If you have hypertension, then it's likely your doctor has either prescribed lifestyle changes, medication or perhaps a combination of both to lower your blood pressure to a healthier range. Speaking of lifestyle changes, nighttime habits can fall into that category and can potentially make a difference in your blood pressure.
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"A consistent nightly routine, especially focusing on sleep hygiene, can make a significant difference," Dr. Kalra says. "Sleep plays a crucial role in regulating stress hormones like cortisol and the body's ability to manage these hormones is compromised when sleep-deprived, which can lead to elevated blood pressure."
Aside from elevating blood pressure, Dr. Kalra adds that insufficient sleep can also impact other lifestyle choices such as diet and exercise, which can further pose a potential risk to cardiovascular health.
How To Improve Sleep Hygiene
Here's how to improve your sleep hygiene:
Darkness is important too: Exposure to light can suppress melatonin production (the hormone that regulates your sleep-wake cycle). Blackout curtains, eye masks and dimming lights an hour before bed can all make a big difference.
Engage in calming activities before bed
"Reading a book, listening to calming music, and trying to avoid phone use at bedtime will help ensure not only a good night's sleep, but may have a beneficial and positive impact on blood pressure," Dr. Sathyamoorthy tells Parade. "All of these interventions work by reducing what we call the sympathetic nervous system and help accentuate parasympathetic function which is the resting side of the central nervous system."
For starters, Dr. Kalra recommends steering clear of alcohol and nicotine, especially before bedtime. "Nighttime alcohol can acutely increase nocturnal heart rate, disrupt autonomic regulation and raise morning blood pressure," he says.
Related: ‘I’m a Cardiologist, and This Is the One Thing I Add to Almost Every Meal’
Take Your Medication
"We cardiologists recommend taking at least one prescribed antihypertensive medication at bedtime rather than in the morning," says Dr. Kalra. "This approach, known as "chronotherapy," is supported by evidence from large randomized trials such as the Hygia Chronotherapy Trial, which demonstrated that bedtime dosing of antihypertensive medications leads to better nocturnal blood pressure control and a significant reduction in major cardiovascular events compared to morning dosing."
See a Sleep Medicine Specialist
"If you snore loudly or feel excessively tired during the day, talk to your cardiologist about the possibility of sleep apnea, a condition that can negatively impact blood pressure," says Dr. Kalra.
While getting into a sleep hygiene routine may help reduce hypertension, it may not be enough for some people.
Up Next:
Related: 5 Foods To Buy Every Week To Lower Your Hypertension Risk, According to Cardiologists
Sources:
Dr. Andrew M. Freeman, MD, board-certified cardiologist and director of clinical cardiology and prevention and wellness at National Jewish HealthDr. Mohanakrishnan Sathyamoorthy, MD, board-certified cardiologist and chair of internal medicine at Burnett School of Medicine at TCUDr. Nishant Kalra, MD, an interventional cardiologist and regional chief medical officer at VitalSolution and Ingenovis Health Read More Details
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