure you've been sitting quietly and calmly for at least 5-10 minutes.
- Where: Radial artery (wrist, thumb side) or carotid artery (neck, gently beside the windpipe). Use your index and middle finger, not your thumb (it has its own pulse!).
- How: Count the beats for 60 full seconds. Counting for 30 seconds and doubling, or worse, 15 seconds and multiplying by 4, can miss irregular beats and give inaccurate results. Just do the full minute.
- Tools: Fingers work fine. Chest strap monitors (like Polar H10) are generally the most accurate wearables. Optical sensors on watches/fitness trackers (like Fitbit, Apple Watch, Garmin) are convenient for trends but can be thrown off by skin tone, tattoos, cold temps, or fit. Trust manual checks if the watch seems off.
Track it consistently for a week at the same time and conditions. That trend tells you far more than a single reading.
Why is My Resting Heart Rate Suddenly Higher? Potential Culprits
Okay, you've confirmed it's consistently elevated. Why? The causes range from "totally normal, don't sweat it" to "need to see a doc ASAP." Let's break them down.
The Common (and Usually Harmless) Stuff
Most often, a temporary increased resting heart rate isn't a heart problem.
| Cause | How it Happens | Typical Duration |
|---|---|---|
| Dehydration | Less blood volume means your heart has to pump faster to deliver oxygen. Happens way easier than you think, even mild dehydration does it. | Resolves within hours of drinking enough water/electrolytes. |
| Stress & Anxiety | Activates your "fight or flight" system, dumping adrenaline which directly speeds up your heart. Chronic stress keeps it simmering. | Can be minutes (acute panic), hours, or persistent (chronic stress). |
| Poor Sleep | Just one lousy night can do it. Messes with your autonomic nervous system regulation. | Often resolves after one or two good nights of sleep. |
| Caffeine & Stimulants | Coffee, tea, energy drinks, pre-workouts, even some sodas. Blocks adenosine, a chemical that normally helps slow your heart. | Several hours after consumption; persistent if you consume daily. |
| Alcohol | Initially might lower it, but as your body metabolizes it (especially the morning after), it acts like a stimulant. | Can last 12-24+ hours after drinking. |
| Recent Illness (Like a Cold or Flu) | Fever increases metabolic rate and heart workload. Immune system activation can also cause inflammation affecting the heart. | Can linger days to weeks after other symptoms resolve. |
| Medications | Decongestants (pseudoephedrine), asthma inhalers (albuterol), some ADHD meds, thyroid meds if dose is too high. | While taking the medication. |
Honestly, I see caffeine and dehydration trip people up constantly. You grab an extra coffee to compensate for the bad sleep caused by stress... it's a vicious cycle that definitely pushes that resting number up. Cutting back helped me more than I expected.
The More Serious Stuff (Needing Medical Attention)
Sometimes, an elevated resting heart rate (increased resting heart rate) is a symptom of an underlying condition requiring diagnosis and treatment.
- Anemia: Not enough red blood cells to carry oxygen efficiently. Your heart speeds up trying to compensate. You'll often feel unusually tired and maybe short of breath too.
- Thyroid Issues (Hyperthyroidism): An overactive thyroid floods your system with hormones that rev up your entire metabolism, including your heart rate. Might also see weight loss, anxiety, heat intolerance.
- Infection (Beyond a Cold): Significant infections anywhere in the body (like pneumonia, UTI, COVID-19) create inflammation and stress, elevating heart rate. Fever is a big driver.
- Heart Problems: This is why we shouldn't ignore persistent changes. Issues like atrial fibrillation (Afib – chaotic, often fast rhythm), heart failure, or problems with heart valves can manifest as tachycardia (sustained fast heart rate).
- Electrolyte Imbalances: Potassium and magnesium are crucial for normal heart rhythm. Too low or too high (less common) can cause palpitations and increased rate.
- Undiagnosed Sleep Apnea: Repeated pauses in breathing during sleep cause stress responses and oxygen drops, straining your heart. Noticeable increased resting heart rate in the morning is common.
Important: Don't self-diagnose serious conditions. If your elevated RHR comes with chest pain/pressure, severe shortness of breath, dizziness/fainting, or intense palpitations that feel irregular, seek prompt medical evaluation.
Okay, It's Elevated... So What? Potential Downsides
So maybe it's "just" stress or dehydration. Is a chronically higher resting pulse actually bad? Well, research suggests it's not ideal for long-term health.
Studies consistently show that a persistently higher resting heart rate (especially above 80 bpm long-term) is associated with an increased risk of various problems down the line. Think of it like your engine constantly running at higher RPMs – it puts more wear and tear on the system.
