Resting heart rate (RHR) refers to the number of times your heart beats per minute when you’re at rest. It can be a helpful indicator of your sleep quality, recovery, and overall health.
In general, a lower RHR is a sign of good physical fitness and overall health, while a higher RHR suggests potential illness, stress, or something else is challenging your body.
What’s the average resting heart rate? According to Mayo Clinic, most healthy adults can expect resting heart rates to range from 60 to 100 beats per minute (bpm).
But what about Oura Members? Here’s what aggregate and de-identified data shows across members of varying age and gender.*
Nighttime vs. Resting vs. Daytime Heart Rate
These three numbers get used interchangeably, but they measure different things. Here’s how they compare:
| Metric | What it measures |
| Nighttime heart rate | Your heart rate measured overnight while you sleep — usually the lowest point of your day and your most stable baseline. |
| Resting heart rate | Your heart rate while awake but fully at rest, not moving or stressed. |
| Daytime heart rate | Your heart rate during waking hours, which naturally rises with movement, stress, caffeine, and meals. |
Lowest Nighttime Resting Heart Rate
Across Oura members, the lowest point reached during sleep has a median of 59 bpm for women and 55 bpm for men. The middle half of members falls between 54 and 65 bpm (women) and 50 and 61 bpm (men). Unlike the awake number, this one climbs steadily through midlife before easing back.
Lowest sleeping heart rate and nighttime average by age (mean, 2026)
| Age | Women — lowest in sleep | Women — nighttime average | Men — lowest in sleep | Men — nighttime average |
|---|---|---|---|---|
| 18–24 | 57.9 | 65.6 | 51.8 | 58.6 |
| 25–29 | 59.1 | 66.9 | 53.1 | 60.2 |
| 30–34 | 59.5 | 67.1 | 54.2 | 61.2 |
| 35–39 | 60.1 | 67.5 | 55.4 | 62.3 |
| 40–44 | 60.6 | 67.8 | 56.2 | 63.1 |
| 45–49 | 61.0 | 68.1 | 56.9 | 63.8 |
| 50–54 | 60.6 | 67.6 | 57.4 | 64.1 |
| 55–59 | 60.0 | 66.9 | 57.4 | 64.0 |
| 60–64 | 59.4 | 66.1 | 57.0 | 63.3 |
| 65–70 | 59.0 | 65.5 | 56.1 | 62.2 |
READ MORE: How Sleeping Heart Rate Varies by Age
Oura Members’ Awake Resting Heart Rate by Age and Sex
Across Oura members, the median awake resting heart rate is 73.4 bpm for women and 70.6 bpm for men. It changes less across adulthood than most people expect, and it runs slightly higher for women than for men — because a typically smaller heart pumps a little faster to move the same amount of blood.
Awake resting heart rate by age (mean, Oura members 2026)
| Age | Women | Men |
|---|---|---|
| 18–24 | 74.8 bpm | 70.7 bpm |
| 25–29 | 74.6 bpm | 71.2 bpm |
| 30–34 | 74.0 bpm | 71.4 bpm |
| 35–39 | 73.8 bpm | 71.8 bpm |
| 40–44 | 73.7 bpm | 71.9 bpm |
| 45–49 | 73.5 bpm | 71.9 bpm |
| 50–54 | 72.8 bpm | 71.7 bpm |
| 55–59 | 72.0 bpm | 71.0 bpm |
| 60–64 | 71.1 bpm | 69.7 bpm |
| 65–70 | 70.3 bpm | 68.1 bpm |
Oura members aged 18–70, Jan 1–Aug 24, 2026. Mean minimum awake sedentary heart rate, averaged across single-year values.
LEARN MORE: All About Your Resting Heart Rate
Why Do Women Have a Higher Resting Heart Rate Than Men?
As the charts above show, women tend to have a slightly higher RHR than men. This has to do with the size of the female heart, which is typically smaller than males. Because a smaller heart pumps less blood with each beat, the smaller female heart beats at a faster rate to match the larger male heart’s output.
RELATED: Oura Member Data Reveals Gender Differences in Sleep, Stress, and Activity Levels
Why Does Resting Heart Rate Change With Age?
Asleep, your heart rate rises into midlife. For Oura members, women’s lowest sleeping heart rate climbed from 56.8 bpm at 18 to a peak of 61.1 bpm at age 47, then eased back. Men climbed from 51.5 bpm at 18 to 57.5 bpm around ages 53–55, then eased back. That’s a rise of roughly 4–6 bpm across three decades.
Awake, women’s resting heart rate falls steadily. For Oura members, it peaked at 75.1 bpm around age 22 and declines steadily to 70.0 bpm by 70. Men’s awake rate is close to flat, rising about 1.5 bpm into their forties before declining.
So a woman in her late forties will often see her overnight number drifting up while her daytime number drifts down. Both are normal, and neither is the whole picture — which is why it’s important to watch your own trend rather than comparing a single reading to a chart.
What Factors Affect My Resting Heart Rate?
Your RHR is affected by a number of factors, both in and out of your control. To lower your resting heart rate, the best thing to do is to get regular cardiovascular exercise, i.e., walking, jogging, cycling, or swimming. Other tips include:
- Go to bed at a consistent time.
- Avoid alcohol, caffeine, and smoking.
- Stay well hydrated.
- Practice stress management techniques such as breathwork or meditation. Find some follow-along exercises in the Explore content in your Oura App.
READ MORE: 8 Possible Reasons Why Your Resting Heart Rate is High
*Data from 6 million members, January 1–August 24, 2026, ages 18–70. “Awake resting heart rate” is the minimum awake sedentary heart rate; “nighttime average” is the mean heart rate across the sleep period; “lowest sleeping heart rate” is the minimum during sleep.
Frequently Asked Questions About Resting Heart Rate (RHR)
What is a normal resting heart rate for my age?
For most adults, a normal resting heart rate is 60–100 bpm. Across Oura members, measured awake and at rest, the median is 73.4 bpm for women and 70.6 bpm for men, and it changes surprisingly little with age — women’s drifts down slightly across adulthood while men’s stays close to flat. A number toward the lower end of the range is common, and often a sign of good fitness.
Why is my resting heart rate higher than usual?
Usually because your body is under temporary load — poor sleep, alcohol, caffeine, dehydration, stress, heat, a hard workout, or oncoming illness can all raise it for a day or two. A short-lived spike is normal; a steady climb over several days is worth a closer look.
Is a resting heart rate below 60 good or bad?
For most people, below 60 bpm is a healthy sign of an efficient, well-conditioned heart, especially if you’re active. It’s only a concern if it comes with symptoms like dizziness, fatigue, or fainting, in which case, talk to a healthcare provider.
How can I lower my resting heart rate?
Exercising regularly, eating a heart-healthy diet, getting enough sleep, and managing your stress can all help lower your resting heart rate.