This Simple Tip is Will Help You Live Longer and Sleep Better | Bryan Johnson

Health Optimization - Lowering resting heart rate before sleep is highlighted as the single best action for health improvement [1][6] - Aim for a 10% reduction in resting heart rate over a month, for example, from 60 bpm to 54 bpm [1] Sleep Quality Enhancement - Eating the final meal 4 hours before bedtime aids digestion and lowers heart rate, improving sleep quality [1][2][3] - Turning off screens an hour before bed allows the body to wind down, preventing a roused state that elevates heart rate [3][4] - Avoiding caffeine intake after noon is crucial due to its 6-hour half-life, which can disrupt sleep if consumed later in the day [4] Environmental Factors - Using amber and red lights instead of blue lights in the house can help promote relaxation [4] Relaxation Techniques - Incorporating a wind-down routine such as reading, walking, breath work, or meditation can calm the body and mind [5] Mental Well-being - High-quality sleep, achieved through optimized resting heart rate, is beneficial for mood and can alleviate anxiety or depression [6]