Throughout the day, our blood pressure is not fixed but changes according to biological rhythms, emotions and activities. The morning, right after waking up, is often the time when blood pressure is highest. This increase is normal but can also be a potential warning sign if it lasts or increases too much.
Mechanism of high blood pressure in the morning
Blood pressure is usually highest in the morning, between 6am and 10am. The main reason is that after waking up, the body begins to produce hormones such as adrenaline and noradrenaline. These hormones stimulate the heart to beat faster and constrict blood vessels, thereby increasing blood pressure.
This is part of the biological mechanism that helps you stay awake and ready to start a new day. However, for the elderly or people with cardiovascular disease, a spike in blood pressure in the early morning can lead to the risk of stroke or heart attack. Therefore, checking your blood pressure in the morning is an important habit to detect and control this risk.
What other factors can affect blood pressure?
In addition to the time of day, blood pressure also changes significantly according to the body’s posture. When you stand up, gravity causes blood to pool in your legs, forcing your cardiovascular system to adjust to maintain blood flow to your brain. As a result, blood pressure is often higher when you stand than when you sit or lie down.
In addition, factors such as:
- Physical activity: When you exercise, your body needs more oxygen and energy, causing your heart to work harder, leading to increased blood pressure.
- Stress: Feeling anxious, nervous, or stressed triggers the “fight or flight” response, causing your heart to beat faster and your blood vessels to constrict.
- Medications: Certain medications such as decongestants, over-the-counter pain relievers, or birth control pills can also affect blood pressure.
Therefore, to have an accurate view of your overall blood pressure status, you should measure your blood pressure at different times of the day, not just when you feel abnormal.
Common symptoms of high blood pressure
The most dangerous thing about high blood pressure is that it often occurs silently, without obvious symptoms in the early stages. Many people only discover the disease when there are serious complications such as stroke, heart failure or kidney damage.
However, in some people, high blood pressure can still be accompanied by the following signs:
1. Persistent headache
A headache (especially in the back of the neck) can be a warning sign of high blood pressure, especially in the morning. These pains are often unexplained and do not respond well to conventional pain relievers.
2. Dizziness or lightheadedness
A feeling of lightheadedness or loss of balance, especially when standing up suddenly, can be related to reduced blood flow to the brain due to abnormal blood pressure.
3. Chest pain and shortness of breath
High blood pressure causes the heart to work too hard. This leads to a feeling of tightness in the chest or a feeling of tightness, especially when you exert yourself. This is accompanied by shortness of breath, a sign that the heart is not pumping enough oxygen-rich blood to the body.
4. Unexplained fatigue
Many people with high blood pressure feel tired and exhausted, even after a long sleep. This is because high blood pressure reduces the efficiency of the heart and other organs.
5. Nosebleeds
High blood pressure can cause small capillaries in the nose to burst, especially when you sneeze hard or in dry weather.
6. Visual disturbances
When blood pressure is too high, the small blood vessels in the eyes can be damaged, causing blurred vision, reduced vision, or even temporary loss of vision.
7. Nausea, palpitations and difficulty sleeping
Some people may also experience nausea, rapid or irregular heartbeats, and difficulty sleeping, especially if high blood pressure occurs at night.
Solutions to control and treat high blood pressure
Here are simple but effective strategies:
1. Lifestyle changes
Including:
- Losing weight if overweight: Every kilogram lost can significantly lower blood pressure.
- Eating scientifically: Prioritizing green vegetables, fruits, whole grains, reducing salt, saturated fat. The DASH diet is widely recommended.
- Increasing foods rich in potassium, magnesium, calcium: Such as bananas, milk, dark green vegetables help balance electrolytes, support blood pressure control.
- Limit alcohol and coffee: Alcohol and caffeine can both increase blood pressure if used excessively.
2. Maintain regular physical activity
Exercising at least 30 minutes a day (brisk walking, swimming, cycling…) can help lower blood pressure naturally.
3. Manage stress
Meditation, yoga, deep breathing, and getting 7–8 hours of sleep each night are all helpful ways to keep your mind and blood pressure stable.
4. Quit smoking
Nicotine in cigarettes constricts blood vessels and increases heart rate, which is a leading cause of chronic high blood pressure.
5. Check your blood pressure regularly
Especially after age 35, blood pressure should be measured at least once a year or more often if there are risk factors.
