When we think about healthy blood pressure (and who doesn’t, right?) we often will consider making changes to our diet and possibly beginning a prescription or supplement recommended by our healthcare provider. Those are great places to start, but they are not the only ways we can take action to benefit our blood pressure health. In fact, 3 lifestyle factors can have a major impact on our body’s ability to maintain healthy blood pressure that you may not have considered.
Sleep
Getting enough sleep is crucial to allow our body to heal itself and be in optimal condition for the next day. This is true also for our cardiovascular system. According to the CDC, 1 in 3 Americans say they do not get the recommended at least 7 hours of sleep per night (1). When we lay down to sleep, our body is in line with our heart, giving it a break from working as hard as it does during the day. This allows our blood pressure to decrease by 10-20% (2). If we are not getting enough sleep or waking repeatedly during the night, we aren’t giving our body this restorative dip in blood pressure, which can lead to high blood pressure. Individuals who experience chronic shorter sleep periods, work shift work, or have untreated sleep apnea are especially at risk for developing elevated blood pressure due to sleep habits (2).
There are ways anyone can start to improve sleep hygiene that will foster achieving the recommended amount of sleep per night. In addition to ensuring you have a dark, quiet, and comfortable place to sleep, these are a few ideas to consider:
Get natural light early in the day. Our circadian rhythm, or our internal clock, is influenced by light and darkness. By taking a walk early in the morning and/or at lunch, we are signaling it's “wake” time. Later in the day, as it becomes naturally darker our body gets the message it's time to sleep. Thus, making it easier to fall asleep (3). In Fall and Winter, using a Happy Light in the morning mimics natural light and can help support sleep when natural light is much less abundant.
Develop a nightly routine…And stick to it! Going to sleep and waking at the same time every day (including weekends) sets the tone for our circadian rhythm to be better able to predict our sleep-wake cycles and become ready for sleep more easily (2).
Limit screen time a few hours before bed: Blue light from screens greatly reduces our body's ability to sense darkness and, therefore, produces melatonin to allow for sleep. To start, check if your devices come with a nighttime mode, which dims the screen and may even include a blue light filter. If not, Blue Light Filter Glasses can be a good option if you must use a screen (3).
Don’t eat within 2-3 hours of bedtime: Especially alcohol and fatty foods (3). Sleep is a time for our body to rest and restore. Digestion requires a lot of energy and, therefore, pulls focus from that restorative process. It also can impact our blood sugar levels which can wake us up in the middle of the night (4).
Keep your bedroom between 60-67 degrees: This helps to support REM sleep, where our body is in its deepest sleep (5).
Do you ever find yourself wanting to stick your feet out from the sheets?
FUN FACT- Your body is attempting to cool you down to promote melatonin production!
Exercise
Exercise is a great way to stay physically active and maintain overall healthy blood pressure. According to the CDC, adults 18-64 should get at least 150 minutes of moderate-intensity exercise per week, including two days or more, including muscle-strengthening activities. Their latest survey of Americans, however, shows a mere 24.2% of adults were getting the recommended amount of both cardiovascular and strength training per week (6-7).
Blood pressure initially rises while we are engaging in cardiovascular exercise, then gradually, with consistency, decreases throughout the day. To support healthy blood pressure levels, cardiovascular and isometric (tightening specific muscles) can be a good way to incorporate both recommended areas of exercise. These are a few ways to get started:
Brisk Walking for 10 minutes, 3 times per day, can lower blood pressure by up to 10 points (8).
Swimming is a great cardiovascular exercise that is easy on the joints!
Yoga/ Tai Chi lowers blood pressure by increasing the parasympathetic system, which is responsible in part for the body’s rest state. Through mindful focus practice paired with conscious breathing, these movements can lower stress, increase strength, and improve cardiovascular health over time (9,10).
Dancing is a fun way to incorporate cardio and decrease stress alone or with friends. It has been shown to reduce blood pressure by over 15 points when getting the recommended amount over 6 months (11).
Gardening can be cardioprotective in so many ways! Gardening can be great cardio activity while also calming your nerves- all while grounding us (literally) by being outside in the dirt (12).
Stress Management
When we feel stressed, our bodies release stress hormones, like cortisol, and tighten up to protect ourselves or prepare for a perceived threat. This process increases our heart rate and also constricts our blood vessels, leading to high blood pressure over time if not managed (13). A recent study estimated that individuals with higher levels of perceived stress were 61% more likely to have high blood pressure than those with lower stress levels (14). One way we can combat this is to practice stress management techniques often to help increase our tolerance and resilience to inevitable daily life stressors. Mindfulness is the state of being aware of your current state and surroundings and has been shown to support healthy blood pressure effectively. These are a few ways to incorporate mindfulness as a stress reliever:
Yoga/ Tai Chi: As mentioned, yoga and tai chi are great exercises for reducing blood pressure by activating our parasympathetic nervous system through movement (10).
