Sleep and Hypertension: What You Need to Know

Having a good night’s sleep is important for your energy levels and your heart health. While sleeping, your body is repairing itself and energy is restored. Nerve cells are reorganized, which supports the healthy functioning of the brain.

The majority of adults need at least 7 hours of sleep a night. However, 1 in 3 Americans say they don’t get enough. For those that sleep less than the recommended amount of hours, experts say they are at higher risk of health problems such as hypertension (high blood pressure).

What is the Connection Between Insomnia and Hypertension?

When you get a good night’s sleep your blood pressure goes down. Having a bad night’s sleep or not sleeping at all, keeps your blood pressure higher for a longer amount of time. High blood pressure is a leading cause of stroke and heart-related diseases.

Can a Good Night’s Sleep Ease Hypertension?

Getting a good night’s sleep can help to ease hypertension. Simple changes to your sleeping habits, diet and exercise levels, can make a huge difference. To sleep better try:

• Upgrading your mattress. An old mattress can cause tossing and turning in the night which leads to a reduced quality of sleep.
• Eat a lighter evening meal earlier in the day. Eating close to bed time can lead to uncomfortable heartburn.
• Refrain from using electrical devices one hour before bed. The blue light emitted from screens, keeps your brain awake because it mimics sunlight.
• Sleep at the same time each day. A consistent sleep routine helps your body work out a natural wake and sleep cycle.
• Using the BetterSleep app to get a personalized sleep experience. Enjoy bedtime stories, sleep hypnosis, meditation and soothing sounds to help you drift off.

Does Too Much Sleep Cause Hypertension?

In a previous study that looked at the relationship between hypertension and sleep duration, it concluded that those who slept 4 hours or less a night were at a higher risk than those who slept 7 hours. However, this study also discovered that sleeping too long could also lead to an increased risk of high blood pressure.

Do Anti-Hypertension Drugs Cause Insomnia?

Heart medications such as beta-blockers used for hypertension, angina and arrhythmias, can lead to insomnia and nightmares in some people. It is thought this is because they can lower levels of melatonin, which is a hormone that controls a person’s sleep cycle.

If you suffer from hypertension, it’s important to make sleep a priority. Getting a good night’s sleep is one way to lower blood pressure and help you function normally during the day. Talk with your doctor if insomnia continues to be a problem.