Experts have identified a straightforward nightly habit that could play a significant role in lowering blood pressure, offering a simple complement to existing treatments. The key is not necessarily getting more sleep, but rather maintaining a consistent bedtime each night.
The Power of a Regular Sleep Schedule
Our bodies operate on an internal clock, known as the circadian rhythm, which regulates sleep, hormones, metabolism, and organ function. When this rhythm is disrupted, blood pressure fails to dip overnight as it normally should. This can elevate the risk of developing hypertension, diabetes, obesity, heart attacks, and stroke. Researchers from Oregon Health & Science University emphasise that keeping a set bedtime strengthens this internal clock.
Dr. David Lee of Stanford Medicine, who was not involved in the study, highlighted the stakes: "If you’re in a normal blood pressure range, your risk of having a heart attack or stroke is actually very low," he said. "Once your blood pressure starts climbing, then that risk goes up two, five, eight times, depending on how high the blood pressure is."
Study Shows Marked Blood Pressure Drop
The research team monitored 11 middle-aged adults over a week of their normal sleep, followed by two weeks where they adhered to a fixed bedtime. Participants did not change their total sleep duration, only their schedule. During the period of a regular bedtime, their daily blood pressure dropped significantly.
Blood pressure is measured in millimetres of mercury (mmHg) with two numbers: systolic (pressure when the heart beats) and diastolic (pressure between beats). According to the American Heart Association, a reading under 120/80 mmHg is 'normal', while anything above 130/80 mmHg is considered high blood pressure.
In this small study, participants saw their daily systolic pressure fall by more than 4 mmHg and diastolic by 3 mmHg. Crucially, these effects were observed even in individuals already on medication for hypertension. The researchers noted that a systolic reduction of just 5 mmHg can lower cardiovascular risk by 10% in hypertensive patients.
A Low-Cost, Low-Risk Health Intervention
The findings point to a remarkably accessible health strategy. The research team stated: "Bedtime regularisation represents a low-cost, low-risk intervention that could complement existing hypertension treatments. Unlike medications with side effects or difficult lifestyle changes, going to bed at the same time requires minimal effort." Some blood pressure medications can cost over $100 per month without insurance, making this a potentially valuable behavioural adjustment.
While the team hopes to study the effects in a larger group, the initial results are promising. Other factors linked to high blood pressure include a high-salt diet, excessive alcohol, lack of physical activity, smoking, genetics, and being over 55. Underlying conditions like sleep apnea or thyroid disease can also be causes, according to the Cleveland Clinic.
For nearly half of American adults living with high blood pressure, this simple habit of maintaining a consistent bedtime could be a powerful, easy-to-implement tool for better heart health.
