Cardiologists Swear by This Nightly Habit To Reduce Hypertension ...Saudi Arabia

According to Million Hearts, nearly half of adults (119.9M) have hypertension, which is categorized as a blood pressure of 140/90 or higher. And of that number, only about one in four of them have it under control, according to the CDC. 

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.

Ahead, we spoke with cardiologists about a nightly habit they swear by to reduce hypertension. Hint: you may already be doing it. 

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According to Dr. Nishant Kalra, MD, an interventional cardiologist and regional chief medical officer at VitalSolution and Ingenovis Health, when it comes to reducing hypertension, it can be incredibly helpful to focus on sleep hygiene.

"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." 

Related: Pistachios vs. Walnuts: Which One's Healthier?

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 

According to the National Institute of Health, adults are recommended to get between seven and nine hours of sleep per night. If you're getting less than that, then you're not only putting yourself at risk for hypertension, but also memory issues, headaches, slow reaction times, fatigue, daytime sleepiness, anxiety and depression. 

Here's how to improve your sleep hygiene:

One of the simplest but most effective sleep hygiene rules is to keep your bedroom cool and dark. Our bodies naturally lower in temperature as we fall asleep, so a cooler environment can help signal to your brain that it’s time to rest.

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 

Dr. Mohanakrishnan Sathyamoorthy, MD, a board-certified cardiologist and chair of internal medicine at Burnett School of Medicine at TCU, says engaging in calming activities before bed may help you get more restful sleep. 

"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." 

When it comes to reducing hypertension, the cardiologists we spoke with noted how important it is to watch what you're eating and drinking. 

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. 

Aside from alcohol, you'll want to avoid eating heavy meals at night, especially those with high-fat and high-sodium levels as these can disrupt sleep and negatively impact blood pressure.

Related: ‘I’m a Cardiologist, and This Is the One Thing I Add to Almost Every Meal’

Take Your Medication 

If you're on blood pressure medication, then you'll want to make sure you take it as prescribed, especially if it's an evening medicine. 

"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 sleeplessness is a persistent issue for you, it could be worth it to see a sleep medicine specialist.In some cases, there might be an underlying issue contributing to your lack of sleep such as restless leg syndrome, insomnia, or sleep apnea. 

"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. 

Related:Why You Keep Waking Up in the Middle of the Night—and What Your Body’s Trying To Tell You

While getting into a sleep hygiene routine may help reduce hypertension, it may not be enough for some people.

Dr. Andrew M. Freeman, MD, board-certified cardiologist and director of clinical cardiology and prevention and wellness at National Jewish Health, says if your blood pressure regularly runs above 130/80 or you’re experiencing symptoms like fatigue, vision changes or headaches, then it's time to see a doctor. 

Up Next:

Related: 5 Foods To Buy Every Week To Lower Your Hypertension Risk, According to Cardiologists

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