Sleep and Your Blood Pressure: An Intricate Relationship

If you have trouble getting a good night’s sleep, you might be at a higher risk of developing high blood pressure than the average person. Lack of sleep and inconsistent sleep schedules have been linked to high blood pressure, as well as several other health conditions, including stroke and Type 2 diabetes. For these reasons, it is important to be informed about the relationship between sleep and blood pressure.

“A lot of people don’t recognize the sheer importance of getting quality sleep on a regular basis,” says Tara Kay, MMS, PA-C, of Beaufort Memorial Heart Specialists. “Prioritizing sleep could mean the difference between good health and dealing with a lifetime of chronic medical conditions.”

Read More: Blood Pressure: A Silent Killer

How Sleep and Blood Pressure Are Connected

When you get deep, restful sleep, your blood pressure drops. If you aren’t getting high-quality sleep, your blood pressure may remain elevated for longer than it normally would, increasing your risk for cardiovascular issues, such as heart attacks and strokes.

That’s in part why sleep disorders, including obstructive sleep apnea, increase your risk for high blood pressure, also known as hypertension, and other forms of heart disease. Obstructive sleep apnea interferes with your ability to breathe normally while you sleep and, as a result, disrupts your sleeping patterns.

In short, a good night’s sleep is just as important for your heart health as it is for your energy levels.

Read More: The Links Between High Blood Pressure and Heart Disease

Consistency Is Key: Sticking to a Sleep Schedule

The American Heart Association recommends adults get seven to nine hours of sleep each night to protect their heart health, as well as their overall health.

However, when it comes to blood pressure, consistency may be just as important as quantity, based on the findings of a study published in the journal Hypertension. The study found that participants who slept in on the weekends or didn’t go to bed or get up at the same time during the week had higher blood pressure than people who kept more regular sleep schedules.

If you’re struggling to stick to a schedule or get the recommended seven to nine hours of sleep, try these tips:

• Stay consistent about your bedtime and what time you wake up in the morning. Consistency is key if you want to create a healthy sleep routine. Get into the habit by waking up and going to bed at the same time each day.
• Build the right environment for sleep. You can help your body fall asleep more easily if you keep your room dark and free of distractions.
• Put your devices to bed, too. While you may be tempted to scroll through social media before bed, the blue light from screens can make falling asleep difficult. Shut your devices down 30 or more minutes before bedtime.
• Maintain a healthy diet and stay active. Exercise regularly and avoid eating snacks or a large meal before bed. Both can improve your sleep quality.

Your primary care provider can help if you still feel tired after following that advice. He or she can test you for sleep disorders or other health concerns that interfere with your ability to sleep well.

Lack of Sleep and the Risk of Stroke

High blood pressure is a leading risk factor for stroke, so it may not be surprising that people with poor sleep habits also have an elevated stroke risk. Interestingly, however, it appears that sleeping too much seems to be the culprit. Research has shown that people who sleep more than nine hours and those who take long afternoon naps (90 minutes or more) have a higher risk of stroke than people who sleep less than eight hours a night and those who take short naps (about 30 minutes).

Many factors could contribute to the need to sleep more, including:

• A lack of physical activity
• Mental health issues, such as depression
• Sleep disorders, including obstructive sleep apnea

If you find yourself needing to sleep more than nine hours or feel like you can’t make it through the day without a long nap, talk to your provider about what could be causing your fatigue.

Protecting your cardiovascular health benefits you now and in the long run. Make good sleep a priority and protect your body’s hardest working muscle.

Don’t let unhealthy sleep habits heighten your risk of developing high blood pressure. Find a cardiologist who can help.