Your heart is always active, but it is resting when you are calm and sitting quietly for extended periods. During this position, it beats at a slow rate, and this is referred to as your resting heart rate. This value is not just a number; it is a reflection of your heart condition. A heart rate of 60 to 90 beats per minute is considered within normal limits, and if it exceeds 90, it may be an indicator of potential heart problems. This rate is influenced by genetics, age, and stress, and research has shown that maintaining a low level can lead to increased longevity and fewer heart complications.
Understanding resting heart rate and its significance
Resting heart rate refers to the rate at which the heart beats every minute when one is resting. It usually remains relatively constant daily and is affected by certain issues, including age, lifestyle, activity level, and certain diseases and medications. The heart rate usually tends to indicate good cardiac health when it is low and suggests potential health problems when it rises steadily with time. For example, heart rates of 28 beats per minute are not uncommon for some athletes because they are exceptionally healthy and aerobically fit.According toHarvard Health, various studies have revealed that a high resting heart rate has an important role in determining health outcomes. A study conducted among 29,000 adults who did not have any underlying heart conditions demonstrated that an increase in heart rate over a period of ten years increased the risk of death. Furthermore, a study conducted in postmenopausal women revealed that women who had high heart rates were likely to encounter heart attacks compared to women who had normal heart rates.
Biohacker Bryan Johnson reveals why and how resting heart rate is important before bed
A low heart rate is associated with good heart health. You can keep your heart healthy by exercising, controlling stress, staying away from smoking, and ensuring that you remain at a healthy weight. With regular monitoring of heart rate, you can assess how you are progressing in staying healthy for the rest of your life.A recent video shared by Bryan Johnson on Instagram, where he explains the importance of resting heart rate and how he achieved this goal by going too low. The video explains the importance of resting heart rate and how he achieved this goal. The video further contains his experience where he reveals: “My own resting heart rate is 44.”Furthermore, according to the post, the most effective means to have good health is by reducing the heart rate before bedtime. As the heart rate determined the sleeper sleeps better, he also mentioned how people tend to increase their heart rate by shouting, raising it from 44 to 77, which ultimately harms their overall healthID@undefined Caption not available.ID@undefined Caption not available.ID@undefined Caption not available.
Strategies to lower your resting heart rate
There are several evidence-based strategies to help reduce your resting heart rate:
- Cut the caffeine: Stop intake around midday
Caffeine is a stimulator that can last within your body for a period of 6 to 8 hours. It can disrupt the body’s physiological signals that induce sleep if taken late in the evening hours. Avoid the intake of caffeine from midday onwards to give your body sufficient time to process it and hence promote a smooth transition to sleep.
- Eat your final meal at least 4 hours before bed
Dining before sleeping can result in digestion problems and sleep disturbance. Eating a heavy meal before sleeping can cause acid reflux, and consequently, this can increase the difficulty of falling asleep. It is recommended that the last meal be consumed at least four hours before bedtime. It helps the body in the process of digestion, thus promoting sleep.
- Turn off the screen at least 1 hour before bed
Turning off electronic devices an hour before bedtime helps the body produce melatonin naturally, preparing the body and mind for a good night’s rest.Reading a physical book, not through a backlit screen, is a calming task that relieves stress and tells your body to relax and wind down. Reading can also distract you from thinking too much, which will lull you to sleep.
- Go for a walk and meditate
Light physical exercise and meditation help calm the body and mind. Walking helps you get rid of stress hormones from your body and also helps you clear your mind, while meditation helps you reduce the pace of your thinking, decrease your heartbeat rate, and prepare your nervous system to rest. Warm and soft lighting recreates the natural appearance of the setting sun and gives you a signal to relax and prepare for the end of the day. Unlike bright light, warm light promotes the production of melatonin and helps you prepare for sleep.
- SAY NO to fights after 5 pm
Every day a stressful emotion or argument causes cortisol production. Cortisol is a hormone that helps you remain alert. Taking part in arguments close to the time you need to sleep might not allow you to relax. Therefore, avoiding arguments in the evening helps you maintain a calm brain that is ready to sleep.
How to measure your resting heart rate
Taking your resting heart rate is easy and does not involve visiting your doctor. You only require your index and middle fingers, which you press on the wrist just below the thumb, and then lightly gauge the number of beats in 15 seconds and multiply by four. The best way to take your resting heart rate successfully is when you are waking up in the morning before getting out of bed.
When to consult a doctor
A heart rate above 85 is worth discussing with a medical professional. Some people have naturally higher heart rates, but personal characteristics, lifestyle, and cardiovascular risk must also be considered. A healthcare professional can recommend the best methods for addressing this issue and working out a strategy to keep the heart healthy.
