Your bedtime habits may impact your blood pressure more than you think.
Maintaining healthy blood pressure is about more than keeping your doctor happy at your checkup.
But its not just about what you do by day.
Photo:Getty Images. EatingWell design.
Your nighttime routine plays a bigger role in your heart health than you might think.
And trust us, its easier than youd expect (no burpees required!).
However, if you have high blood pressure, cutting back onalcoholis especially important, says Branch.
Even small amounts can interfere with medications or put additional strain on your heart and blood vessels.
And the more you drink, the higher your blood pressure rises.
In addition to helping promote more stable blood pressure, youll give your body a hydration boost, too.
Just go for caffeine-free beverage options, as caffeine may make it hard to sleep.
This includes medications you may need to take before bed.
Yes, even on nights when you feel too tired to open a pill bottle.
Skipping a dose can disrupt this balance and potentially hinder progress.
Practice Mindfulness
Branch suggests that practicing meditation and mindfulness may be a helpful bedtime habit for healthy blood pressure.
This can help bring down your stress level and your blood pressure along with it, she says.
Scientific data supports these recommendations.
Avoid High-Sodium Snacks
Late-night snacking can be tempting.
Consuming salty snacks like chips, canned soups or pretzels may cause your body to retain water.
Opt forlow-sodium snackslike fresh fruit, unsalted nuts or air-popped popcorn.
Theyll satisfy your evening cravings without compromising your blood pressure.
The Bottom Line
Certain healthy bedtime habits can have a significant impact on your blood pressure.
And developing these habits doesnt have to feel overwhelming or complicated.
Remember, the path to better well-being often starts with small, intentional changes.
American Heart Association.How To Manage High Blood Pressure.
2022;37(13):3388-3395. doi: 10.1007/s11606-021-07375-3.
Centers for Disease Control and Prevention.Managing High Blood Pressure.
2024;13(2):139-147. doi: 10.7762/cnr.2024.13.2.139.
2023;330(23):2258-2266. doi: 10.1001/jama.2023.23651.
Makarem N, Alcantara C, Williams N, et al.Effect of Sleep Disturbances on Blood Pressure.Hypertension.
2021;77(4):1036-1046. doi: 10.1161/HYPERTENSIONAHA.120.14479.
Centers for Disease Control and Prevention.About Sleep.
