“Hi, it’s me again, your healthiest unc in the Milky Way,” says American biohacker Bryan Johnson at the start of his latest Instagram reel, showing his resting heart rate to be 44 the night before. Sharing how he brought his resting heart rate down to that level, he said, “Lowering your resting heart rate (RHR) before bed is the single most effective thing you can do for your health.”
“When your resting heart rate is low, you can sleep well. When you sleep well, you’re more likely to exercise and sleep well,” said Johnson, suggesting the following strategies to lower your RHR.
- Cut down on caffeine: Stop intake around midday.
- Eat your final meal of the day around 4 hours before bed.
- Turn off all screens at least one hour before bed.
- Read a book, go for a walk, meditate.
- Use warm light. Avoid blue light, as it raises cortisol and resting heart rate.
- Lastly, no fights after 5 pm. Save those for the morning when you are well rested.
What does a RHR depend on?
According to Dr Vaibhav Mishra, senior director- cardiac surgery, Max Hospital, Patparganj, RHR depends on factors like age, fitness level, stress, medication, and general health. In a normal adult, it ranges between 60 and 100 bpm. A lower resting heart rate is a mark of better cardiovascular fitness and heart efficiency.
“Athletes and active people may score as low as 40-60 bpm. An RHR greater than 100 beats per minute is classified as tachycardia; less than 60 beats per minute is bradycardia and could indicate health problems, especially if the person is not an athlete,” he elaborated.
Dr Mishra recommended seven to nine hours of quality sleep every night. (Source: Freepik)
According to Dr Mishra, lowering your resting heart rate could do wonders for your heart health, as less load is placed on your heart. “A lower resting heart rate teaches us that a strong heart can pump blood less often. This reduces the risk of heart disease, hypertension, and stroke and provides a chance at longevity,” said Dr Mishra.
What helps?
The expert claimed that drinking water and reducing muscle tension can help lower resting heart rate.
“Hydration is important to help maintain a normal blood viscosity for optimum perfusion. Therefore, drinking enough water allows the heart to pump blood more efficiently and reduce the tiredness of the cardiovascular system, consequently slowing down the resting heart rate,” said Dr Mishra, further adding that a hydrated body with relaxed muscles moves toward a more balanced union between active and parasympathetic, which quite efficiently conducts blood flow through the body and works to support a lower resting heart rate.
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Among other activities, he recommended walking, running, cycling, or swimming aerobically for maintaining cardiovascular health. Include strength, flexibility, and aerobic exercises for a complete overall fitness program. Relaxation techniques such as meditation, breathing exercises, or yoga also help manage stress and lower RHR. Emphasising the importance of prioritising quality sleep, Dr Mishra recommended seven to nine hours every night. Sleep deprivation can increase your RHR.
A balanced diet that includes lots of fruits, vegetables, whole grains, low-fat protein sources, and healthy fats, and reducing sodium, sugars, and processed foods also helps.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
