Feeling tired and irritable or just not functioning well after a night of bad sleep? If sleep problems are stressing you out, it could affect your blood pressure too.
Sleeping Less Than 6 Hours Linked To Increased Blood Pressure
A good night’s sleep helps control your stress hormones and keeps your nervous system up and running. When you don’t sleep well, your nervous system goes on high alert and releases more stress hormones into your blood. This in turn raises your blood pressure and heart rate. Over time, the stress from not sleeping properly can affect your blood pressure or worsen existing hypertension.
According to experts, you need to get 7–8 hours of sound sleep to control your blood pressure. Else, it could snowball into other complications.
If poor sleep is raising your pressure and bringing you down, act now. These 5 steps should help set you up for a good night’s sleep consistently.
1. Be More Mindful: Try mindfulness practices like yoga, deep breathing, and meditation to clear your mind before you hit the sack. You could also take a warm bath before bed to relax your muscles and mind.
2. Be Consistent: Set a time to go to bed every night and stick to it no matter what. Say you aim for a sleep pattern of 10 pm to 6 am, your body will get used to it and you will naturally fall asleep faster at that time.
3. Ready Your Room: A chaotic room makes for a chaotic mind, so tidy up. Your bed and side tables should be clutter free. Keep your room dark, cool, and quiet without any distractions. Invest in a comfortable mattress. Keep your bed and side tables uncluttered.
4. Turn Off Screens: Turn off all your screens and put your phone on airplane mode at least half an hour before bedtime. The blue light emitted from devices affects your sleep hormones, keeping you awake longer.
5. Be More Active: Not only is physical activity known to reduce stress and relieve anxiety because of the endorphins released in your body, but it also helps you sleep deeper, which improves the overall quality of your sleep.
It’s best to work out during the first half of the day. If you do exercise in the evening, be sure to wrap it up 3–4 hours before bedtime. Otherwise, it’s going to leave you overstimulated and delay sleep.