Cardiologists swear in this night habit of reducing hypertension, initially appearing on a parade.
According to millions of hearts, almost half of the adults (119.9 m) have hypertension, which is categorized as blood pressure 140/90 or higher. And of this issue, only about one of four of them controls it, according to CDC.
If you have hypertension, then your doctor is likely to have prescribed changes in lifestyle, medicines, or maybe a combination of both to lower your blood pressure to a more healthier range. Talking about lifestyle changes, night habits can fall into this category and can potentially make a change in your blood pressure.
In front, we talked to cardiologists about the night habit, in which they swear to reduce hypertension. Tip: Maybe you already do it.
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Night Habit Cardiologists swear to reduce hypertension
According to Dr Nishant Calra, Doctor of MedicineInterventional cardiologist and regional chief medical officer at Vitalsolution and Ingenovis Health, when it comes to reducing hypertension, can be incredibly useful to focus on sleep hygiene.
“The constant night routine, especially the focused on the hygiene of sleep, can lead to a significant change,” says Dr. Calra. “Sleep plays a decisive role in regulating stress hormones such as cortisol, and the body’s ability to manage these hormones is compromised when deprived of sleep, which can lead to high blood pressure.”
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In addition to raising blood pressure, Calra adds that insufficient sleep can also affect other life choices such as diet and exercise that can further pose a potential risk to cardiovascular health.
How to improve sleep hygiene
According to the National Institute of Health, adults are recommended to receive between seven and nine hours of sleep a night. If you get less than this, then you are not only at risk of hypertension, but also memory problems, headache, slow reaction times, fatigue, daytime drowsiness, anxiety and depression.
Here’s how to improve your sleep hygiene:
Keep your bedroom cool and dark
One of the simplest but most effective rules for sleep hygiene is to keep your bedroom cool and dark. Our bodies are naturally lower in temperature when we fall asleep, so a more cool environment can help signal your brain that it’s time to rest.
Darkness is also important: exposure to light can suppress the production of melatonin (the hormone that regulates your sleep-wrecking cycle). Dumb curtains, eye masks and darkened lights an hour before bed can make a big change.
Participate in soothing activities at bedtime
Dr. Mohanakrishnan sathyamoorthy, MD, A cardiologist and chairman of internal medicine at the Burnet Medical School at TCU, says that participating in calming activities at bedtime can help you get a more relaxed sleep.
“Reading a book, listening to soothing music and trying to avoid using the phone before going to bed will help you not only guarantee a good night’s dream, but it can have a beneficial and positive effect on blood pressure,” says D -R Satiumi says Parade. “All these interventions work by reducing what we call the sympathetic nervous system and helps to accentuate the parasympathetic function, which is the rest of the central nervous system. “
Watch what you eat (and drink)
As for the reduction of hypertension, the cardiologists we talked to have noted how important it is to watch what you eat and drink.
For starters, Kalra recommends that alcohol and nicotine be controlled, especially before going to bed. “Alcohol at night can sharply increase heart rate, disrupt autonomous regulation and increase morning blood pressure,” he says.
In addition to alcohol, you will want to avoid eating heavy dishes at night, especially those high in fat and high sodium content, as they can disrupt sleep and have a negative effect on blood pressure.
Related: “I’m a cardiologist and that’s the only thing I add to almost every meal”
Get your medication
If you are on blood pressure medicines, then you will want to make sure you are taking it as prescribed, especially if it is an evening medicine.
“We recommend that we take at least one prescribed antihypertensive drugs before going to bed, not in the morning,” says Dr. Calra. “This approach, known as” chronotherapy “, is supported by evidence by major randomized trials such as the hygie test, which has shown that the dosage of antihypertensive drugs leads to a better night control of blood pressure and a significant reduction in basic cardiovascular events compared to the morning.
See Sleep Specialist
If insomnia is a constant problem for you, it may be worth seeing a specialist in sleep medicine.
In some cases, there may be a major problem that contributes to lack of sleep, such as restless leg syndrome, insomnia or sleep apnea.
“If you snore a lot during the day or feel too tired, talk to your cardiologist about the possibility of sleep apnea, a condition that can negatively affect blood pressure,” says Dr. Calra.
Related:Why do you continue to wake up in the middle of the night – and what your body tries to tell you
When to see a doctor about hypertension
While entering a hygienic sleep routine can help reduce hypertension, this may not be enough for some people.
Dr. Andrew M. Freeman, Doctor of Medicine, Certified by the board cardiologist and director of clinical cardiology and prevention and well -being in national Jewish health, says that if your blood pressure regularly moves above 130/80 or experience symptoms such as fatigue, changes in vision or headache, then it is time to see a doctor.
Forward:
Related: 5 foods to buy every week to reduce the risk of hypertension, according to cardiologists
Sources:
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Dr. Andrew M. Freeman, MD
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Dr. Mohanaknishnan Satiumorts, Dr., Cardiologist Certified and President of Internal Medicine at the Medical School in Burnet at TCU
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Dr. Nishant Calra, Doctor of Medicine, Intervention Cardiologist and Regional Chief Medical Officer at Vitalsolution and Ingenovis Health
Cardiologists swear in this night habit of reducing hypertension for the first time appearing at a parade on July 5, 2025.
This story was originally reported by a parade on July 5, 2025, where it first appeared.