{"id":1356,"date":"2024-06-05T14:26:18","date_gmt":"2024-06-05T14:26:18","guid":{"rendered":"https:\/\/cms.core-way.de\/?p=1356"},"modified":"2025-09-04T14:27:22","modified_gmt":"2025-09-04T14:27:22","slug":"heart-rate-variability-hrv","status":"publish","type":"post","link":"https:\/\/cms.core-way.de\/en\/herzratenvariabilitaet-hrv\/","title":{"rendered":"Heart rate variability (HRV) - meaning &amp; why it is important"},"content":{"rendered":"<div class=\"wp-block-uagb-container uagb-block-a474ae0a alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\t\t\t\t<div class=\"wp-block-uagb-table-of-contents uagb-toc__align-left uagb-toc__columns-1 uagb-toc__collapse uagb-block-fe1e0c14\"\n\t\t\t\t\tdata-scroll= \"1\"\n\t\t\t\t\tdata-offset= \"30\"\n\t\t\t\t\tstyle=\"\"\n\t\t\t\t>\n\t\t\t\t<div class=\"uagb-toc__wrap\">\n\t\t\t\t\t\t<div class=\"uagb-toc__title\">\n\t\t\t\t\t\t\tTable of contents\t\t\t\t\t\t\t\t\t\t\t\t\t<svg xmlns=\"https:\/\/www.w3.org\/2000\/svg\" viewbox= \"0 0 384 512\"><path d=\"M192 384c-8.188 0-16.38-3.125-22.62-9.375l-160-160c-12.5-12.5-12.5-32.75 0-45.25s32.75-12.5 45.25 0L192 306.8l137.4-137.4c12.5-12.5 32.75-12.5 45.25 0s12.5 32.75 0 45.25l-160 160C208.4 380.9 200.2 384 192 384z\"><\/path><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"uagb-toc__list-wrap\">\n\t\t\t\t\t\t<ol class=\"uagb-toc__list\"><li class=\"uagb-toc__list\"><a href=\"#herzratenvariabilit\u00e4t-hrv-was-ist-das\" class=\"uagb-toc-link__trigger\">Heart rate variability (HRV) - What is it?<\/a><ul class=\"uagb-toc__list\"><li class=\"uagb-toc__list\"><a href=\"#definition-bedeutung-der-herzratenvariabilit\u00e4t\" class=\"uagb-toc-link__trigger\">Definition &amp; Bedeutung der Herzratenvariabilit\u00e4t<\/a><li class=\"uagb-toc__list\"><li class=\"uagb-toc__list\"><a href=\"#warum-ist-die-herzratenvariabilit\u00e4t-ein-wichtiger-gesundheitsindikator\" class=\"uagb-toc-link__trigger\">Warum ist die Herzratenvariabilit\u00e4t ein wichtiger Gesundheitsindikator?<\/a><\/li><\/ul><\/li><li class=\"uagb-toc__list\"><a href=\"#wie-genau-funktioniert-die-hrv\" class=\"uagb-toc-link__trigger\">How exactly does HRV work?<\/a><ul class=\"uagb-toc__list\"><li class=\"uagb-toc__list\"><a href=\"#verbindung-zum-autonomen-nervensystem-ans\" class=\"uagb-toc-link__trigger\">Connection to the autonomic nervous system (ANS)<\/a><li class=\"uagb-toc__list\"><li class=\"uagb-toc__list\"><a href=\"#sympathikus-vs-parasympathikus-was-bedeutet-das-f\u00fcr-deine-herzratenvariabilit\u00e4t\" class=\"uagb-toc-link__trigger\">Sympathikus vs. Parasympathikus \u2013 Was bedeutet das f\u00fcr deine Herzratenvariabilit\u00e4t?<\/a><\/li><\/ul><\/li><\/ul><\/li><li class=\"uagb-toc__list\"><a href=\"#warum-ist-die-hrv-so-individuell\" class=\"uagb-toc-link__trigger\">Why is HRV so individual?<\/a><li class=\"uagb-toc__list\"><a href=\"#welche-faktoren-beeinflussen-deine-herzratenvariabilit\u00e4t\" class=\"uagb-toc-link__trigger\">Welche Faktoren beeinflussen deine Herzratenvariabilit\u00e4t?<\/a><ul class=\"uagb-toc__list\"><li class=\"uagb-toc__list\"><a href=\"#faktoren-die-du-nicht-beeinflussen-kannst\" class=\"uagb-toc-link__trigger\">Factors that you cannot influence<\/a><ul class=\"uagb-toc__list\"><li class=\"uagb-toc__list\"><a href=\"#1-genetik\" class=\"uagb-toc-link__trigger\">1. genetics<\/a><li class=\"uagb-toc__list\"><li class=\"uagb-toc__list\"><a href=\"#2-alter\" class=\"uagb-toc-link__trigger\">2. age<\/a><li class=\"uagb-toc__list\"><li class=\"uagb-toc__list\"><a href=\"#3-hormonelle-schwankungen\" class=\"uagb-toc-link__trigger\">3. hormonal fluctuations<\/a><li class=\"uagb-toc__list\"><li class=\"uagb-toc__list\"><a href=\"#4-emotionen\" class=\"uagb-toc-link__trigger\">4. emotions<\/a><li class=\"uagb-toc__list\"><li class=\"uagb-toc__list\"><a