Higher HR During Sleep March 01, 2021 04:25PM |
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Quote
GeorgeN
In my case, as a non-ablatee without meds, higher heart rate at night is related to food I consume during the day. Dr. Coca published this book (link in PDF form) in 1956. Basically he suggested taking your pulse before eating and 30/60/90 minutes after. If you saw > 6 BPM increase, you were sensitive to something you ate and you'd have to eat foods by themselves to figure it out (I created a Google sheet I could access on my phone to track). Two years ago, got an Oura ring and had deep sleep of 0-3 min/night. I did some testing (an old style radial pulse with my fingers averaged it out and worked better than an instantaneous pulse with a device). I found some things I was consuming that had non-subtle increases: 15-25 BPM. Before eliminating, had an average overnight pulse of 64 on a random night. A couple months later, after working on this project, had an average overnight pulse of 45 (no change in exercise). My deep sleep went to between 30-90 minutes, a huge change for me.
It is an ongoing project, but when I line it up right, my pulse is much lower and deep sleep much better.
Coca said that what people are sensitive to is highly individual.
I also do breathing exercises. I found that 3 rounds of Wim Hof breathing, followed by slow, light breathing to replete CO2 will sometimes drop heart rate materially (5-10 BPM) - Wim Hof is known to help "reset" autoimmune function. Here is an example of waking up, doing this combo and going back to sleep:
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