Sleep is a crucial period for the body to rest, recover, and regenerate. Poor sleep quality is linked to increased blood pressure and a higher risk of cardiovascular disease. Therefore, everyone should adopt healthy sleep habits to protect their well-being.

Maintaining a consistent sleep schedule helps the body's biological clock remain stable. When the sleep cycle is regular, blood pressure is better regulated throughout the day. Conversely, inconsistent sleep habits, such as staying up late or sleeping in on weekends, disrupt this rhythm. This increases the risk of high blood pressure, which, if prolonged, can damage multiple organs, potentially leading to myocardial infarction, heart failure, and stroke.

Adults need approximately 7-8 hours of sleep nightly for optimal cardiovascular function. During deep sleep, blood pressure naturally decreases, allowing the heart and blood vessels to rest. Chronic sleep deprivation can disrupt blood pressure and increase stress hormone levels.

Engaging in relaxing activities before sleep signals to the body that it is time to rest. Gentle routines like reading a book, listening to soft music, or meditating reduce stress hormones such as cortisol. This helps the body fall asleep more easily, lowers nighttime blood pressure, and better protects cardiovascular health.

Consuming alcohol, coffee, or smoking in the evening stimulates the nervous system, raising blood pressure and impacting sleep quality. The habit of scrolling on a phone or watching television late exposes eyes to blue light, which inhibits melatonin—the hormone that regulates sleep. This results in difficulty falling asleep, shallow sleep, body fatigue, and poor recovery.

The sleep environment directly affects sleep quality. A cool, quiet room with limited light promotes deep, uninterrupted sleep. A supportive mattress and pillows also contribute to maintaining the body's relaxed state during sleep.

Le Nguyen (According to Economic Times)