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The single best thing I've learned out
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of everything I've ever done is your
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resting heart rate before sleep is the
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best thing you can do for your health,
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hands down. Let's say it's 60 beats per
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minute. Your goal over the next month is
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to lower your heart rate by 10% or so.
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So, if you're 60, be down to 54. And
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here's how you're going to do it. If
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your bedtime's at 10:00 p.m., eat your
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final meal of the day at 6:00 p.m. After
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6:00, no more food, no more snacks. By
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doing that, you allow your body to
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digest your food. And you're going to
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see that as you do that, your heart rate
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is going to go down. And the reason why
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your heart rate is so important is the
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lower your heart rate is, the better
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your sleep. The better your sleep, the
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better your willpower. Did you know if
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you don't sleep, your prefrontal cortex
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goes offline and you lose your
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willpower. So when you're trying to not
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eat the cookie, you're powerless. You
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can't do it. It's gone. So first thing
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is eat your final meal 4 hours before
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bed. Number two is you need to turn your
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screens off an hour before bed. You have
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to give your body the ability to wind
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down. And if you're scrolling or
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working, you're going to be in a roused
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state, which boosts your heart rate.
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Three, you want to have amber and red
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lights in your house, no blues. Be
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mindful of your stimulants. So noon,
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thereabouts, is when you want to stop
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your caffeine intake because caffeine
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has roughly a 6-hour half-life. So if
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you have a cup of coffee at 400 p.m. at
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bedtime, a half a cup of coffee is in
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your system. And then finally, you want
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to have some kind of windown routine
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where you read a book, go for a walk, do
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breath work, meditate, something to calm
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yourself down. I promise you this is the
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single best thing you can do for your
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health. Optimize your resting heart rate
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and it's going to be the very best thing
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you do for your mood. If you're
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experiencing anxiety or depression or
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you're having some other kind of
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difficulty, I'm telling you, high
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quality sleep is the
