The Basics: Heart Rate Dip

What is heart rate dip?

Heart rate dip is the percentage difference between your average heart rate during waking hours and your heart rate while you sleep. It reflects the reduction in heart rate that occurs when you transition from being awake to entering the restorative state of sleep. In simple terms, it measures how efficiently your heart functions during rest.

Why does heart rate dip matter?

Heart rate dip serves as a reliable indicator of the quality of your sleep—this is why Bevel uses heart rate dip as an input to Sleep Score. Your heart rate during sleep is closely tied to the different sleep stages, especially the deeper, more restful stages of sleep. Therefore, a larger dip can suggest that you're getting more of that essential deep sleep. 

Tracking your heart rate dip can also provide valuable insights into your cardiovascular health. A substantial heart rate dip indicates that your heart is capable of slowing down effectively during sleep, reducing the overall workload on your heart.

How Bevel calculates your heart rate dip

Bevel leverages data collected by your Apple Watch to calculate your heart rate dip. To get the most accurate measurements, we recommend that users turn on the afib option in Apple Health and wear their Apple Watch to bed each night. 

The two main drivers of heart rate dip are your average heart rates when alert and when at rest. So, Bevel calculates the average heart rate during your waking hours (excluding exercise hours) and the average heart rate during your sleep cycle. Ultimately, the percentage difference between the two numbers is reflective of your daily dip.

What's a healthy heart rate dip?

While individual variations exist, a healthy heart rate dip usually falls between 10% to 30%. Higher percentages often indicate better cardiovascular health and efficient sleep, while lower percentages may suggest that your heart isn't resting as effectively as it should.

Tracking and improving your heart rate dip

The Bevel app offers a comprehensive way to track your heart rate dip over time. As you monitor your heart rate dip regularly, you can make lifestyle adjustments to improve it. Here are some tips:

1. Regular Exercise: Engaging in physical activity improves cardiovascular health and can lead to a better heart rate dip.

2. Stress Management: Techniques like meditation and mindfulness can help lower stress levels and lead to a more efficient heart rate during sleep.

3. Quality Sleep: Ensure you're getting enough sleep and that it's of good quality. This will naturally lead to a healthier dip.

Your heart rate dip is a valuable metric that can provide insights into your cardiovascular health, stress levels, and the quality of your sleep. By using Bevel in conjunction with your Apple Watch, you can easily track and monitor this metric over time.