5 Ways People Over 40 Are Supporting Their HRV

1

Sleep enough, and at the same time every night.

Your nervous system does most of its recovery overnight, and that's when your wearable reads HRV. Short or irregular sleep keeps your body in "alert" mode, and your morning number shows it.

Aim for 7–9 hours, and protect the schedule as much as the total. Going to bed and waking up within the same 30-minute window, weekends included, gives your body a rhythm to recover against.

• Keep the room cool, dark and quiet
• Screens off an hour before bed
• Same wake-up time, even after a late night

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2

Slow your breathing to six breaths a minute.

Breathing is the one part of your nervous system you can steer on purpose. At about six breaths a minute (a five-second inhale and a five-second exhale), your heart rate starts to rise and fall with each breath. Researchers call this resonance breathing, and HRV tends to climb while you do it.

Five to ten minutes a day is enough to start. Many people add it to their wind-down routine or use it before a stressful call.

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3

Stay hydrated, and go easy on the nightcap.

Even mild dehydration lowers blood volume, so your heart works harder and HRV dips. Alcohol matters even more. A couple of evening drinks can suppress overnight HRV and raise your resting heart rate, often enough to see on your wearable the next morning.

• A full glass of water before your morning coffee
• Roughly half your body weight (lb) in ounces through the day, a common rule of thumb
• Finish any alcohol at least three hours before bed, or swap it for sparkling water and citrus

If you track HRV, try one week without evening drinks and compare your numbers.

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4

Build an aerobic base, then add some intensity.

Steady cardio trains your heart to work efficiently and, over time, strengthens the "rest and recover" side of your nervous system. After 40, consistency matters more than intensity.

• Zone 2, three to four times a week: brisk walking, easy cycling, rowing, swimming, or a jog slow enough that you can still talk
• 150 minutes a week is the widely recommended minimum
• One harder session once your base is built: bike intervals or hill repeats
• Let HRV guide you: a dip the morning after a hard day means keep today easy

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5

Take 1–3 dosed softgels before bed.

The four habits above do the heavy lifting. HRV+ is designed to support them during the overnight window, when recovery happens.

Each serving pairs magnesium, which supports normal muscle and nerve function and helps you relax, with omega-3s (DHA/EPA) and curcumin to support a healthy response to everyday and training stress. It's low-dose by design. Start with one softgel and work up to three.

HRV+ was co-created by sports scientist Don Moxley, who was using HRV to monitor elite athletes long before it reached consumer wearables. Many people find it simplifies their nightly supplement routine, too.

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