The #1 Habit That Transforms Sleep (and Energy)
photo credit: https://www.youtube.com/@BryanJohnson
I came across something recently from Brian Johnson, a prolific health influencer and biohacker who’s 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’re 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. That means 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, multiply by four, and that’s your heart rate per minute.
What’s a good number?
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.
According the Johnson’s research, these are things that raise your resting heart rate:
+ Adds 5-10 bpm, Alcohol before bedtime
+ Adds 5-25 bpm, Anxiety, stress, rumination
+ Adds 2-5 bpm, Late-day caffeine
+ Adds 4-10 bpm, Intense evening exercise
+ Adds 10 bpm, Large evening meals
+ Adds 10 bpm, Nicotine
+ Adds 5 bpm, Dehydration
+ Adds 5 bpm, High room or body temp
+ Adds 7 bpm, Certain meds will elevate
Simple ways to lower your heart rate before bed:
• 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’ll notice the difference fast. When you start ending your nights calmer, your sleep and energy improve almost immediately.
Credit to Brian Johnson for this insight. He also explains that he does the following, which for the average person comes across as excessive
+ Slight caloric restriction (2,250 cal daily)
+ Finish all food by 12 pm
+ Only use red light in the house at night.
Start with the above “simple ways” which should prove to be powerful enough to change your sleep and recovery in the near term.
Stay well,
Coach Brian
BodyCircuit