Can a Lack of Sleep Cause High Blood Pressure?

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Did you know there's a connection between healthy blood pressure and those precious zZzs? Learn more below.

why a good night’s kip is key to keeping your *blood pressure* in check

Numbers week is almost upon us. So, let’s talk about sleep — or as us Brits like to call it, a good night’s kip.

We all know that sinking feeling – y’know, when you’ve had a rubbish night’s sleep and just want to crawl back under the duvet and stay that way... You wake up groggy, grumpy, and (if you’re anything like us) reaching for that extra shot of espresso.

But here’s something you might not know – consistently poor sleep isn’t just about feeling a bit knackered. It can actually wreak havoc on your blood pressure, and that’s no small thing.

the sleep-blood pressure connection

Let’s start by learning why sleep is so important for your blood pressure.

When you’re in the land of nod, your body gets a much-needed break. Your heart rate slows down, and your blood pressure naturally drops. This nightly dip is essential for giving your heart a rest which in turn helps to regulate your overall blood pressure (1).

So, if you’re skimping on sleep, you’re missing out on this natural blood pressure regulation.

the vicious cycle of poor sleep and high blood pressure

Now, here’s where things start to get a bit tricky.

Poor sleep doesn’t just cause high blood pressure; high blood pressure can also contribute to poor sleep (2). It’s a vicious cycle.

If you’re stressed or anxious — common causes of high blood pressure (3) — you’re less likely to sleep well. And the less sleep you get, the higher your blood pressure can climb. It’s a bit like being caught in a bad episode of EastEnders; things just keep getting worse.

the long-term risks

Okay, so maybe you’re thinking, “One bad night’s sleep won’t kill me.” And you’re right — it won’t.

But consistently missing out on sleep can lead to some serious long-term problems. High blood pressure, if left unchecked, can increase your risk of heart disease, stroke, and other not-so-fun health issues (4). It’s like ignoring that weird noise that your car has been making; eventually, something’s going to break.

tips for a better kip

So, how do you make sure you’re getting enough sleep to keep your blood pressure in check?

Here are a few top tips:

Stick to a schedule: Try to go to bed and wake up at the same time every day (yes, even on weekends). Your body loves routine and having one will help to regulate your sleep patterns.
Create a relaxing bedtime ritual: Whether it’s reading a book, taking a warm bath, or doing some light stretching, find something that helps you wind down.
Be mindful of what you eat and drink: Avoid caffeine and heavy meals close to bedtime. They can mess with your sleep and leave you tossing and turning.
Limit screen time before bed: The blue light emitted from your phone, tablet, or TV can interfere with your body’s natural sleep signals. Try to switch off all screens at least an hour before bed.
Get some exercise during the day: Regular physical activity can help you sleep better too. Just make sure you’re not working out too close to bedtime or you might find yourself a little too wired to sleep.

sleep and blood pressure: the bottom line

Getting a good night’s kip isn’t just about feeling rested — it’s essential for keeping your blood pressure in check and your heart healthy.

So, next time you’re tempted to stay up late binge-watching your favourite TV show, remember that your body needs that sleep more than you need to know what happens next. Your blood pressure will thank you, and you’ll wake up feeling ready to take on the day.

Until next time, eve sleep.

the sleep-blood pressure connection

the vicious cycle of poor sleep and high blood pressure

the long-term risks

tips for a better kip

sleep and blood pressure: the bottom line

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