A Regular Sleep Schedule Helps Keep Blood Pressure Normal
Specialists recommend sleeping seven to nine hours a night and going to bed at about the same time to protect heart and blood vessel health. The advice was reported by the publication EatingWell.
Insufficient or irregular sleep is linked to higher blood pressure and, as a result, a greater risk of heart disease. This is according to the health and lifestyle publication EatingWell, which cites research and specialist recommendations. For most adults, the optimal amount of sleep is seven to nine hours per day.
Why sleep affects blood pressure
The human body runs on a circadian rhythm, or internal biological clock, which regulates sleep, hormone release, digestion and other processes. Blood pressure changes through the day: it usually rises after waking and falls at night. During normal sleep it drops by about 10–20%, which lets the heart and blood vessels rest.
If blood pressure does not fall enough at night, the risk of cardiovascular complications, stroke and heart failure may increase. An irregular routine can disrupt biological rhythms and interfere with the mechanisms that regulate blood pressure.
When to go to bed
The publication notes that adults who usually fall asleep between 10 p.m. and 11 p.m. may have a lower risk of cardiovascular disease. Going to bed later, especially after midnight, is linked to a higher risk. However, there is no universal bedtime that suits everyone; getting enough sleep and keeping a consistent schedule matter more. Sleeping longer than nine hours is also associated with a higher risk of hypertension, or high blood pressure.
Specialist recommendations
- Go to bed and get up at about the same time, including on days off.
- Stay physically active during the day, for example by walking.
- Spend 10–15 minutes on relaxation exercises before sleep.
- Air the bedroom, dim the lights and limit electronic devices in the evening.
- Avoid caffeine and alcohol right before bed, and avoid heavy dinners.
Blood pressure can also be kept normal by eating vegetables, fruit, whole grains and legumes, choosing potassium-rich foods, cutting back on salt, exercising regularly and measuring blood pressure at home. Experts stress that heart health is affected by a combination of factors.
