#37

The most important measurement of HRV is during sleep so make sure the HRV readings you are using were during sleep. I use whoop. It’s probably the most accurate consumer level device for measuring HRV. When I wake up in the morning and open the app it prompts me to fill out a journal. The journal asks many questions. Some of them very personal. You don’t have to answer any questions you are uncomfortable with answering. Based on the journal and my sleep scores, I get weekly and monthly reports that reveal any correlation between my daytime lifestyle and my sleep quality. Lot’s of great data.

I don’t drink a lot but I tend to have a few drinks on the weekends. It only takes 1 or 2 drinks late in the evening to tank my HRV and sleep scores. That has been the biggest factor I have found on HRV. Other than being sick. I had my lowest score when I think I had food poisoning. I was also having poor HRV and sleep scores when I was taking TMG 1gm at bedtime. I quit taking it and my sleep score and HRV went back up. I’m considering taking TMG 500mg in the morning instead. I’ve been taking either Natrol or Pure Encapsulations melatonin 3mg extended release for years. In addition to the extended-release melatonin, I added (about 3 weeks ago) pure encapsulations melatonin 20mg, renue by science liposomal apigenin 75mg and taurine 3gm. My whoop numbers seem to have improved even more. I had another HRV of 103 last night. Coincidence? Maybe. We’ll see…

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#38

Thank you, I need all the help I can get. Doing a ten week coherent HRV training program (5 in, 5 out for twenty minutes twice a day). Hoping that will work. Also looking into biofeedback devices for HRV breathing. Going to also get the Parasym for vegas nerve stimulation. Already take melatonin, but the other supplements you referenced will be tried. I’ve made increasing my HRV my mission! :blush:

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#39

Can you provide more color on what this is?

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#40

Do you have any sense on the difference between when you do this and when you don’t?

#41

I’ve been taking 3 to 6 mg of extended release melatonin for at least 10 years. At one point I took 6 mg every night for several years. I went back to 3 mg and didn’t really notice much of a difference so I stuck to the 3 mg dose. It’s rare for me to miss a nightly dose. Maybe I will miss a dose five or six times in a year. On those occasions, I noticed that it takes a little bit longer to fall asleep. Like maybe 15 minutes longer. Back when I was more stressed it would probably take me 30 to 45 minutes longer to fall asleep which is why I started taking melatonin in the first place. Other than that I sleep just fine without it. Don’t just take melatonin for sleep. I take it because it’s antioxidant properties and because I think it’s healthy. Since adding 20 mg of melatonin, I’ve noticed I fall asleep a little quicker yet, but not much. I have noticed it seems to Give me longer periods of deep sleep according to WHOOP. I’ve tried 40 mg a couple times and didn’t notice much difference between 20 mg and 40 mg. I can’t say for sure what my heart rate variability is without any melatonin at all. It’s been a while since I’ve missed a dose and I don’t recall how it affected my HRV. I could skip a dose one night and see what happens. I’m not sure exactly what that would tell us. Even though I take melatonin every night HRV is fairly random. I get numbers 70s and 80s most of the time and rarely get numbers in the 60s or below or 90s and above so if I skip a dose of melatonin and I get an HRV in the 60s, I don’t know that I necessarily blame it on the melatonin. It could just be one of my off days. I think I would have to quit taking melatonin for about a month to see where it would trend. Currently, my HRV seems to be trending upward, so I really don’t want to mess with what I have going on right now. Perhaps I will experiment without melatonin sometime in the future.

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#42

As I mentioned here: Night HRV vs temperature variation
I’ve noticed there is a very good correlation between my sleeping temperature and my sleeping HRV so I just got an Eight Sleep Pod to try and regulate my sleeping temperature and here is the result:

image
image1080×1252 52.8 KB

Obviously that’s an N of 1 experiment but it’s been positive for me.
After 2 days I stopped the L-Theanine and the melatonin and it kept going up.

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How to get a better night's sleep by hacking your brainwaves (NewScientist)
#43

No caps. No smell. I used it once so far at level 9…quite powerful. I feel relaxed but I have not measured anything yet.

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#44

FYI. Elite HRV contains a breathing program where you can set the inhale timing, hold timing, exhale timing, hold timing, repeat. All the while it is tracking HRV. It is free. You just need a smartphone and a chest strap (polar 10 is the best I know).

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#45

Interesting will check it out. Thx.

#46

Btw, this company seems to have a imaging based body comp app too, have you tried that out:

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Weighing scales and visceral fat
#47

I hadn’t seen that. It is not free but it looks interesting. The photo scans reminds me of the Amazon watch (before they killed it)…it was very good at estimating body fat%, I thought.

I’ve asked some questions about what’s included in the price. I’ll report back.

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#48

Hmmm. This looks really interesting. Unfortunately the iPhone app version has very poor reviews if you change the filter to “most recent” reviews. Apparently it’s a monthly subscription app with no free trial. I might try it if I see a few positive recent reviews pop up.

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#49

Thx for color.

They refer to these papers, so does seem to be some science backing it with good correlations to gold standard measurements

https://www.nature.com/articles/s41430-021-00899-1

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#50

How does this thing work. Does it have chilled water running through the cover?
I have a chiliPad and it cycles cold water through the mattress cover to cool you down. No heat ability though.

#51

It can heat or cool but the nice feature is that it measures your movements, HR and HRV then use that to estimate your sleep stage and adjust the temperature accordingly. Generally cooler for the first part of the night and a little bit warmer for the second part.

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#52

Sure!
Here is the research article that convinced me that controlled breathing positively affects heart rate variability (HRV):

Heart rate variability and slow-paced breathing:when coherence meets resonance - ScienceDirect

Here is a YouTuve video I use (many others are available):

20 Minutes Guided 5-5 Heart Coherent Breathing with breathing heart bubble - YouTube

The research suggests 10 weeks, twice a day - then you can lighten the load. Hope that helps :slight_smile:

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#53

Pulsetto update.

I used it twice last night. Once on stress setting (4min) and once on sleep setting (10 min) right before bed. Both at level 8 or 9. Last night I had the lowest breathing rate I have EVER measured on Oura. I also slept well.

Good so far.

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#54

There is a 7 day free trial for the app. The blood tests are not included in the subscriptions (I’m 99% sure); I’ve asked for a quote on blood tests. The $10/month for body fat assessment seems high to me for an app technology. I’m going to think about it.

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#55

FWIW

Saw/received in an email on12-03-2023

AgelessRx discount for your first order

“Use Code CYBER23 for 25% OFF
Your First Billing Cycle*”

I use AgelessRx for LDN prescription and LDN purchase.

#56

Ok, so after getting back from Thxgvn travel I’ve used Pulsetto two days now.

Did 5-6 min in the mornings with the stress setting and and then that again + 12 min on the sleep setting. All times with level 7-8 (I tried level 9 but that was quite intense).

I subjectively slept well and better than average both nights. And especially my HRV seems to have been above average both nights (according to both my Whoop and my Oura, the Whoop actually had one of my highest night time HRVs ever (thought I’ve only had the Whoop since beginning of October on the first night).

Still early, but will give this a try for a few weeks and report back. Think there may be some real potential here, but let’s see.

@约瑟夫_拉维尔 @LaraPo @Joseph and anyone else who got one do you have any updates on your experience.

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