CATEGORY
Sleep & Recovery
How to Improve HRV
Some of the most effective include:
Eat your last meal at least 2–3 hours before bed
Stay hydrated throughout the day
Balance intense workouts with active recovery
Limit alcohol, especially in the evening
Try cold exposure or contrast showers (if tolerated)
Do light to moderate movement on low-HRV days
Prioritize consistent, high-quality sleep
Reduce screens and overstimulation at night
Practice slow breathing, mindfulness, or meditation
Build a calming wind-down routine before bed
Get natural morning light exposure
Maintain a regular wake/sleep schedule
Manage stress with journaling, reading, therapy, or relaxation habits
What High HRV (Good) Suggest:
Your nervous system is balanced and flexible
You are recovering well from physical or emotional stress
Your body is adapting efficiently to the demands of your day
You are likely well-rested, hydrated, and energized
People with higher HRV tend to have better stress resilience and greater long-term health stability.
What Low HRV (avoid) may indicate:
Elevated stress (physical or mental)
Fatigue or overtraining
Illness or inflammation
Poor sleep or irregular sleep patterns
Dehydration or poor recovery
Short-term dips are normal. Consistently low HRV, however, can be a signal to adjust your habits and prioritize recovery.
The Bigger Picture: HRV and Longevity
Tracking HRV gives you a real-time window into resilience, recovery, and long-term health. Studies link higher HRV to:
Lower inflammation
Stronger cardiovascular health
Better metabolic function
Improved emotional regulation
Longer lifespan
In simple terms, maintaining a higher average HRV is associated with a healthier, more resilient body and a longer life