href=\"#5-krankheit\" class=\"uagb-toc-link__trigger\">5. illness<\/a><\/li><\/ul><li class=\"uagb-toc__list\"><a href=\"#faktoren-die-du-beeinflussen-kannst\" class=\"uagb-toc-link__trigger\">Factors that you can influence<\/a><ul class=\"uagb-toc__list\"><li class=\"uagb-toc__list\"><a href=\"#1-schlafgewohnheiten\" class=\"uagb-toc-link__trigger\">1. sleeping habits<\/a><li class=\"uagb-toc__list\"><li class=\"uagb-toc__list\"><a href=\"#2-umweltfaktoren\" class=\"uagb-toc-link__trigger\">2. environmental factors<\/a><li class=\"uagb-toc__list\"><li class=\"uagb-toc__list\"><a href=\"#3-medikamente-und-genussmittel\" class=\"uagb-toc-link__trigger\">3. medicines and stimulants<\/a><li class=\"uagb-toc__list\"><li class=\"uagb-toc__list\"><a href=\"#4-lebensstil\" class=\"uagb-toc-link__trigger\">4. lifestyle<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/li><li class=\"uagb-toc__list\"><a href=\"#normwerte-wie-hoch-ist-eine-gute-herzratenvariabilit\u00e4t\" class=\"uagb-toc-link__trigger\">Normwerte- Wie hoch ist eine &quot;gute&quot; Herzratenvariabilit\u00e4t?<\/a><ul class=\"uagb-toc__list\"><li class=\"uagb-toc__list\"><a href=\"#literatur\" class=\"uagb-toc-link__trigger\">Literature<\/a><li class=\"uagb-toc__list\"><li class=\"uagb-toc__list\"><a href=\"#wie-hat-dir-dieser-beitrag-gefallen\" class=\"uagb-toc-link__trigger\">How did you like this article?<\/a><\/ul><\/ul><\/ul><\/ul><\/ul><\/ol>\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/div><\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-3737fa29 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<figure class=\"wp-block-image aligncenter size-large has-custom-border mb-0 mt-0\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/cms.core-way.de\/wp-content\/uploads\/2024\/06\/Herz-1024x576.png\" alt=\"Das Bild zeigt eine m\u00e4nnliche Person mit einem schwarzen T-shirt. Er tippt auf seiner Smartwatch herum. Smartwatches k\u00f6nnen die Herzratenvariabilit\u00e4t (HRV) messen. Deswegen steht das Bild symbolisch f\u00fcr die Herzratenvariabilit\u00e4t. Das Bild wird f\u00fcr einen Beitrag genutzt in dem es um die Herzratenvariabilit\u00e4t geht und warum diese f\u00fcr Personen mit CED wichtig ist. \" class=\"wp-image-2663\" style=\"border-radius:16px;box-shadow:var(--wp--preset--shadow--deep)\" srcset=\"https:\/\/cms.core-way.de\/wp-content\/uploads\/2024\/06\/Herz-1024x576.png 1024w, https:\/\/cms.core-way.de\/wp-content\/uploads\/2024\/06\/Herz-300x169.png 300w, https:\/\/cms.core-way.de\/wp-content\/uploads\/2024\/06\/Herz-768x432.png 768w, https:\/\/cms.core-way.de\/wp-content\/uploads\/2024\/06\/Herz-480x270.png 480w, https:\/\/cms.core-way.de\/wp-content\/uploads\/2024\/06\/Herz.png 1366w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Heart rate variability (HRV) - What is it?<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Heart rate variability, or HRV for short, reflects the heart's ability to adapt to different situations and provides information on the <strong>Well-being<\/strong> and the <strong>General health<\/strong> one person.<\/li>\n\n\n\n<li>HRV is linked to the autonomic nervous system (ANS). With the help of the ANS, the body adapts to different environmental conditions and changing stress levels. A higher HRV stands for <strong>Recovery and regeneration<\/strong>a lower HRV for <strong>Increased activity and performance<\/strong>.<\/li>\n\n\n\n<li>HRV is unique to each person and depends on many different factors. Some of these factors can be influenced, others cannot. <\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Definition &amp; Bedeutung der Herzratenvariabilit\u00e4t<\/strong><\/h3>\n\n\n\n<p>Everyone knows the saying \"My heart beats like Swiss clockwork\", which implies that a healthy heart follows a steady rhythm. However, a healthy heart actually changes its rhythm with every single beat. This means that a different number of milliseconds elapse between each heartbeat. These <strong>Variation of milliseconds<\/strong> is referred to as heart rate variability, or HRV for short.