Engaging in a nightly wind-down routine that transitions from a sympathetic to a parasympathetic nervous system state, by acknowledging and writing down thoughts from different internal 'voices', substantially reduces rumination and improves sleep, dropping RHR significantly.

“What worked for me is having an internal dialogue, listening to Ambitious Bryan's new ideas, Anxious Bryan's worries, and Dad Bryan's thoughts on the kids. Basically acknowledging their needs and thoughts and writing them down. This technique substantially reduced rumination loops which wreck sleep. Successfully doing this will drop RHR nearly as much as having good food hygiene (eating time and food type).”