The concept of lowering your heart rate before sleep (HRBS) has gained traction in biohacking circles, with some proponents claiming it’s a transformative practice. But is this technique genuinely beneficial, or just another wellness trend? Experts say the core idea isn’t new — it’s simply a refined way of emphasizing the importance of relaxation before bed.
What Is Heart Rate Before Sleep (HRBS)?
Naturally, your heart rate slows as your body prepares for rest. The speed at which this happens varies between individuals, and some suggest intentionally lowering it can improve sleep quality and even willpower. Biohacker Bryan Johnson calls HRBS “the single best thing” he’s ever learned, but the science behind these claims requires deeper scrutiny.
How Does It Work?
According to Dr. W. Christopher Winter, a neurologist and sleep medicine physician, most adults already experience the necessary heart rate reduction (50–60 bpm) before sleep without intervention. The real benefit isn’t necessarily forcing a lower HRBS, but rather achieving that state through relaxation. Dr. Beth Malow, director of the Vanderbilt Sleep Division, notes that winding down before bed naturally lowers your heart rate while simultaneously quieting racing thoughts – a powerful combination for improved sleep.
Why This Matters
The buzz around HRBS highlights a broader trend in self-optimization: people are increasingly looking for actionable ways to improve their well-being. However, the hype often overshadows the fundamentals. In this case, the focus on HRBS is essentially a sophisticated restatement of basic sleep hygiene principles: consistency, relaxation, and minimizing pre-bedtime stimulation.
How To Lower Your HRBS
The most effective method is simple: prioritize unwinding. Experts recommend activities like meditation, reading, or anything that promotes calmness. Creating a consistent sleep schedule, dimming lights, and wearing comfortable clothing can also contribute to better sleep. As Dr. Winter puts it, these practices “make a difference in sleep quality, which translates to better health.”
Lowering HRBS isn’t about a complex hack; it’s about recognizing that a relaxed body and mind naturally lead to better sleep.
Ultimately, the value of HRBS lies not in its novelty, but in its reinforcement of time-tested sleep habits.
