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How fast or slow your heart is beating before bed is an informative predictor of your overall health.
This measurement (heart rate before sleep, HRBS) is the number of heartbeats per minute measured while lying quietly right before sleep.
HRBS is a powerful biomarker of overall health. A single number representing how your whole body is doing.
HRBS is also a longevity therapy.
If you lower your heart rate before sleep (HRBS), you’re more likely to fall asleep faster and experience deeper, higher-quality sleep. This is because a lower heart rate reflects activation of the parasympathetic (“rest and digest”) system, which promotes relaxation and sleep onset.
After a large meal before bed, your heart rate stays elevated as your body diverts energy to digestion, making it harder to fall and stay asleep.
This is critical because sleep is the #1 longevity therapy.
There are two simple ways to measure HRBS. First, lay flat on your back and relax for sixty seconds. I find it helpful to take a few deep breaths to calm the body down.
1. If you have a wearable, you can check your app
2. If you don’t, count your pulse for 15 seconds and then multiply by 4
A fantastic HRBS score is around 50 bpm.
50 bpm reflects an efficient heart and a nervous system in “rest” mode. It's common in aerobically fit people or athletes.
It can signal:
If yours is higher, in the 60s, 70s, 80s, or 90s, don’t worry, you can make meaningful progress very quickly with the protocol below. Measure your baseline HRBS tonight, then try to lower gradually.
Note: if your score is consistently very low (below 40) or very high (above 80), especially with symptoms, check in with your physician. If you ever feel dizzy or faint, seek care. Also, women typically have a higher HRBS by ~3 bpm.
+ Finish all food ~4 hours before bed (earlier the better)
+ Avoid heavy/large foods for your last meals (i.e. pasta)
+ Avoid blue light (incl screens) at least 1 hour before bed
+ Avoid stress close to bed (fights, working late)
+ Finish high intensity exercise 4 hours before bed
+ Have a calming routine 1 hour before bed (read, walk, journal)
Actions that can raise resting heart rate:
Additional precautions to be taken:
The encouraging part of this is how quickly you’ll see the results.
Your body responds almost immediately to the changes you make. A lower HRBS tonight means better sleep tomorrow. Better sleep tomorrow means a lower heart rate tomorrow night. It’s simple, measurable, and entirely within your control.