Simple nightly habit linked to healthier blood pressure, study suggests

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A consistent bedtime may play a meaningful role in lowering blood pressure, according to new research examining how sleep timing affects cardiovascular health.

While most people think primarily about getting enough hours of sleep, experts say when you sleep also has an important effect onheart health.

Dr.

EXPERTS REVEAL EXACT BEDTIME THAT COULD PREVENT LATE-NIGHT ‘SECOND WIND’ INSOMNIA

“Both matter, but growing evidence shows regularity — going to sleep and waking at roughly the same times night-to-night — is an independent predictor of cardiovascular risk even after accounting for total sleep time,” Lu said.

Recent findings have supported that connection.In a study published in the journal Sleep Advances, adults withhigh blood pressurewho kept a consistent bedtime for two weeks saw modest but meaningful improvements in their readings, even though they did not sleep longer hours.

Person sleeping comfortably on their side in a cozy bedroom with soft gray pillows and green bedding.

A consistent bedtime may play a meaningful role in lowering blood pressure, according to new research examining how sleep timing affects cardiovascular health.(iStock)

Participants reduced their night-to-nightbedtime variabilityfrom about 30 minutes to only a few minutes, and researchers said that simple change helped restore healthier blood pressure overnight.

Even a modest nighttime drop in systolic pressure can lower cardiovascular risk, experts say.

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The concept is supported by research into circadian rhythms and the body’s natural blood-pressure patterns.

“Consistent bed and wake times keep your internalcircadian clocksynchronized to Earth’s day-night cycle,” Lu said.

Man switches off the lamp light in bedroom before sleeping.

Both sleep duration and consistent timing are important for heart health, according to experts.(iStock)

A steady sleep schedule helps the body release important hormones, like melatonin and cortisol, at the right times, which supports the natural rise and fall of blood pressure throughout the day and night, according to the doctor.

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Disruptions in sleep timing can affect blood pressure more quickly than many people realize, Lu warned.While some people assume that shifting their bedtime on weekends or staying up late occasionally has little impact, the expert said the body responds almost immediately.

A man sits up on an exam table as his nurse takes his blood pressure

Regular sleep times help maintain the body’s natural blood-pressure rhythm, which can be disrupted when bedtimes shift.(iStock)

For people trying to build a more consistent sleep routine, Lu recommends starting with the morning wake-up time.

“Start with a fixed wake time every day, including weekends, and anchor the schedule with morning light exposure — then set a consistent bedtime that gives you enough sleep before that wake time,” he advised.“Pick a wake time you can sustain and get 30 minutes of morning light after waking up.”

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Improving sleep timing is a low-risk change that may help lower blood pressure, Lu said, adding that consistent bedtimes should be used in addition toanti-hypertensive medications, not as a substitute.

Potential limitations

The study did have some limitations, the researchers acknowledged.

The sample size was relatively small, consisting of 11 middle-aged adults withobesity and hypertension.It was also a two-week period, which means researchers could measure only short-term changes.

The study also lacked a control group or randomization, so it couldn’t prove that the blood-pressure improvements were caused by more consistent bedtimes or by other lifestyle factors, such as diet, stress or medication changes.Larger, longer-term studies are needed to confirm the findings.

Anyone considering changes to their sleep schedule for blood-pressure benefits should first speak with a doctor.