A person’s respiratory rate, the number of breaths taken each minute, is a vital sign that offers a view into their general health. It is natural for this rate to change during sleep, as breathing slows and quickens in response to the body’s needs. Most people will breathe more slowly while asleep compared to when they are awake, and these fluctuations are a normal part of the sleep process.
Normal Breathing Rates Across Different Ages
The number of breaths per minute during sleep changes significantly as a person ages. Children have faster respiratory rates than adults, and this rate gradually decreases as they grow. These figures represent averages while at rest, and individual rates can vary.
For newborns up to one year old, a normal breathing rate falls between 30 and 60 breaths per minute. Infants may also experience periodic breathing, where their respiratory rate can vary or even briefly pause. This is a normal occurrence in the first year of life.
For young children aged three to five, the range is 22 to 34 breaths per minute. School-aged children, from six to twelve years old, breathe between 18 and 30 times per minute.
Teenagers from 13 to 17 years old and healthy adults from 18 to 65 have a normal resting respiratory rate of 12 to 20 breaths per minute. Older adults over 65 may see a slight increase, with a normal range extending up to 28 breaths per minute.
Breathing Variations During Sleep Stages
Your breathing rate naturally changes as you move through the different stages of sleep each night. A complete sleep cycle, which repeats several times, is composed of non-rapid eye movement (NREM) and rapid eye movement (REM) sleep. These cycles last about 90 minutes each.
During the three stages of NREM sleep, the body enters a state of deep relaxation. As you progress from light sleep to deep sleep, your breathing becomes slower and more regular. In the deepest stage of NREM sleep, your heart rate, body temperature, and respiratory rate all decrease as your body focuses on physical recovery.
In contrast, during REM sleep, your brain becomes much more active, which is when most dreaming occurs. This increased brain activity leads to breathing that is faster and more irregular compared to the steady rhythm of NREM sleep. The muscles that control breathing also become less consistently regulated during this stage.
Common Factors Affecting Sleep Respiration
Several factors can influence how you breathe while you sleep. Temporary illnesses, such as a cold or fever, can increase your metabolic rate and, consequently, your breathing rate as your body works to fight infection. Lung conditions like asthma may also lead to faster breathing, especially during nighttime flare-ups.
An individual’s physical fitness level also plays a part. People who exercise regularly often have more efficient respiratory systems, which can lead to a lower resting breathing rate during sleep. Conversely, factors like stress and anxiety can cause rapid and shallow breathing, even during sleep, due to the body’s heightened state of arousal.
The use of certain substances can also alter sleep respiration. Alcohol consumption, particularly before bed, can slow down the respiratory rate and relax the throat muscles, potentially disrupting normal breathing. Similarly, medications such as opioids and sedatives are known to suppress breathing and lead to a slower rate during sleep.
Signs of Abnormal Breathing During Sleep
While some variation is normal, certain signs may suggest an underlying issue with your breathing during sleep. One indicator is apnea, which is characterized by extended pauses in breathing. These pauses are often followed by loud gasping, choking, or snorting sounds as the body struggles to resume breathing.
Other indicators of respiratory distress include the following:
- Consistently breathing too fast or too slow for your age group.
- Very loud and disruptive snoring, which can be a symptom of obstructive sleep apnea.
- Waking up with a dry mouth or a sore throat, which can result from breathing through your mouth.
- Wheezing or waking up with a feeling of shortness of breath.
- Observing chest retractions, where the skin pulls in between the ribs with each breath.
If you or a partner notice any of these signs, it is a good idea to discuss them with a healthcare provider to determine the cause.