<\/p>\n\n\n\n<p>The higher these variations are, i.e. the more different the number of milliseconds between heartbeats, the higher the HRV. If the time intervals between beats remain more constant, the HRV is lower.<\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-717d87a6 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<figure class=\"wp-block-image aligncenter size-large has-custom-border mb-0 mt-0\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/cms.core-way.de\/wp-content\/uploads\/2024\/06\/2-1-1024x576.png\" alt=\"\" class=\"wp-image-1534\" style=\"border-radius:16px;box-shadow:var(--wp--preset--shadow--deep)\" srcset=\"https:\/\/cms.core-way.de\/wp-content\/uploads\/2024\/06\/2-1-1024x576.png 1024w, https:\/\/cms.core-way.de\/wp-content\/uploads\/2024\/06\/2-1-300x169.png 300w, https:\/\/cms.core-way.de\/wp-content\/uploads\/2024\/06\/2-1-768x432.png 768w, https:\/\/cms.core-way.de\/wp-content\/uploads\/2024\/06\/2-1-540x304.png 540w, https:\/\/cms.core-way.de\/wp-content\/uploads\/2024\/06\/2-1-1080x607.png 1080w, https:\/\/cms.core-way.de\/wp-content\/uploads\/2024\/06\/2-1.png 1366w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">HRV measurement using an ECG diagram<\/figcaption><\/figure>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Warum ist die Herzratenvariabilit\u00e4t ein wichtiger Gesundheitsindikator?<\/strong><\/h3>\n\n\n\n<p>We are not consciously aware of the millisecond fluctuations between heartbeats, but they reflect our heart's ability to react to different situations.<\/p>\n\n\n\n<p>HRV is one of the first to react to stress or illness, which makes it one of the <strong>most meaningful signals from your body<\/strong> and provides helpful insights into your recovery, well-being and health.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How exactly does HRV work?<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Connection to the autonomic nervous system (ANS)<\/strong><\/h3>\n\n\n\n<p>The HRV is connected to the <strong>autonomic nervous system<\/strong>ANS for short. This consists of the parasympathetic nervous system (parasympathetic nervous system) and the sympathetic nervous system (sympathetic nervous system).<\/p>\n\n\n\n<p>The <strong>Sympathetic nervous system<\/strong> is responsible for the body reacting immediately to stress or a threat. It leads to a <strong>Increased activity and performance<\/strong> (\"Fight or Flight\") and makes the heart beat faster and the blood flow to the muscles stronger.<\/p>\n\n\n\n<p>The body needs to recover after every stressful situation. The <strong>Parasympathetic nervous system<\/strong> is responsible for rebuilding the reserves that have been used up and promotes <strong>Rest, relaxation and regeneration<\/strong> (\"Rest and Digest\").<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sympathetic nervous system (\"Fight or Flight\")<\/strong>: Reduziert die Herzratenvariabilit\u00e4t, aktiviert den K\u00f6rper in Stress- oder Gefahrensituationen<\/li>\n\n\n\n<li><strong>Parasympathetic nervous system (\"Rest &amp; Digest\")<\/strong>: Erh\u00f6ht die Herzratenvariabilit\u00e4t, f\u00f6rdert Regeneration &amp; Entspannung<\/li>\n<\/ul>\n\n\n\n<p>Together, the sympathetic and parasympathetic nervous systems regulate and control important organ functions, such as the heart and respiratory rate, the digestive system and the metabolism, thus ensuring a healthy and healthy body. <strong>Balance<\/strong>.<\/p>\n\n\n\n<p>As HRV is directly connected to the autonomic nervous system, i.e. also the sympathetic and parasympathetic nervous systems, the balance of the ANS can be assessed well via HRV. