I came across something from Bryan Johnson, a prolific health influencer and biohacker who has spent millions testing and refining science-backed health habits. Out of everything he does, he says this is the single most important thing to focus on:
Lower your heart rate before sleep.
Your heart rate before bed is one of the best reflections of your overall health. It tells you how you are managing stress, how your food timing affects recovery, and whether your body is ready for deep, restorative sleep.
When your heart rate is elevated before bed, your body is still in “go” mode — slower sleep onset, lighter sleep, and poorer recovery. A lower heart rate signals your body has shifted into “rest and digest” mode, which leads to deeper, higher-quality sleep.
How to Check It
If you wear a tracker like Oura, Whoop, or Apple Watch, check your heart rate right before you fall asleep. If you don’t, count your pulse for 15 seconds and multiply by four.
A strong target is around 50 beats per minute. That’s typical of people who are aerobically fit and recover well. If yours is higher, don’t stress — you can make quick improvements by adjusting a few habits.
What Raises Your Resting Heart Rate Before Bed
| Factor | Estimated Impact |
|---|---|
| Alcohol before bedtime | +5–10 bpm |
| Anxiety, stress, rumination | +5–25 bpm |
| Large evening meals | +10 bpm |
| Nicotine | +10 bpm |
| Intense evening exercise | +4–10 bpm |
| Dehydration | +5 bpm |
| High room or body temperature | +5 bpm |
| Late-day caffeine | +2–5 bpm |
| Certain medications | +7 bpm |
Simple Ways to Lower It
- Finish eating three to four hours before sleep
- Skip alcohol and late caffeine
- Avoid heavy meals close to bedtime
- Keep screens off an hour before bed
- Create a calm wind-down routine — walk, read, stretch, or journal
- Keep your room cool, dark, and quiet
- Stick to a consistent bedtime and wake-up time
You will notice the difference fast. When you start ending your nights calmer, your sleep and energy improve almost immediately.
Note: Bryan Johnson also does things that are excessive for the average person — slight caloric restriction, finishing all food by 12 pm, using only red light in the house at night. The simple list above is powerful enough to change your sleep and recovery in the near term.
BodyCircuit