Here’s Why Your Heart Races at Night
Have you ever been lying in bed, prepared to drift off to sleep, when suddenly your heart starts racing? It can be a scary and confusing experience, but you’re not alone. A racing heart at night, also known as nocturnal palpitations, can have various causes, ranging from stress and lifestyle habits to medical conditions. Here’s why your heart might be racing at night and what you can do about it.
Stress and Anxiety Are Common Reasons for a Racing Heart at Night
One of the most common reasons your heart might start racing at night is stress or anxiety. When you’re feeling stressed, your body releases adrenaline, a hormone that prepares you for a “fight or flight” response. This can cause your heart rate to increase, even when you’re lying still.
Stress and anxiety can be heightened at night when you finally slow down and have time to think about your worries. If you’ve been feeling anxious or overwhelmed lately, this could be why your heart starts pounding when you’re trying to sleep.
Consuming Caffeine or Alcohol Late in the Day Can Cause Nighttime Palpitations
If you’re in the habit of drinking caffeinated beverages or alcohol in the evening, they might be to blame for your racing heart. Caffeine is a stimulant that can increase your heart rate and make it harder to relax, especially if you consume it in the afternoon or evening.
Similarly, alcohol can initially make you feel relaxed, but as it wears off, it can cause your heart rate to speed up. It’s best to avoid consuming caffeine or alcohol at least 4–6 hours before bedtime if you want to avoid nighttime palpitations.
Dehydration Can Make Your Heart Work Harder at Night
Dehydration is another reason your heart might race at night. When you’re dehydrated, your blood becomes thicker, which makes it harder for your heart to pump blood throughout your body. This can force your heart to beat faster, even when you’re lying down.
To prevent this, make sure you’re drinking plenty of water throughout the day. Keep in mind that you may also need to drink more water if you’ve been sweating, exercising, or spending time in a hot environment.
Hormonal Changes Can Cause Heart Palpitations at Night
For women, hormonal changes can trigger a racing heart, especially during menopause or perimenopause. Fluctuations in estrogen and progesterone can affect how your body regulates heart rate, leading to palpitations, especially at night. These hormonal shifts can also cause hot flashes and night sweats, which might make the racing heart more noticeable.
Sleep Apnea Can Cause Your Heart to Race During the Night
Sleep apnea is a sleep disorder where your breathing repeatedly stops and starts during sleep. These pauses in breathing can cause your oxygen levels to drop, which triggers your body to wake up and your heart rate to increase. If you snore loudly, wake up feeling tired, or have gasping episodes at night, sleep apnea could be the culprit.
Scientific evidence suggests sleep apnea not only causes palpitations but can also increase your risk of high blood pressure, heart disease, and other health issues. If you suspect you have sleep apnea, talk to your doctor for a proper diagnosis and treatment.
Low Blood Sugar Can Trigger a Racing Heart at Night
If you have low blood sugar (hypoglycemia), your body releases hormones like adrenaline to help raise your blood sugar levels. This response can cause your heart to race, even while you’re sleeping. Low blood sugar is more likely to occur in people with diabetes or those who have skipped meals or consumed alcohol without enough food.
To prevent low blood sugar at night, try having a small, balanced snack before bed, such as a piece of fruit with a handful of nuts.
Certain Medications Can Cause Nighttime Heart Palpitations
Medications such as decongestants, asthma inhalers, thyroid medications, and some antidepressants can cause an increased heart rate, especially if taken later in the day. If you’ve started a new medication and notice your heart racing at night, check with your doctor to see if it could be a side effect.
Lying on Your Left Side Can Make You Feel Your Heartbeat More
Interestingly, the way you position your body can make your heartbeats feel more intense. When you lie on your left side, your heart is closer to the chest wall, which can make you more aware of your heartbeat. This doesn’t necessarily mean your heart is racing, but it might feel more noticeable.
If this bothers you, try switching to your right side or sleeping on your back to see if it helps.
An Overactive Thyroid Can Cause a Racing Heart at Night
An overactive thyroid (hyperthyroidism) can cause your heart to beat faster, even when you’re resting. Your thyroid gland creates hormones that control your metabolism, and when it produces too much, it can speed up your heart rate. Other symptoms of hyperthyroidism include weight loss, anxiety, sweating, and trembling.
If you suspect your thyroid might be the cause, see your doctor for a blood test to check your thyroid hormone levels.
Anemia Can Lead to Palpitations and a Racing Heart
Anemia is a condition where you don’t have enough red blood cells to carry oxygen to your body’s tissues. This forces your heart to work harder to pump oxygen-rich blood, leading to an increased heart rate, which can be especially noticeable at night.
If you have symptoms such as fatigue, weakness, dizziness, or pale skin, anemia might be the reason your heart races at night. Consult your doctor for a blood test and appropriate treatment.
When to See a Doctor About a Racing Heart at Night
While a racing heart at night can often be harmless, consult your doctor if you experience any of the following symptoms:
- Chest pain or discomfort
- Shortness of breath
- Dizziness or fainting
- Palpitations that last for an extended period
- A history of heart problems
These symptoms could indicate a more serious underlying condition, such as heart arrhythmia or cardiovascular disease, that requires medical attention.
How to Prevent Your Heart from Racing at Night
Here are some tips to help reduce nighttime heart palpitations:
- Reduce stress: Practice relaxation techniques such as deep breathing, meditation, or yoga before bed to calm your mind and body.
- Limit caffeine and alcohol: Cut back on these stimulants, especially in the afternoon and evening.
- Stay hydrated: Drink plenty of water throughout the day to prevent dehydration.
- Maintain a regular sleep schedule: Go to bed and wake up at the same time each day to help regulate your body’s natural rhythms.
- Exercise regularly: Physical activity helps improve heart health, but avoid intense workouts right before bedtime.
The Takeaway
A racing heart at night can be unsettling, but it’s often caused by factors like stress, caffeine, dehydration, or hormonal changes. In most cases, making simple lifestyle changes can help prevent nighttime palpitations. However, if the problem persists or you experience other concerning symptoms, talk to your doctor to rule out any underlying health conditions and get the appropriate treatment.
