1. Alcohol
Even small amounts of alcohol can lower your heart rate variability (HRV) by roughly 12% and reduce deep sleep by around 7%. While alcohol might relax your mind at first, it actually activates the sympathetic nervous system, which leads to lower-quality sleep and slower overnight recovery.

2. Eating Too Close to Bedtime
Late or heavy meals raise your heart rate and body temperature, which decreases HRV and reduces restorative sleep. To optimize recovery, finish eating at least three to four hours before bed. Light, easy-to-digest meals like soups or smoothies can make a noticeable difference in sleep quality.

3. Subtractive Sleep
Improving sleep often comes from removing the habits that disrupt it rather than just adding more supplements or tools. Avoiding alcohol and late-night meals can significantly boost HRV, increase deep sleep, and enhance your overall recovery each night.