Sleep may be one of the most overlooked keys to good health. Getting enough quality sleep is an essential part of your well-being. When you don’t sleep enough, you may not only feel tired, cranky and irritable the next day, but you may also be contributing to serious health issues. One of the more serious problems that can occur when you get too little sleep is that your blood pressure may increase.
Why a Lack of Sleep Affects Blood Pressure?
When you’re asleep your blood pressure is generally lower than while you’re awake. This is totally normal and is known as nocturnal dipping. The drop in both your systolic (the top number) and diastolic (bottom number) blood pressure can be up to 20% lower than your readings in the day time.
People who don’t have lower blood pressure while they sleep have been shown to be at higher risk of heart disease and stroke.
Healthy individuals experience a natural dip in blood pressure while they sleep. As a result, the heart usually doesn’t have to work as hard during sleep as it does during the day. However, this beneficial drop in blood pressure may not occur—or may not occur for long enough—in people who sleep less than six hours a night or who have fragmented, low-quality sleep.
People with insomnia, a sleep disorder characterized by problems falling asleep or staying asleep, have an increased likelihood of developing high blood pressure . Not only do people with insomnia frequently get less sleep than they need, but they also tend to experience elevated sympathetic nervous system activity . Instead of winding down, their bodies prepare to act, as if facing a threat. This state triggers an increase in blood pressure.
Hypertension isn’t the only risk faced by people who are sleep deprived. Over time, sleep loss can contribute to:
- Increased vulnerability to sickness and infection
- Obesity
- Diabetes
- Heart disease
- Strained relationships
- Accidents at work, on the road, or at home
Can high blood pressure contribute to poor sleep?
Not only does poor sleep contribute to high blood pressure, but high blood pressure may also contribute to poor sleep. Many people with elevated blood pressure are more prone to chronic stress and anxiety. This can negatively affect your ability to sleep well. So it becomes a cycle of poor sleep increasing blood pressure and increased blood pressure possibly making it harder to sleep.
Are there other ways that sleep can affect blood pressure?
Sleep and high blood pressure may also have another connection—sleep apnea. If you have this condition, your breathing periodically stops during sleep, resulting in reduced airflow. It can cause you to sleep poorly, wake up frequently and gasp for air during the night. Sleep apnea deprives your body of oxygen and is a major risk factor for high blood pressure.
Things to do to help you sleep better
- Stick to a regular sleep schedule. Go to bed at the same time each night and get up at the same time each morning, including weekends. Get at least 30 minutes of natural light daily, especially earlier in the day. Try going for a morning or lunchtime walk.
- Get some physical activity every day. Try not to exercise within a few hours of bedtime.
- Avoid artificial light from televisions, phones, and computers within a few hours of bedtime. Use a blue-light filter on your computer or smartphone, or try blue-light filtering eyeglasses.
- Don’t eat or drink within a few hours of bedtime, especially alcohol and foods high in fat or sugar. Steer clear of caffeine by early afternoon.
- Keep your bedroom cool, dark, and quiet. No pets or devices nearby.
