Bryan Johnson: lower your heart rate before sleep
Peer-Reviewed Research
Key Takeaways
- Track your resting heart rate before bed using a wearable device. Aim to lower it over time (e.g., from 60 to 55 BPM in a month).
- Finish eating 4 hours before bedtime. No snacks or food after this cutoff (e.g., last meal at 6 PM for a 10 PM bedtime).
- Calm yourself before sleep with deep breathing to lower heart rate.
- Prioritize sleep quality to maintain willpower for healthy decisions the next day (e.g., avoiding junk food, exercising).
Products & Gear Mentioned
- Wearable device (unspecified brand) to monitor heart rate.
Notable Quotes
“The thing I care about the most is what is my heart rate before bed. It is like the most useful biomarker and it’s so easy cuz it’s free.”
Bottom Line
Lower your pre-sleep heart rate through fasting, deep breathing, and tracking progress with a wearable to improve sleep and daily willpower.
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Medical Disclaimer
This article is for informational purposes only and does not constitute medical advice. The research summaries presented here are based on published studies and should not be used as a substitute for professional medical consultation. Always consult a qualified healthcare provider before making any changes to your health regimen.
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