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Sympathikus vs. Parasympathikus \u2013 Was bedeutet das f\u00fcr deine Herzratenvariabilit\u00e4t?<\/strong><\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li>One <strong>higher HRV<\/strong> is associated with rest and regeneration, general fitness and good recovery. Here, the parasympathetic nervous system instructs the heart to beat more slowly to make room for the variability between heartbeats (= greater differences in the milliseconds between beats).<\/li>\n\n\n\n<li>One <strong>lower HRV<\/strong> is associated with \"fight-or-flight\" reactions, increased stress, illness or excessive physical exertion. Here, the sympathetic nervous system instructs the heart to speed up. This restricts the space for variability between heartbeats (= smaller differences in the milliseconds between beats).<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Why is HRV so individual?<\/strong><\/h2>\n\n\n\n<p>Wichtig zu beachten ist, dass eine &#8222;hohe&#8220; oder &#8222;niedrige&#8220; Herzratenvariabilit\u00e4t sehr individuell sind und sich von Person zu Person unterscheiden. Die Herzratenvariabilit\u00e4t ist eine <strong>Highly sensitive measured variable<\/strong>which reacts differently in every person.<\/p>\n\n\n\n<p>So don't compare your values with the HRV values of others, but concentrate on your own HRV values. <strong>own average values<\/strong>. In addition, it is also normal for HRV to vary daily and seasonally. <strong>Fluctuations<\/strong> is subject to.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Welche Faktoren beeinflussen deine Herzratenvariabilit\u00e4t?<\/strong><\/h2>\n\n\n\n<p>Dabei gibt es verschiedene Faktoren, die das autonome Nervensystem und dadurch auch die Herzratenvariabilit\u00e4t beeinflussen k\u00f6nnen. Auf einige dieser Faktoren kannst du Einfluss nehmen, auf andere nicht.<\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-a8e7ec4a alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<figure class=\"wp-block-image aligncenter size-large is-resized has-custom-border mb-0 mt-0\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/cms.core-way.de\/wp-content\/uploads\/2024\/06\/3-1024x576.png\" alt=\"\" class=\"wp-image-1535\" style=\"border-radius:16px;box-shadow:var(--wp--preset--shadow--deep);width:1024px;height:auto\" srcset=\"https:\/\/cms.core-way.de\/wp-content\/uploads\/2024\/06\/3-1024x576.png 1024w, https:\/\/cms.core-way.de\/wp-content\/uploads\/2024\/06\/3-300x169.png 300w, https:\/\/cms.core-way.de\/wp-content\/uploads\/2024\/06\/3-768x432.png 768w, https:\/\/cms.core-way.de\/wp-content\/uploads\/2024\/06\/3-540x304.png 540w, https:\/\/cms.core-way.de\/wp-content\/uploads\/2024\/06\/3-1080x607.png 1080w, https:\/\/cms.core-way.de\/wp-content\/uploads\/2024\/06\/3.png 1366w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">HRV factors: What influences your heart rate variability<\/figcaption><\/figure>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Factors that you cannot influence<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. genetics<\/h4>\n\n\n\n<p>Your <strong>genetic predisposition<\/strong> plays the main role in determining your baseline HRV, i.e. your normal values. Every person has unique genes and therefore a unique autonomic nervous system. This leads to individual differences in HRV patterns. You may therefore naturally have higher or lower HRV values.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">2. age<\/h4>\n\n\n\n<p>Die Herzratenvariabilit\u00e4t ver\u00e4ndert sich mit dem Alter. Je \u00e4lter eine Person ist, desto niedriger ist normalerweise auch die HRV. Dieser R\u00fcckgang der Herzratenvariabilit\u00e4t wird auf unterschiedliche <strong>age-related changes<\/strong> of the ANS.