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