Lowering resting heart rate before bed, achieved by eating earlier and lighter, avoiding alcohol and late-night snacks, and managing stress, improves sleep quality.

“My suggestions for you: + final meal four hours before bed + screens off one hour before bed + read a book 10 min before bed + in bed at the same time every single night”

“So the rule here is screens off 60 minutes before bed.”

“That means when you do that, you eat earlier and lighter. You avoid alcohol, you avoid late night snacks, you avoid high stress. just before bed. That which lowers your heart rate before bed improves your sleep.”

“Turn off all screens at least 1 hour before bed. Read a book. Go for a walk. Meditate. Use warm light. Avoid blue light because it raises your cortisol and resting heart rate.”