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">3. hormonal fluctuations<\/h4>\n\n\n\n<p><strong>The body's own hormonal cycles<\/strong> haben ebenfalls einen Einfluss auf die Herzratenvariabilit\u00e4t. Dies betrifft vor allem Frauen, da v.a. der <strong>Menstrual cycle<\/strong> das autonome Nervensystem und damit auch die Herzratenvariabilit\u00e4t beeinflusst. Ver\u00e4nderungen der Herzratenvariabilit\u00e4t in verschiedenen Phasen des Menstruationszyklus sind daher nichts Ungew\u00f6hnliches.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">4. emotions <\/h4>\n\n\n\n<p>Auch wenn wir achtsam und reflektiert mit unseren Gef\u00fchlen umgehen, so lassen sich unsere<a href=\"https:\/\/cms.core-way.de\/en\/how-your-thoughts-influence-your-ced\/\"> Emotionen<\/a> nicht wirklich kontrollieren. Emotionen wie <strong>Fear or excessive demands<\/strong> can lower HRV, indicating that we are not as resilient as normal at the moment. On the other hand <strong>Positive emotions and relaxation<\/strong> die HRV erh\u00f6hen. Unser Nervensystem ist dann besonders flexibel und widerstandsf\u00e4hig, was sich in der Herzratenvariabilit\u00e4t widerspiegelt.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">5. illness <\/h4>\n\n\n\n<p>Krankheiten und Gesundheitsprobleme k\u00f6nnen die Herzratenvariabilit\u00e4t ebenfalls beeinflussen. W\u00e4hrend einer Erkrankung reagiert der K\u00f6rper auch den <strong>physiological stress<\/strong>, was die Herzratenvariabilit\u00e4t senken kann.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Factors that you can influence<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. sleeping habits<\/h4>\n\n\n\n<p>Also your <a href=\"https:\/\/cms.core-way.de\/en\/restful-sleep-with-ced\/\"><strong>Sleep quality<\/strong> <\/a>and your <strong>Sleep-wake rhythm<\/strong> k\u00f6nnen die Herzratenvariabilit\u00e4t beeinflussen. Ein ausreichender und erholsamer Schlaf kann zu einer h\u00f6heren HRV f\u00fchren, w\u00e4hrend Schlafst\u00f6rungen und Schlafentzug negativ auf die Herzratenvariabilit\u00e4t wirken. Mit einer <strong>good sleep routine<\/strong>which adapts to your personal, natural rhythm, you can positively influence your HRV.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\" style=\"font-size:16px\">\n<p style=\"font-size:16px\"><em><mark style=\"background-color:#eeee22\" class=\"has-inline-color\">To find the right sleep routine for you, it can help to know your own chronotype, e.g. whether you are more of a morning person or a night person.  You can find various tests online for this. <\/mark><\/em><\/p>\n<cite>coreway tip<\/cite><\/blockquote>\n\n\n\n<h4 class=\"wp-block-heading\">2. environmental factors <\/h4>\n\n\n\n<p>Environmental factors, such as the <strong>Ambient temperature<\/strong> and <strong>Height<\/strong> or the <strong>Air quality<\/strong> can also influence HRV.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">3. medicines and stimulants <\/h4>\n\n\n\n<p>Medikamente und Genussmittel beeinflussen unser autonomes Nervensystem und dadurch auch unsere Herzratenvariabilit\u00e4t. <strong>Stimulants<\/strong> such as caffeine, for example, increase the activity of the sympathetic nervous system and can therefore lead to a lower HRV.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\" style=\"font-size:16px\">\n<p><mark style=\"background-color:#eeee22\" class=\"has-inline-color\"><em>If you measure your HRV after drinking caffeine, your values will most likely be distorted. It is therefore best to make sure that you have not consumed any caffeine before your measurements. It is best to take the measurement directly after waking up.<\/em><\/mark><em><mark style=\"background-color:#eeee22\" class=\"has-inline-color\">If the measurement is taken during the day, it is at least influenced by external factors. You can then also use this measurement for the input in the app.