We’ve heard before that sleep is an important part of staying healthy. Too little sleep can make us tired, cranky, and unable to focus. But did you know the amount of sleep you get can also affect your heart health?  

If you have high blood pressure or heart health issues, it’s essential that you aim for the recommended 7-9 hours of sleep a night. 

In this article, we explain the link between sleep and blood pressure, why it’s important to maintain a healthy sleep schedule, and how to practice better sleep habits for your heart (and overall) health. 

Sleep and blood pressure 

The American Heart Association labels sleep as one of Life’s Essential 8—eight factors that build the foundation of cardiovascular health. When you get the right amount of sleep, your body has the chance to recover and heal from your active hours. But not enough sleep means your body doesn’t get that chance, and you can end up putting more stress on your system. 

Your blood pressure changes throughout the day. It should lower at night by 10-20%.¹ This is called ‘nocturnal dipping.’ Irregular or short sleep is association with reduced or absent dips in blood pressure. Over time, this can increase your risk of high blood pressure, or hypertension.²  

Hypertension is a serious condition that can increase your risk of heart disease. When combined with poor sleep, it can also cause you to feel even more tired during the day. And if you are already diagnosed with hypertension, poor sleep can make your symptoms worse because poor sleep makes it harder to control your blood pressure. You can learn more about monitoring your blood pressure at home in our guide to the best blood pressure monitors. 

Other factors that can affect your blood pressure while you sleep 

Even if you don’t have hypertension, there are other factors that can cause your blood pressure to rise in an unhealthy way. Two major influences: how much sleep you’re getting, and what your sleep schedule looks like. Like we mentioned earlier, older adults should aim for 7-9 hours of sleep a night. And a recent study found that it also matters when you sleep. If your sleep schedule is irregular, meaning you don’t go to sleep and get up at the same time, you increase your risk of developing high blood pressure.² 

Another big factor, especially for older adults, is medication. Many medications, like diuretics, beta blockers, smoking-cessation drugs, and antidepressants, can make it harder for you to sleep well. The resulting poor sleep may then contribute to higher blood pressure. It’s important to double-check any side effects and talk to your doctor about strategies that can help reduce poor sleep, like taking your medications in the morning instead of right before bed.³ 

How to take care of your blood pressure while you sleep 

Practicing good sleep hygiene is the one of the most effective ways to help take care of your blood pressure. Good habits lead to good rest, which means your body gets the chance it needs to heal and recover from the day. Some tips include: 

• Keep your bedroom dark, cool, and quiet 

• Reserve your bed for sleep (no phones, TV, or other screens) 

• Go to bed at the same time every night 

• Get up at the same time every morning 

• Practice meditation or a soothing routine before sleep 

“Sleep is as important to healthy aging as exercise and eating well,” said NCOA Center for Healthy Aging Program Specialist Samantha Capacillo, MPH, CHES, “Like children, adults rest better with a comforting yet predictable routine. End your day with calming activities such as reading, soft music, meditation, or gentle stretching." 

Common sleep disorders linked to blood pressure 

As we age, sleep disorders can become more common as our sleep patterns change. These disorders, in turn, make it hard to get a good night’s sleep. This is usually because they either make it harder to sleep or reduce the quality of the sleep we are getting. Some of these disorders include: 

• Obstructive sleep apnea occurs when your airways become blocked while you are sleeping. You might snore or end up not breathing for short periods of time. Sleep apnea is a serious condition that usually requires treatment with a CPAP machine, which helps keep the airway open and maintains your oxygen levels during the night. 

• Insomnia makes it hard for you to go to sleep or stay asleep. It’s often caused by anxiety or stress, but it can also be triggered by medications. Your doctor can help you learn the root cause of your insomnia. 

• Restless legs syndrome, or RLS, causes your legs to feel like they are constantly tingling, cramping, or crawling feelings. You might be kept awake at night by a strong urge to move your legs to relieve the discomfort.  

• While being a shift worker (someone who works during the night and sleeps during the day) isn’t itself a sleep disorder, the odd schedule can negatively impact your body’s circadian rhythm. It’s also harder to get good sleep during the day, when cars, neighbors, and daily life are louder. 

The bottom line 

High-quality sleep is important for your health. And the sleep quality you get is just as important as how much sleep and what your sleep schedule is. Conditions like insomnia can result in poor sleep quality, which then negatively affects your blood pressure. If you find yourself tossing and turning or unable to rest because of anxiety or stress, you’ll want to talk to your doctor about solutions.  

You can read more about ways to make your bedroom more comfortable in our guides to the best mattresses, best mattress toppers for cooling, best mattress for back pain, best orthopedic mattress, and best adjustable beds. 

Frequently asked questions (FAQ) 

Does lack of sleep cause high blood pressure? 

Lack of sleep may increase your risk of high blood pressure. Not sleeping enough is associated with reduced natural dips in nighttime blood pressure, increasing risk of hypertension. 

Sources 

1. Mayo Clinic. Blood pressure: Does it have a daily pattern? May 22, 2024. Found on the internet at https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/expert-answers/blood-pressure/faq-20058115 

2. Williamson, L. Irregular sleep schedule linked to high blood pressure. American Heart Association. March 28, 2023. Found on the internet at https://www.heart.org/en/news/2023/03/28/irregular-sleep-schedule-linked-to-high-blood-pressure 

3. Godman, H. Are your medications keeping you up at night? Harvard Health Publishing. Dec. 1, 2022. Found on the internet at https://www.health.harvard.edu/diseases-and-conditions/are-your-medications-keeping-you-up-at-night