Evening Exercise, Poor Sleep, and Resting Heart Rate | Don’t Die Podcast #3

About this Video

• Video Title: Evening Exercise, Poor Sleep, and Resting Heart Rate | Don’t Die Podcast #3
• Channel: Bryan Johnson
• Speakers: Bryan Johnson, Mike, Kate
• Duration: 00:53:57

Introduction

This podcast episode discusses a Whoop sleep study and the importance of resting heart rate as a key biomarker for health and wellness. The speakers explore the impact of evening workouts on sleep quality, how to lower resting heart rate, and the creation of a wind-down routine to improve sleep. Practical, cost-free strategies are emphasized.

Key Takeaways

• Evening workouts, especially high-intensity ones, negatively impact sleep: Strenuous exercise within four hours of bedtime delays sleep onset, shortens sleep duration, reduces sleep quality, elevates nocturnal heart rate, and decreases heart rate variability (HRV). Light exercise (yoga, slow walks) more than two hours before bed has minimal negative effects.
• Resting heart rate (RHR) is a crucial biomarker: RHR reflects overall health, encompassing stress levels, physical fitness, and sleep quality. Higher RHR correlates with increased risk of cardiovascular disease and mortality. Lower RHR indicates better overall health and increased likelihood of good sleep and exercise habits.
• Lowering RHR involves lifestyle changes: Strategies to decrease RHR include eating earlier and lighter meals, avoiding alcohol and stimulants before bed, establishing a relaxing wind-down routine (screens off at least an hour before bed), and improving physical fitness.
• A wind-down routine is essential: Creating a consistent pre-sleep routine helps reduce stress and anxiety, promoting better sleep. This involves disconnecting from screens, engaging in relaxing activities (reading, light walks, meditation), and addressing any mental anxieties or stressors before bed.
• Consistency is key: Maintaining a regular sleep schedule and consistent daily routines contributes to a lower RHR and better overall health.