Potential long-term concerns linked to a chronically increased resting heart rate include:
- Cardiovascular Disease: Higher risk of heart attack, stroke, heart failure. The heart muscle itself can get strained over time.
- Faster Progression of Atherosclerosis: The mechanical stress of faster blood flow might contribute to plaque buildup in arteries.
- Increased Inflammation: Some research points to a link between higher RHR and higher levels of systemic inflammation markers.
- Potentially Shorter Lifespan: Large epidemiological studies suggest individuals with lower RHR tend to live longer than those with higher RHR, even after adjusting for other risk factors.
This isn't meant to scare you, but to highlight why it's worth paying attention to and trying to get your number back down, even if the immediate cause seems harmless.
Bringing That Resting Heart Rate Back Down: Practical Strategies
Assuming you've ruled out serious medical causes (or are addressing them with your doctor), how do you actually lower an elevated resting heart rate? Here's what works, based on evidence and experience.
Lifestyle Tweaks: The First Line of Defense
- Hydrate, Hydrate, Hydrate: Seriously underestimated. Aim for urine that's pale yellow. Carry a water bottle. Add electrolytes if you sweat a lot. My resting rate drops noticeably when I'm well-hydrated.
- Prioritize Sleep (Like Your Health Depends on It, Because It Does): Aim for 7-9 hours. Consistent bedtime/wake-up time matters too. Create a wind-down routine (no screens!). Poor sleep quality is a massive contributor to an increased resting heart rate.
- Manage Stress Actively: Easier said than done, I know. But chronic stress is poison. Find what works for YOU:
- Deep Breathing: 4-7-8 technique (inhale 4 sec, hold 7 sec, exhale 8 sec) for 5 minutes daily. Simple, free, effective.
- Mindfulness/Meditation: Apps like Headspace or Calm offer guided sessions. Even 10 minutes helps calm the nervous system.
- Movement: Gentle walks, stretching, yoga – not intense workouts when stressed. Force relaxing movement.
- Nature Time: Getting outdoors has proven calming effects.
- Cut Back on Stimulants: Gradually reduce caffeine. Notice how your heart responds. Skip the 3rd coffee. Be wary of hidden caffeine (soda, chocolate, some meds). Avoid energy drinks. Limit alcohol, especially close to bedtime.
- Move Your Body Regularly (But Wisely): Consistent moderate cardio (brisk walking, cycling, swimming) strengthens your heart muscle over time. A stronger heart pumps more blood per beat, so it doesn't need to beat as often at rest. Avoid going from zero to intense exercise overnight if you're unfit – start gradually. Aim for 150 mins moderate or 75 mins vigorous per week. Strength training helps too.
- Eat a Heart-Healthy Diet: Focus on whole foods – fruits, veggies, whole grains, lean protein, healthy fats (avocado, nuts, olive oil). Reduce processed junk, excessive sugar, and unhealthy fats. The Mediterranean diet is a great model. Staying hydrated is part of this!
- Quit Smoking (If Applicable): Nicotine is a stimulant and damages blood vessels, forcing your heart to work harder. Huge impact on RHR.
I found cutting my afternoon coffee and swapping it for herbal tea (chamomile or peppermint) made a bigger difference to my evening and next-morning resting rate than I anticipated. It wasn't easy the first week, but the lower, calmer baseline felt worth it.
When to See a Doctor: Don't Hesitate
Lifestyle changes are powerful, but they aren't always enough, especially if there's an underlying medical issue. See your healthcare provider if:
- Your increased resting heart rate is persistent (several weeks despite lifestyle fixes).
- It's accompanied by other symptoms: Chest pain/pressure/tightness, severe shortness of breath (especially at rest or with minimal exertion), dizziness or lightheadedness, fainting or near-fainting spells, palpitations that feel excessively strong, rapid, fluttering, or irregular.
- Your resting heart rate is consistently above 100 bpm (Tachycardia) without an obvious temporary cause.
- You have known heart disease, diabetes, or other significant health conditions.
- You're concerned. Seriously, trust your gut instinct.
What to Expect at the Doctor: They'll take a history, examine you, likely do an ECG (EKG) to check your heart's electrical rhythm. They might order blood tests (to check for anemia, thyroid function, electrolytes). Sometimes a Holter monitor (a portable ECG you wear for 24-48 hours) or event monitor (worn longer) is needed to catch intermittent rhythm issues. An echocardiogram (ultrasound of the heart) might be ordered if structural issues are suspected. Don't be afraid to ask questions!
