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 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. 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. 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 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 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.
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