Maintaining healthy blood pressure is about more than keeping your doctor happy at your checkup. It is a key part of reducing your risk of heart disease, stroke and other serious health issues. When thinking about ways to support healthy blood pressure, a heart-healthy diet and exercise may come to mind, which isn’t wrong. But it’s not just about what you do by day. Your nighttime routine plays a bigger role in your heart health than you might think.
That’s right! Getting ready for bed might feel like an ordinary part of your day, but did you know certain bedtime steps may be powerful medicine for better blood pressure? We spoke with Mary Branch, M.D., a cardiologist at Cone Health in Greensboro, North Carolina, about how to make the most of those precious pre-sleep moments to support healthy blood pressure. And trust us, it’s easier than you’d expect (no burpees required!).
Before you hit the pillow tonight, try these five simple yet effective tips to give your blood pressure a little extra love.
1. Limit Alcohol
For some people, unwinding at the end of the day might include sipping on a boozy nightcap. However, if you have high blood pressure, cutting back on alcohol is especially important, says Branch. “For women, it is recommended to drink no more than one drink per day, and two for men,” she says.
While alcohol may feel relaxing in the moment, it can actually make it harder to manage your blood pressure over time. 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. The link is so strong that one study found that each additional daily drink a person had significantly increased their systolic and diastolic blood pressure.
The good news? By swapping that nightcap for something like herbal tea, such as chamomile tea, or simply sticking to water, you’re doing your body a huge favor. In addition to helping promote more stable blood pressure, you’ll give your body a hydration boost, too. Just go for caffeine-free beverage options, as caffeine may make it hard to sleep.
2. Remember Your Medication
“If you’re prescribed medications to treat hypertension, it is recommended that you take these medications each day,” says Branch. This includes medications you may need to take before bed. Yes, even on nights when you feel too tired to open a pill bottle.
Adhering to prescribed hypertension medications is crucial for effectively managing blood pressure and reducing the risk of serious health complications, such as heart attacks and strokes. Consistency is key, as these medications work best when maintained at steady levels in your system. Skipping a dose can disrupt this balance and potentially hinder progress. Incorporating daily reminders, such as setting an alarm or using a pill organizer, can help ensure you take your medications on time. Simple steps like keeping your medications within reach, like near your bedside or in a spot you frequent, can make it easier to stay on track—even on those long days when opening a pill bottle feels like a chore.
3. 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. “Furthermore, it can help you with getting a good night’s rest, which is also important for reducing blood pressure.”
Scientific data supports these recommendations. Research highlights the link between stress and higher blood pressure, illustrating the importance of addressing stress for overall health. By taking small but intentional steps toward relaxation before bed, you can set yourself up for restful sleep and a healthier tomorrow.
Some additional ways to manage stress before bed include practicing yoga or gentle stretching to ease muscle tension, journaling to clear your mind, and creating a calming bedtime environment by reducing noise and dimming lights. Establishing a consistent bedtime routine can further signal to your body that it’s time to wind down, creating a seamless transition to restful sleep.
4. Avoid High-Sodium Snacks
Late-night snacking can be tempting. But if you’re aiming to support healthy blood pressure, it’s crucial to steer clear of high-sodium foods before bed. Consuming salty snacks like chips, canned soups or pretzels may cause your body to retain water. This can increase the pressure on your blood vessels. So, keeping your sodium intake in check, especially before sleep, may help stabilize your blood pressure overnight and promote better overall cardiovascular health. Opt for low-sodium snacks like fresh fruit, unsalted nuts or air-popped popcorn. They’ll satisfy your evening cravings without compromising your blood pressure.
5. Keep Your Bedroom Cool, Dark and Comfortable
Creating the right sleep environment can have a surprising impact on healthy blood pressure levels. A cool, dark, comfortable bedroom not only promotes better sleep but also may support heart health by encouraging quality sleep. Conversely, data suggests that poor sleep can lead to elevated blood pressure over time. To keep your bedroom comfortable, ensure your room is dark, quiet and cool. Eliminating distractions such as bright lights or loud noises and investing in a supportive mattress and pillow may also encourage deeper, more restorative sleep. These small adjustments may help your body relax and recover from the day, contributing to better blood pressure regulation.
Our Expert Take
Certain healthy bedtime habits can have a significant impact on your blood pressure. And developing these habits doesn’t have to feel overwhelming or complicated. Simple strategies like limiting alcohol, taking your blood pressure medication, practicing mindfulness, avoiding high-sodium snacks and creating a comfortable sleep environment can all help promote better blood pressure. In addition to tried-and-true methods for supporting blood pressure, like exercise and a healthy diet, these easy, proactive steps can help lower blood pressure and improve heart health. Remember, the path to better well-being often starts with small, intentional changes. By prioritizing these pre-sleep practices, you’ll not only support your blood pressure but also enhance your overall quality of life, one restful night at a time.