You know you feel better when you get a good night’s sleep. You wake up more alert and energized and maybe you’re even in a better mood all day.
That solid sleep is good for your heart, too. “Getting good sleep isn’t just about feeling rested. It’s also an important part of keeping your blood pressure in a healthy range,” said David Rizik, MD, an interventional cardiologist with Banner - University Medicine Cardiology Scottsdale.
If you don’t get enough sleep, or you don’t sleep well, it can raise your risk for high blood pressure. Over time, that can take a toll on your heart.
Why lifestyle habits matter for blood pressure
High blood pressure, or hypertension, doesn’t happen overnight. It builds over time and your daily habits make a difference.
A healthy lifestyle may work as well as medication for managing the early stages of high blood pressure. Habits like eating healthy foods, getting regular exercise, staying at a healthy weight, limiting alcohol and not smoking all help protect your heart.
The same is true for sleep. While you might think of diet or exercise first, sleep is just as important for keeping your blood pressure in a healthy range. “Sleep has a real effect on both how high your blood pressure gets and your overall risk for developing high blood pressure,” Dr. Rizik said.
How sleep affects your blood pressure
When you sleep well, your blood pressure naturally drops at night. This gives your blood vessels and heart a chance to rest and recover.
“But when you don’t get enough sleep, or if your sleep is poor or interrupted like with sleep apnea, your blood pressure stays higher for longer. Over time, this can increase your risk for ongoing high blood pressure, even during the day,” Dr. Rizik said. It can also make existing high blood pressure harder to manage.
What studies have found about sleep and blood pressure
“Research shows that people who regularly get less or disrupted sleep are more likely to develop high blood pressure,” Dr. Rizik said.
The connection between lack of sleep and heart risk isn’t just about how much time you spend in bed. Scientists have found that several parts of your sleep routine can affect your blood pressure:
- How long you sleep: Regularly sleeping less than seven hours or more than nine hours is linked to higher blood pressure. Most adults need seven to nine hours each night.
- How well you sleep: Tossing and turning or waking up often can raise blood pressure, even if you’re in bed long enough.
- When you sleep: “Having a sleep schedule that’s all over the place, like going to bed and waking up at very different times from day to day, also increases blood pressure risk. People whose sleep patterns vary a lot are much more likely to develop hypertension than those with a more regular routine,” Dr. Rizik said.
- Interruptions in your sleep: Waking up often, or having broken or fragmented sleep, may increase both nighttime and daytime blood pressure.
These effects don’t happen all at once. They build over time, which means improving your sleep habits can help protect your heart in the long-term.
Tips to improve your sleep and support your heart
Small changes can lead to big improvements in both your blood pressure and sleep quality. Dr. Rizik recommends that you:
Stick to a schedule: Try to go to bed and wake up at the same time every day, even on weekends and vacations. “This helps your body clock stay regular, which is linked to healthier blood pressure,” he said.
- Design your sleep space for rest: Keep your bedroom dark, quiet and cool. You may want to try blackout curtains or a white noise machine or app if light or sound interrupts your sleep.
- Limit screen time before bed: Turn off screens 30 to 60 minutes before sleep. “The blue light from phones, tablets and TVs can mess with your body’s signal to get sleepy,” Dr. Rizik said.
- Wind down gently: Try reading, stretching or listening to calm music before bed. Stress can keep you awake, so anything that helps you relax can help you sleep.
- Watch what you eat and drink: Avoid caffeine, alcohol and heavy meals near bedtime, since they interfere with sleep quality.
- Get some sunlight during the day: Natural light helps regulate your body clock and makes it easier for you to fall asleep at night.
- Be active: Regular exercise supports better sleep but avoid intense workouts right before bed since they may make you feel more awake.
When to talk to your doctor
If you’ve tried these tips and still struggle to sleep well, it’s worth checking in with your doctor. Sleep isn’t just “downtime” for your body. It’s an important part of keeping your heart healthy.
Reach out to a Banner Health provider if you:
- Have ongoing trouble sleeping
- Notice your blood pressure staying high even though you have healthy habits
- Have symptoms of sleep apnea like loud snoring, gasping during sleep or feeling tired all day
If you’re older or overweight, be sure to talk to your doctor about any sleep problems since you’re even more likely to have high blood pressure.
An expert can review your sleep patterns, check for causes and create a treatment plan that supports better rest and healthier blood pressure.