<\/mark><\/em><\/p>\n<cite>coreway tip<\/cite><\/blockquote>\n\n\n\n<h4 class=\"wp-block-heading\">4. lifestyle<\/h4>\n\n\n\n<p>All deine Lebensgewohnheiten tragen zu deiner individuellen Herzratenvariabilit\u00e4t bei. Du hast also durchaus eine gewisse Kontrolle \u00fcber deine eigene HRV. F\u00fcr eine ausgeglichene HRV kannst du dich vor allem auf folgende Lebensgewohnheiten konzentrieren: <strong>Schlafqualit\u00e4t, <a href=\"https:\/\/cms.core-way.de\/en\/sport-despite-ced-12-tips-for-an-active-and-healthy-lifestyle\/\">k\u00f6rperliche Aktivit\u00e4t<\/a>, Stressbew\u00e4ltigung, ausreichende Fl\u00fcssigkeitszufuhr und <a href=\"https:\/\/cms.core-way.de\/en\/this-diet-is-recommended-for-your-ced-according-to-the-ecco-guidelines-2025\/\">Ern\u00e4hrungsgewohnheite<\/a>n.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Normwerte- Wie hoch ist eine &#8222;gute&#8220; Herzratenvariabilit\u00e4t?<\/strong><\/h2>\n\n\n\n<p>As already explained, HRV varies from person to person and in adults can range from <strong>20 to 200 ms<\/strong> are sufficient. If you measure your HRV regularly, preferably overnight, you can determine your own baseline values.<\/p>\n\n\n\n<p>Schwankungen der Herzratenvariabilit\u00e4t  sind durch die vielen Einflussfaktoren ganz normal. Deshalb ist eine Messung \u00fcber Nacht auch besonders wertvoll. Hier befindet sich der K\u00f6rper in einem <strong>constant state<\/strong> without disruptive variables, such as stressful situations, social interactions or a changing environment.<\/p>\n\n\n\n<p>Die meisten wearables erm\u00f6glichen eine Messung der Herzratenvariabilit\u00e4t \u00fcber Nacht. Bei der Apple Watch l\u00e4sst sich dies bspw. auch in den Einstellungen aktivieren. Wenn du <strong>Questions about night-time measurement<\/strong> with your wearable, then feel free to contact us at <a href=\"mailto:kontakt@core-way.de\">kontakt@core-way.de<\/a>.<\/p>\n\n\n\n<p>We hope this article has given you a good overview of HRV. We would be delighted to receive a review!<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Literature <\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Team, O. (2024, February 7).&nbsp;<em>What is Heart Rate Variability (HRV)?<\/em>&nbsp;The Pulse Blog.&nbsp;<a href=\"https:\/\/ouraring.com\/blog\/what-is-heart-rate-variability\/\">https:\/\/ouraring.com\/blog\/what-is-heart-rate-variability\/<\/a><\/li>\n\n\n\n<li><em>I care Anatomy Physiology<\/em>. (2020).&nbsp;<a href=\"https:\/\/doi.org\/10.1055\/b-006-163254\">https:\/\/doi.org\/10.1055\/b-006-163254<\/a><\/li>\n<\/ul>\n\n\n\n<p>If you are interested in how stress affects your IBD, read our article: <a href=\"https:\/\/cms.core-way.de\/en\/stress-bei-ced-6-tipps-fuer-mehr-entspannung-in-deinem-alltag\/\">Relaxation with CED - The best techniques for coping with stress<\/a><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">How did you like this article?<\/h4>\n\n\n<div class=\"items-justified-left wp-block-site-reviews-form\"><div class=\"glsr glsr-default\" id=\"glsr_26hnotg3\" data-from=\"block\" data-shortcode=\"site_reviews_form\" data-hide=\"title,name,email,content\"><div class=\"glsr-form-wrap\">\n    <form class=\"glsr-form glsr-review-form\" method=\"post\" enctype=\"multipart\/form-data\" action=\"\">\n        <input type=\"hidden\" name=\"site-reviews[_action]\" value=\"submit-review\" \/>\n<input type=\"hidden\" name=\"site-reviews[_nonce]\" value=\"5ec1315175\" 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health.<\/p>","protected":false},"author":2,"featured_media":3406,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","inline_featured_image":false,"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center 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