Get Sufficient Sleep
Getting sufficient sleep is another vital component of individuals lowering their resting heart rate. A lack of sleep can have severe repercussions on an individual's cardiovascular system. Experts recommend getting between seven and nine hours of sleep per night. Patients with certain medical conditions may need even more sleep than that. However, individuals are likely to need less sleep as they get older. If an individual often stays up too late, they may rack up a sleep debt that will impact every area of their life. When individuals get enough sleep, their blood pressure and heart rate both lower during the night.
Studies also show that sleep-deprived individuals do not have normal fluctuations in their heart rate. Instead, their heart rate remains elevated no matter whether they are resting or working. In addition, insufficient sleep can increase an individual's C-reactive protein levels. This protein is associated with inflammation, and it often points to a higher risk of cardiovascular disease. Another cardiovascular risk is insulin resistance, which a lack of sleep can cause. This may cause cardiovascular damage and type 2 diabetes.