A recent study conducted by researchers at the Oregon Institute of Occupational Health Sciences in the United States revealed that maintaining a simple daily habit can significantly help people with high blood pressure reduce their blood pressure levels.
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According to the journal SLEEP Advances, which published the study, sticking to a consistent bedtime every day can noticeably lower blood pressure among individuals with hypertension. The researchers found that maintaining the same sleep schedule for just two weeks led to a significant reduction in blood pressure, including nighttime readings—one of the most important markers for assessing cardiovascular risk.
The study included 11 adult participants with high blood pressure. After observing their sleep patterns for a week, they were asked to choose a specific bedtime and adhere to it daily without changing their sleep duration or applying additional restrictions. After only 14 days, the variability in their sleep times decreased from 30 minutes to 7 minutes, and their 24-hour blood pressure dropped by an average of 4 mmHg—an effect similar to that of moderate exercise or reducing salt intake.
Researchers noted that even this small reduction is highly meaningful. A nighttime drop of just 5 mmHg could reduce the risk of heart attack or stroke by more than 10%. It is believed that consistent sleep patterns help reinforce the body’s biological rhythms and restore the natural “nighttime dip” in blood pressure, which is often irregular in people with hypertension.
Although the sample size was small, the findings indicate that better control of high blood pressure is not limited to medication and diet alone. It may also be achieved through a simple habit: following a regular daily sleep schedule.
