Lower Your Blood Pressure With This Sleep Habit
New research suggests that going to bed at the same time every night may help reduce blood pressure and improve heart health.
High blood pressure affects nearly 120
million adults in the United States and contributes to more than 660,000
deaths annually. While medications and lifestyle changes like diet and
exercise are standard treatments, a new study points to an unexpectedly
simple strategy: maintaining a consistent bedtime.
What the Research Found
Researchers recruited 11 participants with hypertension, aged 45 to 62,
for a two-week study. Before the study began, participants' bedtimes
varied by an average of 30 minutes from night to night. During the study
period, they maintained a regular sleep schedule, reducing that
variability to just seven minutes.
The results were promising. Participants experienced an average
reduction of 4 points in their systolic blood pressure (the top number)
and 3 points in their diastolic blood pressure (the bottom number). More
than half of the participants showed significant blood pressure
reductions.
The decreases were primarily driven by
lower nighttime systolic readings and overall diastolic measurements.
According to the researchers, a 5-point reduction in nighttime blood
pressure can lower cardiovascular event risks by more than 10%.
The Science Behind It
Why would something as simple as a regular bedtime affect blood
pressure? Researchers believe that irregular sleep schedules disrupt the
body's circadian rhythm, which regulates both sleep-wake cycles and
cardiovascular function.
Blood pressure normally drops during
nighttime sleep, a phenomenon known as "nocturnal dipping." People whose
blood pressure doesn't dip adequately during sleep face higher
cardiovascular risks. By maintaining a consistent sleep schedule, the
body's natural rhythms function more effectively, allowing for proper
blood pressure regulation.
Expert Perspectives
Medical professionals not involved in the study found the results
noteworthy despite the small sample size.
Dr. Cheng-Han Chen, an interventional cardiologist at MemorialCare
Saddleback Medical Center, called it "a useful study in that such a
simple intervention can have such a significant impact."
Dr. Brian Brady, a nephrologist at Stanford University, noted that while
the trial was limited by its small size and non-randomized design, it
"highlights potential for improving hypertension control through a
low-cost, easily scalable intervention."
However, some experts urged caution. Dr. Kin Yuen, a sleep medicine
specialist at UC San Francisco, pointed out that blood pressure is
influenced by numerous factors including evening activities,
medications, and individual biological rhythms. She also noted that for
people with insomnia tendencies, focusing too much on maintaining a
sleep schedule might actually increase bedtime anxiety and worsen blood
pressure.
Understanding High Blood Pressure
High blood pressure, or hypertension, develops when the force of blood
pushing through vessels is consistently too high, often because arteries
have narrowed. It can develop over several years before symptoms
appear, making it a silent but serious health threat.
Several factors contribute to hypertension:
Age and genetics: Risk increases after age 65, and some people are
genetically predisposed to the condition.
Lifestyle factors: Obesity, sedentary behavior, high sodium intake (more
than 5 grams daily), and even moderate alcohol consumption can elevate
blood pressure.
Demographics: In the United States, Black individuals have higher rates
of hypertension.
Left untreated, high blood pressure can
lead to stroke, heart failure, arrhythmia, kidney disease, vision loss,
and cognitive issues including dementia. As Dr. Nissi Suppogu, a
cardiologist at MemorialCare Heart & Vascular Institute, explains:
"Hypertension can damage the arteries and if untreated causes a lot of
end organ damage including stroke, heart attack, heart failure, and
kidney failure."
Beyond Bedtime: Other Ways to Support Healthy Blood Pressure
While a consistent sleep schedule may help,
managing blood pressure requires a comprehensive approach:
Dietary changes: Consume 4 servings of fruit and 5 servings of
vegetables daily, limit refined sugar, and reduce sodium intake.
Weight management: Set realistic weight loss goals if needed.
Physical activity: Regular exercise is crucial for cardiovascular
health.
Quality sleep habits: The American Heart Association now includes
quality sleep as one of its "Life's Essential 8" health components.
Better sleep doesn't just affect blood pressure—it improves heart
health, aids weight management, enhances concentration and productivity,
maximizes athletic performance, and helps with emotional regulation.
To improve sleep quality, consider avoiding caffeine and alcohol in the
evening and increasing exposure to sunlight during the day.
The Bottom Line
While this study's small size and short duration mean larger randomized
controlled trials are needed, the initial findings suggest that
maintaining a regular bedtime could be a simple, low-risk addition to
blood pressure management strategies.
For the millions of Americans dealing with hypertension, this research
offers hope that meaningful improvements might come not just from
medication or major lifestyle overhauls, but from something as
fundamental as going to bed at the same time each night.
As Dr. Brady notes, "Blood pressure control is among the most
well-accepted strategies for reducing patients' risk of developing
kidney disease, heart disease, or suffering a stroke." If a consistent
bedtime can contribute to that control, it's a strategy worth
considering—and one that costs nothing to try.