Want to get healthier? One of the most important factors to overall health is Heart Rate Variability (HRV).
A low HRV has been associated with an increased risk of depression, anxiety, cardiovascular disease, and even death.
Here are 8 ways to increase your HRV👇
A low HRV has been associated with an increased risk of depression, anxiety, cardiovascular disease, and even death.
Here are 8 ways to increase your HRV👇
What is HRV?
HRV is simply a measure of the variation in time between each heartbeat.
The greater the variability is, the better your body is able to perform and function. And vice versa for a lower variance.
HRV is simply a measure of the variation in time between each heartbeat.
The greater the variability is, the better your body is able to perform and function. And vice versa for a lower variance.
1. Improve Sleep
Getting more deep sleep will increase your HRV.
To get more deep sleep, use a product that cools your bed such as the @eightsleep Pod Pro or cool down your bedroom.
The body’s temperature needs to drop by about 2-3 degrees Fahrenheit to get into deep sleep.
Getting more deep sleep will increase your HRV.
To get more deep sleep, use a product that cools your bed such as the @eightsleep Pod Pro or cool down your bedroom.
The body’s temperature needs to drop by about 2-3 degrees Fahrenheit to get into deep sleep.
2. Exercise Regularly
Studies have shown that consistent exercise is one of the top ways to increase HRV.
Exercising at least 3-4 times per week on a regular basis is one of the best ways to improve your HRV and overall recovery.
Studies have shown that consistent exercise is one of the top ways to increase HRV.
Exercising at least 3-4 times per week on a regular basis is one of the best ways to improve your HRV and overall recovery.
3. Avoid Alcohol
Drinking alcohol has a significantly negative impact on one’s HRV.
When you have alcohol, the body works extra hard to process the alcohol during the night, which limits your ability to get into restorative stages of sleep, including Deep and REM sleep.
Drinking alcohol has a significantly negative impact on one’s HRV.
When you have alcohol, the body works extra hard to process the alcohol during the night, which limits your ability to get into restorative stages of sleep, including Deep and REM sleep.
4. Cold Exposure
Studies have shown that exposing the body to cold temperatures has numerous benefits -- one of which is improving HRV.
The best way to implement cold exposure is to take cold showers or ice baths. You can also use Cryotherapy devices.
Studies have shown that exposing the body to cold temperatures has numerous benefits -- one of which is improving HRV.
The best way to implement cold exposure is to take cold showers or ice baths. You can also use Cryotherapy devices.
5. Avoid Caffeine after 2 pm
Caffeine has a half-life of 5 hours, which means it takes 10 hours to completely get out of your system.
Having caffeine in the afternoon or evening will reduce overall sleep quality, as you’ll get less deep and REM sleep, which will lower your HRV.
Caffeine has a half-life of 5 hours, which means it takes 10 hours to completely get out of your system.
Having caffeine in the afternoon or evening will reduce overall sleep quality, as you’ll get less deep and REM sleep, which will lower your HRV.
6. Stay Hydrated
It's easier for the body to circulate blood and deliver oxygen to your body when you have a proper amount of water in your system.
Staying hydrated throughout the day and after workouts is critical to increasing your HRV.
It's easier for the body to circulate blood and deliver oxygen to your body when you have a proper amount of water in your system.
Staying hydrated throughout the day and after workouts is critical to increasing your HRV.
7. Eat Healthy
A healthy diet and intermittent fasting have both been shown to drastically increase HRV.
Eat healthy foods and try to avoid meals within 3 hours of bedtime. This allows the body to focus on restoring itself vs. spending energy digesting your most recent meal.
A healthy diet and intermittent fasting have both been shown to drastically increase HRV.
Eat healthy foods and try to avoid meals within 3 hours of bedtime. This allows the body to focus on restoring itself vs. spending energy digesting your most recent meal.
8. Get more light in the morning
Every cell in your body has a 24-hour clock -- this "clock" is known as the circadian rhythm.
Getting 5+ minutes of exposure to sunlight 30-60 minutes after waking up sets your circadian rhythm, which optimizes sleep patterns and increases HRV.
Every cell in your body has a 24-hour clock -- this "clock" is known as the circadian rhythm.
Getting 5+ minutes of exposure to sunlight 30-60 minutes after waking up sets your circadian rhythm, which optimizes sleep patterns and increases HRV.
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