Our heartbeats are not a uniform interval apart. HRV measures the variation in time between heartbeats. This is controlled by the autonomic nervous system along with heart rate, blood pressure, breathing, and digestion. Measuring HRV on your fitness tracker, may give you a way to observe stresses in your autonomic nervous system. The more stressed you are, the less variation in time between heart beats, ie the lower your HRV.
HRV will normally be higher when we are in our 20s (55 – 105 milliseconds) and lower by the time we are in our 60s (25 – 45 milliseconds). However, you may be able to influence this by changing some lifestyle factors.
Lifestyle Factors that may help increase HRV
HRV will normally be higher when we are in our 20s (55 – 105 milliseconds) and lower by the time we are in our 60s (25 – 45 milliseconds). However, you may be able to influence this by changing some lifestyle factors.
Lifestyle Factors that may help increase HRV
- Stop eating 3 hours before bed, so food is digested before you sleep
- Minimize alcohol, it interferes with parasympathetic nervous system function
- Practice meditation
- Get exposure to natural light every day
- Minimize stress, it disrupts parasympathetic nervous system function
- Incorporate daily periods of slow abdominal breathing (4 seconds inhale, 6 seconds exhale, for 10 minutes)
- Listen to Theta Waves for 10 minutes before sleep, these slow your brain waves ready for sleep