Earthing: Walking on a grassy surface for 30 minutes a day can have profound effects on our nervous system, helping our body to reset and reduce stress (10). If you are unable to get outdoors, a Grounding Mat or other grounding products may be a great alternative.
Meditation/ Deep Breathing: Simply put, meditation is a form of focus training. It helps calm our “monkey mind” and stay connected to the present moment. Many apps like Calm or Headspace provide guided exercises for all levels. Deep breathing during meditation increases nitric oxide, improving blood vessel function (10).
Qi Gong: This form of martial arts training incorporates breathwork and meditation. It has been shown to improve circulation and has been shown to reduce blood pressure when practiced consistently (15).
Connect with Others: Spending time with those we appreciate puts us in a better mood, increasing relaxation and decreasing stress (13).
Summary
Sleep, exercise, and stress management are 3 major areas in life that, when optimized, can greatly impact our overall ability to manage and control blood pressure. Find one area that resonates with you and start making life-changing modifications today.
Check out the following blogs for more information:
Disclaimer: Remember to always speak with your healthcare provider before beginning a new exercise routine.
Written by Kimberly King, MS
Last reviewed and Updated May 16, 2024
References
1. CDC. About Sleep and Your Heart Health. Heart Disease. Published April 24, 2024. Accessed May 14, 2024. https://www.cdc.gov/heart-disease/about/sleep-and-heart-health.html?CDC_AAref_Val=https://www.cdc.gov/bloodpressure/sleep.htm
2. Makarem N, Alcántara C, Williams N, Bello NA, Abdalla M. Effect of Sleep Disturbances on Blood Pressure. Hypertension. 2021;77(4):1036-1046. doi:https://doi.org/10.1161/hypertensionaha.120.14479
3. Pacheco D, Truong K. Can Electronics Affect Quality Sleep? Sleep Foundation. Published November 6, 2020. https://www.sleepfoundation.org/how-sleep-works/how-electronics-affect-sleep
4. Chung N, Bin YS, Cistulli PA, Chow CM. Does the Proximity of Meals to Bedtime Influence the Sleep of Young Adults? A Cross-Sectional Survey of University Students. Int J Environ Res Public Health. 2020;17(8):2677. Published 2020 Apr 14. doi:10.3390/ijerph17082677
5. The Best Temperature for Sleep. Cleveland Clinic. Published November 16, 2021. Accessed May 15, 2024. https://health.clevelandclinic.org/what-is-the-ideal-sleeping-temperature-for-my-bedroom
6. Elgaddal, MS N, Kramarow, Ph.D. EA, Reuben, M.A. C. Products - Data Briefs - Number 443 - August 2022. www.cdc.gov. Published August 29, 2022. Accessed May 15, 2024. https://www.cdc.gov/nchs/products/databriefs/db443.htm#section_3
7. Edwards JJ, Deenmamode AHP, Griffiths M, et al. Exercise training and resting blood pressure: a large-scale pairwise and network meta-analysis of randomized controlled trials. British Journal of Sports Medicine. 2023;57(20). doi:https://doi.org/10.1136/bjsports-2022-106503
8. Yu Y, Chang C, Wu Y, Guo C, Xie L. Dose-effect relationship between brisk walking and blood pressure in Chinese occupational population with sedentary lifestyles: Exercise and blood pressure. J Clin Hypertens (Greenwich). 2021;23(9):1734-1743. doi:10.1111/jch.14340
9. Penrod NM, Moore JH. Antihypertensive effects of yoga in a general patient population: real-world evidence from electronic health records, a retrospective case-control study. BMC Public Health. 2022;22(1). doi:https://doi.org/10.1186/s12889-022-12569-3
10. Rakel D. Hypertension. In Integrative Medicine. S.l.: ELSEVIER - HEALTH SCIENCE; 2017:230-238
11. Kaholokula JK, Look M, Mabellos T, et al. A Cultural Dance Program Improves Hypertension Control and Cardiovascular Disease Risk in Native Hawaiians: A Randomized Controlled Trial. Annals of Behavioral Medicine. 2021;55(10):1006-1018. doi:https://doi.org/10.1093/abm/kaaa127
12. Thompson R. Gardening for health: a regular dose of gardening. Clinical Medicine. 2018;18(3):201-205. doi:https://doi.org/10.7861/clinmedicine.18-3-201
13. American Heart Association. Managing Stress to Control High Blood Pressure. www.heart.org. Published 2016. https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/managing-stress-to-control-high-blood-pressure
14. Lu X, Juon HS, He X, Dallal CM, Wang MQ, Lee S. The Association Between Perceived Stress and Hypertension Among Asian Americans: Does Social Support and Social Network Make a Difference?. J Community Health. 2019;44(3):451-462. doi:10.1007/s10900-018-00612-7
15. Dong X, Shi Z, Ding M, Yi X. The Effects of Qigong for Hypertension: A Meta-Analysis of Randomized Controlled Trials. Evid Based Complement Alternat Med. 2021;2021:5622631. Published 2021 Oct 8. doi:10.1155/2021/5622631