Answers to Your Burning Questions on Increased Resting Heart Rate
Is a resting heart rate of 85 bad?
It depends. Technically, 85 bpm falls within the broad "normal" range (60-100 bpm). However, if *your* normal baseline has historically been significantly lower (say, 65 bpm), then 85 could represent an actual increased resting heart rate worth investigating for causes like stress, dehydration, or poor sleep. Context and personal history matter more than a single number.
How long does it take for resting heart rate to decrease after making changes?
Patience is key here. Some improvements can be surprisingly fast:
- Hydration: Hours.
- Caffeine reduction: A day or two.
- Good sleep: 1-3 nights.
- Stress management: Acute stress relief can lower it quickly; chronic stress reduction takes consistent effort over weeks.
Can anxiety alone cause a chronically high resting heart rate?
Yes, absolutely. Chronic anxiety keeps your sympathetic nervous system ("fight or flight") activated more than it should be. This constant low-grade state of arousal can absolutely lead to a sustained increased resting heart rate. Addressing the underlying anxiety (through therapy like CBT, medication if prescribed, and stress-reduction techniques) is crucial for bringing the heart rate down in this scenario.
My fitness tracker shows my resting heart rate going up. Should I be worried?
First, verify it! Do manual checks in the morning as described earlier. Trackers can be wrong. If manual checks confirm the trend over several days, then yes, pay attention. Consider the common culprits first: sleep worse lately? More stressed? Drinking more coffee? Fighting off a mild bug? Dehydrated? Try addressing those before jumping to major worries. If the change is significant (e.g., 10+ bpm sustained increase) or comes with other symptoms, see a doc for peace of mind.
When is an increased resting heart rate an emergency?
Seek immediate medical attention (ER or call emergency services) if your fast heart rate is accompanied by:
- Chest pain, pressure, tightness, or squeezing sensation.
- Severe shortness of breath (can't catch your breath).
- Fainting or feeling like you're about to faint (presyncope).
- Sudden dizziness, lightheadedness, or confusion.
- Palpitations that feel extremely rapid and chaotic, or don't stop.
- Sudden weakness on one side of your body, facial drooping, or slurred speech (signs of stroke).
Can supplements help lower resting heart rate?
Some supplements have weak evidence or theoretical benefits, but none are magic bullets, and some can be risky. Never take supplements without discussing them with your doctor, especially if you are on other medication.
- Magnesium: Deficiency can cause palpitations/faster rate. Supplementing if deficient might help. Forms like glycinate or citrate might be better absorbed. Don't mega-dose.
- Omega-3 Fatty Acids: Some studies suggest mild reductions in heart rate and anti-inflammatory effects. Focus on food sources (fatty fish) first.
- Coenzyme Q10 (CoQ10): Limited evidence, sometimes used in heart failure but not proven for lowering RHR in healthy people.
- Hawthorn: Traditional herb, some evidence for mild heart rate reduction in specific contexts, but can interact with heart medications – extreme caution needed.
Monitoring Progress: What to Track
How do you know if your efforts are working? Tracking is key.
- Consistent Morning Measurement: Same time, same method (manual or reliable wearable).
- Look at Weekly Averages: Daily fluctuations happen. Calculating a weekly average smooths out the noise and shows the real trend. Your fitness app might do this automatically.
- Note Lifestyle Factors: Keep a simple log: sleep hours/quality, stress level (1-10), caffeine intake, alcohol intake, exercise done. See what correlates with higher or lower readings. This helped me pinpoint my afternoon coffee as a bigger disruptor than I thought.
- Be Patient and Persistent: Real change takes time. Focus on consistency with healthy habits rather than daily ups and downs.
Noticing a downward trend in your weekly average resting heart rate over weeks or months is a fantastic sign you're doing the right things for your heart health and overall well-being.
Beyond the Beat: Listening to Your Body
While the number matters, it's not the whole story. Pay attention to *how* you feel. Do you have more energy? Better focus? Feel calmer? Sleep better? These are huge wins, sometimes even before the number drops significantly.
An increased resting heart rate is often your body's way of signaling that something needs adjusting. It might be something simple like needing more water or sleep, or it could be a nudge to address deeper stress or explore potential health issues. Listen to it. Track it. Address the obvious culprits first. Don't hesitate to get professional advice when needed. Taking proactive steps to understand and manage your resting heart rate is a powerful investment in your long-term health and well-being. It's less about chasing a perfect number and more about giving your heart the conditions it needs to beat strong and steady for the long haul.
Leave a Comments