Cardiologists swear because of this night habit to reduce hypertension at first appeared in a parade.
According to a million hearts, almost half of adults (119.9 m) have hypertension, which is attributed to 140/90 or higher blood pressure. And from this number CDC data, only one of the four of them controls it.
If you have hypertension, your doctor probably either prescribed lifestyle changes, medicines, or perhaps enough to reduce blood pressure to a healthier range. When it comes to lifestyle changes, night habits can get into that category and can change your blood pressure.
In front of us talked to cardiologists about the night habit they swear to reduce hypertension. Hint: You may already do it.
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Cardiologists swear to reduce hypertension by night habit
By Dr. Nishant Kalra, MdThe intervention cardiologist and chief physician of the region, Vitalsolution and Ingenovis Health, when it comes to reducing hypertension, can be infinitely useful to focus on sleep hygiene.
“Consistent night routine, especially focusing on sleep hygiene, can make a big impact,” says Dr. Kalra. “Sleep plays a crucial role in regulating stress hormones such as cortisol, and the body’s ability to control these hormones is vulnerable when there is no sleep during sleep, which can cause high blood pressure.”
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In addition to the increase in blood pressure, dr. Kalra adds that insufficient sleep can also affect other lifestyle choices such as diet and exercise, which can even more risk cardiovascular health.
How to improve sleep hygiene
According to the National Institute of Health, adults are advised to receive seven to nine hours of sleep per night. If you get less than this, then you not only pose a risk to hypertension, but also to memory problems, headaches, slow reactions, fatigue, daytime drowsiness, anxiety and depression.
Here’s how to improve sleep hygiene:
Keep your bedroom cool and dark
One of the simplest but most effective rules of sleep hygiene is to keep your bedroom cool and dark. Our bodies are naturally lower when we fall asleep, so a cooler environment can help signal your brain that it’s time to rest.
Darkness is also important: the effects of light can inhibit the production of melatonin (hormone that regulates your sleeping cycle). Blackout curtains, eye masks and dim bulbs can make a big impact on an hour before bed.
Take a soothing activity before bedtime
Dr. Mohanakrishnan Sathyamay, MD, Cardiologist and internal diseases chair certified by TCU Burnett Medical School Certified Board of Medical School says that involvement in soothing activity can help you sleep more calmly.
“Reading a book, listening to soothing music and trying to avoid the use of the phone at bedtime will help not only to ensure good sleep, but also have a beneficial and positive effect on blood pressure,” says Dr. Sathyamosthy. Parade. “All of these interventions work by reducing what we call the sympathetic nervous system and help to emphasize the parasympathetic function that is the rest of the central nervous system. ”
Watch what you eat (and drink)
When it comes to reducing hypertension, cardiologists have talked to, noted how important it is to see what you eat and drink.
For beginners dr. Kalra recommends driving alcohol and nicotine control, especially at bedtime. “Night alcohol can greatly increase the night’s heart rate, disrupt autonomous regulation and increase morning blood pressure,” he says.
In addition to alcohol, you will want to avoid heavy meals to eat at night, especially those with fat and high, as it can disrupt your sleep and adversely affect your blood pressure.
Related: “I’m a cardiologist, and that’s one thing I add to almost every dish”
Take your medication
If you are taking blood pressure medicines, you will want to make sure you are taking it as prescribed, especially if it is an evening medicine.
“We advise cardiologists to take at least one prescribed antihypertensive drug before bed, not in the morning,” says Dr. Kalra. “This approach, known as ‘Chronotherapy’, is confirmed by the evidence of large randomized sample studies such as Higia Chronotherapy, which has shown that antihypertensive drug sleep time leads to better ripening control and significant reduction in major cardiovascular events compared to morning doses.”
See. Sleep medical specialist
If insomnia is a constant problem for you, it may be worth seeing a sleep medical specialist.
In some cases, the main problem may be to contribute to your sleep deprivation, such as restless leg syndrome, insomnia or sleep apnea.
“If you are loudly snoring or feel too tired during the day, talk to your cardiologist about the possibility of sleep apnea – a condition that can adversely affect blood pressure,” says Dr. Kalra.
Related:Why are you constantly waking up in the middle of the night and what your body is trying to tell you
When to seek medical attention on hypertension
While involvement in the sleep hygiene routine can help reduce hypertension, some people may not be enough.
Dr andrew M. Freeman, MD, Cardiologist and Clinical Cardiology, Prevention and Health Director in the National Jewish Health says that if your blood pressure regularly takes over 130/80, or you experience symptoms such as fatigue, vision or headaches, time to seek medical attention.
Next:
Related: 5 foods you can buy every week to reduce the risk of hypertension, says cardiologists
Sources:
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Dr. Andrew M. Freeman, MD, approved by a cardiologist and National Jewish Health Clinical Cardiology and Prevention and Health
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Dr. Mohanakrishnan Sathyamaythy, MD, Board Certified Cardiologist and TCU Burnett Medical School Internal Disease
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Dr. Nishant Kalra, MD, Interventional Cardiologist and Region Chief
Cardiologists swear because of this night habit of reducing hypertension, first appearing in the parade, 2025. July 5
Initially, this story was reported by Parade in 2025. July 5, where she first appeared.