Experts recommend 7 to 9 hours of sleep daily to maximize physical and mental benefits and maintain the body’s biological clock.
Sleeping less than 6 hours per night contributes to high blood pressure, highlighting the importance of getting enough regular sleep.
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How Sleep Affects Blood Pressure
Sleep gives the body a chance to rest, repair, and restore energy. During sleep, the body performs multiple functions: clearing waste, repairing tissues, boosting the immune system, and regulating hormones necessary for growth and recovery.
Sleep deprivation can impair these vital functions, including the normal nighttime drop in blood pressure, known as the “nocturnal dip,” which reduces strain on the cardiovascular system. Over time, lack of sleep can lead to hypertension and serious complications such as heart attack or stroke.
Causes of Sleep-Related High Blood Pressure
Two main factors contribute to this phenomenon:
Disrupted biological clock: Blood pressure follows a 24-hour cycle, called the circadian rhythm. At night, the body releases melatonin, which promotes sleep and relaxes blood vessels. Sleep deprivation reduces melatonin production, affecting blood vessel dilation and blood pressure regulation.
Hormonal imbalance: Lack of sleep disrupts the balance between melatonin and cortisol, the stress hormone. Excess cortisol activates the “fight or flight” response, causing blood vessels to constrict and blood pressure to rise.
Sleep Disorders Linked to High Blood Pressure
High blood pressure is closely linked to certain sleep disorders:
Insomnia: Difficulty falling or staying asleep, increasing the risk of hypertension up to fourfold.
Sleep apnea: Repeated interruptions in breathing lower blood oxygen, triggering the “fight or flight” response and releasing noradrenaline, which constricts blood vessels.
Narcolepsy: Chronic neurological disorder causing uncontrollable daytime sleepiness and sudden sleep attacks. About 44% of sufferers experience high blood pressure.
Restless Legs Syndrome (RLS): Urgent need to move the legs during sleep, activating the sympathetic nervous system and increasing blood pressure.
Shift Work Sleep Disorder (SWSD): Working night or rotating shifts disrupts the natural day-night cycle. If coupled with short sleep (<6 hours), the risk of hypertension more than doubles.
How to Improve Sleep Habits
Sleep deprivation is a modifiable risk, and improving “sleep hygiene” can help. Key components include:
Maintain a consistent sleep schedule: Go to bed and wake up at the same time daily, including weekends.
Create an ideal sleep environment: Keep the bedroom quiet, cool, and dark, using earplugs, air conditioning, blackout curtains, or sleep masks if necessary.
Avoid stimulation before bedtime: Turn off electronic devices 30–60 minutes before sleep and avoid caffeine or nicotine.
Establish a relaxation routine: Reading, warm baths, gentle stretching, or listening to calming music.
Avoid food and fluids 2–3 hours before sleep.
Getting enough quality sleep is essential for healthy blood pressure and overall well-being.
