To lower resting heart rate before bed, consume final meal 4 hours before bed, turn off screens 30 minutes before bed, avoid blue light 2 hours before bed and use red/amber light, read a book for 10 minutes before sleep, go to bed at the same time every night, expose eyes to light upon waking, walk for 10 minutes immediately after eating, engage in daily exercise (minimum 20 minutes), eat nutritious food and avoid junk food, and foster relationships with friends, family, and love.