Avoid large meals before bedtime

Eating late can lead to indigestion and a heavy feeling before sleep. Individuals should aim to finish their last meal of the day at least two to three hours before bedtime. For an evening snack, consider options like yogurt or fruit. Stimulants such as caffeine and alcohol can also disrupt sleep.

Prioritize relaxation

Regular physical activity improves sleep quality; however, exercising too close to bedtime can disrupt it. Dedicate time in the evening to relax and unwind for better sleep. Avoid electronic devices that emit blue light, such as phones and computers, for at least one hour before sleep. Engaging in activities like reading, listening to calming music or podcasts, taking a warm shower or bath, or practicing stress management techniques such as mindfulness, meditation, or deep breathing can help relax the mind.

Maintain a consistent sleep schedule

Establishing a regular sleep routine signals to your body and mind that it is time to prepare for rest. During deep sleep, heart rate slows, and stress hormone levels (cortisol, adrenaline) decrease. This helps prevent chronic hypertension and stroke.

Adhere to prescribed blood pressure medication

Keeping a log of blood pressure readings helps both patients and doctors identify trends over time. Doctors may advise patients to use an electronic blood pressure monitor on the upper arm or wrist for nighttime tracking. If lifestyle changes alone are insufficient for effective blood pressure control, a doctor will prescribe medication. Some antihypertensive drugs, particularly diuretics, can increase urine output, leading to more frequent nighttime awakenings for urination. This can disrupt sleep and heighten the risk of falls.

Address sleep apnea

Sleep apnea, a common sleep disorder, is linked to hypertension. Individuals with sleep apnea frequently stop breathing multiple times per hour, prompting the brain to rouse the body to resume breathing. This disrupts restful sleep, stresses the body, and increases the risk of health issues, including high blood pressure, type 2 diabetes, and heart disease. Continuous positive airway pressure (CPAP) therapy is a common treatment for this condition.

By Le Nguyen (According to Times of India)