6 Ways To Improve HRV During Sleep

Do you wake up feeling tired and unrested, even when you think you’ve gotten a proper night of sleep? The culprit behind it might be something you’ve never considered: heart rate variability (HRV).

HRV measures the variation in time between each heartbeat. This can serve as a powerful indicator of your body’s ability to manage stress, recover, and perform at its best.

When your HRV is low, it can signal poor sleep quality, chronic stress, and reduced overall health. On the other hand, having a high HRV demonstrates more resilience and a well-balanced nervous system.

The good news? There are actionable steps you can implement to improve your HRV while you sleep to help your body get deep rest.

In this guide, we’ll provide you with some strategies to support your nervous system, enhance sleep quality, and naturally boost your HRV.

What Is Your Heart Rate Variability (HRV)?

Heart rate variability (HRV) is the variation in milliseconds between each consecutive heartbeat.

HRV is there to reflect how adaptable your autonomic nervous system is. Having a high HRV shows a healthy balance between the sympathetic (“fight or flight”) and parasympathetic (“rest and digest”) systems. A low HRV can indicate stress or underlying health issues.

Tracking tools like heart rate monitors can allow you to measure and monitor your HRV over time and is used as an important measurement in health and fitness tests to assess stress levels, sleep quality, and recovery.

By improving your HRV, you’re not just enhancing your heart health but also optimizing your body’s ability to recover well, while performing at its best. This is why it should be a vital focus for anyone looking to improve their sleep quality and long term well-being.

6 Ways To Improve Your HRV During Your Sleep

Improving HRV during sleep requires a few consistent changes. Below are six science-backed methods to optimize your HRV score while you’re snoozing.

1. Mouth Tape

Mouth taping is a simple yet highly effective practice to promote nasal breathing during sleep, which directly supports your parasympathetic nervous system.

Nasal breathing improves oxygen efficiency, reduces stress, and enhances heart rate variability, while mouth breathing can lead to disrupted sleep patterns. (1)

By preventing unhealthy mouth breathing, mouth taping encourages deeper, more restorative sleep which helps to naturally increase your HRV.

Not all mouth tapes are created equal though. Which is why it’s so important to choose a high-quality product.

Dream Recovery is considered the best mouth tape for sleeping, thanks to its comfortable, eco-friendly materials like organic bamboo silk and hypoallergenic adhesive. This makes it luxuriously soft, while also ensuring no skin irritation or discomfort upon removal.

Learn more here about the benefits of mouth taping for sleep and other ways to train yourself to sleep with your mouth closed.

Try Dream Recovery Mouth Tape now and transform your sleep.

2. Optimize Your Sleep Environment

Creating an ideal sleep environment is critical for improving sleep quality and in turn, HRV. A cool bedroom (around 65°F or 18°C) and minimizing any noise and light promotes better quality sleep. If you can, try to invest in blackout curtains that keep your room as dark as possible.

Even small changes, like choosing breathable bedding to keep your body temperature cool while you sleep or decluttering your bedroom space so it feels calmer, can significantly impact your HRV by reducing nighttime stress and improving overall relaxation. (2)

3. Regular Exercise Earlier in the Day

Exercise is one of the most effective ways to increase heart rate variability, but it’s important to get the timing right!

Doing any sort of intense workout late at night can activate your sympathetic nervous system (fight or flight mode), making it harder to relax and sleep deeply.

So, instead, you should aim for regular exercise like moderate cardio or strength training earlier in the day.

Consistent movement improves circulation, lowers resting heart rate, and encourages better sleep, all of which contribute to a higher HRV score.

This means that over time, incorporating movement into your routine can help raise your baseline HRV and improve your overall resilience. (3)

4. Practice Pre-Sleep Meditation

Meditation is a highly effective (and proven!) way to improve your HRV during sleep by activating the parasympathetic nervous system and calming the mind.

Simple techniques like deep breathing, progressive muscle relaxation practices, or more guided mindfulness meditations can bring down your stress levels while preparing your body for a good night of sleep.

Regular meditation not only boosts your HRV but also improves your ability to manage stress during the day, setting you up for consistent recovery at night. (4)

If you need a little help on your meditation journey, apps like Calm or Headspace offer guided meditations tailored to help you relax and fall asleep more easily.

5. Try a Magnesium Supplement

Magnesium is a powerful mineral that supports relaxation and recovery, making it essential for improving heart rate variability. This nutrient helps reduce stress, calm your nervous system, and promote quality sleep, all of which have the potential to boost your HRV score. (5)

Yet, up to 60% of us don’t get enough magnesium each day!

Therefore, you may want to consider taking a magnesium glycinate supplement around 30-60 minutes before you want to go to bed.

You should also focus on a high-nutrient diet that includes magnesium-rich foods like spinach, almonds, and avocado for longer-term HRV improvements and overall well-being.

6. Avoid Stimulants Late at Night

Stimulants like caffeine and nicotine can activate your sympathetic nervous system (the stress response), leading to a lower HRV and disrupted sleep. To maximize your HRV, avoid these triggers at least 4-6 hours before bedtime.

Instead, try to go for a calming herbal tea like chamomile, lavender blossom, or tulsi to wind down in the evening.

FAQ

How do I raise my nighttime HRV?

You can raise your nighttime HRV by reducing your stress levels, exercising in the mornings, avoiding alcohol and stimulants in the evenings, and setting up a calming bedtime routine to ensure you get high-quality sleep.

Why is my HRV so bad while sleeping?

Your HRV might be bad while sleeping due to stress, anxiety, poor sleep quality, evening alcohol or stimulant consumption, or dehydration.

What is a good sleeping HRV number?

HRV is unique to each person, so there is no specific number to aim for. For example, a normal HRV can range from 20-200. However, a good sleeping HRV number is usually slightly lower than your HRV while you’re awake.

Final Thoughts

Boosting your HRV during sleep is a simple yet powerful way to enhance your overall health and resilience. From mouth taping to meditation, these strategies are designed to support your body’s natural recovery processes and improve your HRV score over time.

If you’re ready to start making improvements to your HRV during sleep, start with one or two tips from this list tonight and monitor your progress using an HRV tracker or app.

Small changes can make a big impact on your heart health and sleep quality!