How My Sleep Habits Affect My High Blood Pressure
Key takeaways:
When Allen Raines’ blood pressure spiked 3 years ago, his doctor recommended that he make changes to his diet and increase his exercise.
When dietary changes and exercise didn’t help enough, Allen was referred to a sleep doctor. A sleep test then confirmed that Allen had sleep apnea.
After 6 weeks of using a CPAP (continuous positive airway pressure) machine at night, Allen noticed his sleep quality had improved and his blood pressure levels were lower.
During a routine physical 3 years ago, Allen Raines was surprised when his blood pressure reading was “alarmingly high” at about 185/85 mmHg.
The nurse who took Allen’s blood pressure recommended that he go to the emergency department. However, Allen’s doctor told him to hold off on the hospital visit and try making diet and exercise changes first. His doctor said lifestyle changes could likely address his high blood pressure and possibly bring it closer to what’s considered to be a normal level — more like 120/80 or lower.
So Allen, a retired 57-year-old who lives in Cincinnati, cut back on sodium and stepped up his exercise regimen over the next year. During that period, readings at his doctor’s office showed his blood pressure was lower. But the numbers still weren’t low enough.
After a year, Allen’s doctor prescribed him amlodipine, a medication that relaxes blood vessels so the heart doesn’t have to work as hard to pump blood, which can lower blood pressure.
Understanding blood pressure numbers
Blood pressure readings consist of two numbers, such as 120 and 80. The first (or top) number is for systolic blood pressure, and the second (or bottom) is for diastolic pressure. (You can read more about what that means here.)
Allen bought a home blood pressure monitor online and checked his blood pressure every few days for the next 6 weeks. His blood pressure typically hovered around 145/90, with occasional readings as high as 160/95. The medication was helping lower his systolic blood pressure, but his diastolic blood pressure remained high.
What lifestyle changes can help with high blood pressure? Learn why this writer watches her sodium intake and practices yoga.
What is it like to wear a CPAP (continuous positive airway pressure) machine for sleep apnea? Read about three people’s experiences with wearing a CPAP machine to try to improve their sleep.
What are the best ways to lower your blood pressure? Here are some lifestyle changes you can make to try and lower your blood pressure naturally.
The association between sleep habits and high blood pressure
Even with the medication, Allen’s blood pressure remained at stage 2 hypertension levels. After 2 years, Allen’s doctor suspected he might have sleep apnea, a common sleep disorder in which a person’s breathing stops and restarts in intervals during sleep.
Certain sleep habits and high blood pressure are often associated. For example, getting less than 7 hours of sleep nightly is linked with high blood pressure. So is having sleep apnea, which decreases the amount of oxygen to the body, increasing the risk of high blood pressure, stroke, and heart attack.
Allen already knew he was a restless sleeper. He’d often wake up in the night and then not be able to go back to sleep because of anxiety. But he didn’t realize sleep apnea could be making his sleep quality even worse.
“I was semi-excited by [the possibility of sleep apnea],” Allen says. “I’ve been a troubled sleeper for a while, and I needed to address that.”
Making lifestyle changes led to better sleep
At his doctor’s suggestion, Allen made an appointment with a sleep specialist. The specialist set up a home sleep test followed by an overnight sleep study. And the test results showed Allen had moderate sleep apnea.
Even though his sleep apnea wasn’t severe, it needed to be addressed. So the sleep doctor prescribed Allen a CPAP (continuous positive airway pressure) machine, which Allen adjusted based on the recommended settings from his overnight sleep study.
Meanwhile, Allen realized his pre-bedtime routine and daily habits could be affecting how well he was falling asleep and staying asleep. In addition to medication and Allen’s nightly CPAP usage, he added the following lifestyle adjustments to help manage his blood pressure.
1. No more snacking and screen time before bed
In the past, Allen liked to snack before bed, which can lead to waking up frequently after falling asleep. He also liked to get on his tablet to read or stream something before going to sleep, even though screen time too close to bedtime is associated with trouble falling asleep. That’s been a struggle, but he’s doing his best to curtail the longtime habits.
2. No more midday naps
Allen also used to enjoy a midday nap, but he had to cut that luxury from his daily routine to make sure he would be tired at bedtime.
3. More exercise, less stress
After having pulled back on his exercise routine, Allen ramped it up again and began running at least two or three times a week. He also started playing racquetball more frequently each week. The added exercise has helped reduce his stress and anxiety, two factors that can raise blood pressure, Allen says.
4. The addition of the CPAP machine
Although Allen hasn’t quite gotten used to wearing the large CPAP machine mask on his face at night, he is using the device on a regular basis and has noticed a difference.
“I’m adjusting to it,” Allen says. “But I do think the quality of the sleep itself is better now.”
Better sleep, better blood pressure? That’s the plan
It’s been 6 weeks since Allen began using the CPAP machine to address his sleep apnea. He has an upcoming appointment with his primary care physician to discuss his blood pressure and how well the CPAP machine is working. So far, Allen is hopeful that the device could make a difference in both his sleep quality and managing his high blood pressure.
Allen has had a couple of lower blood pressure readings — including 125/75 once — since using the CPAP machine. He’s keeping track of his blood pressure and CPAP machine readings to show his doctor at his next appointment. And even though he’s still trying to conquer his pre-bedtime snacking and screen time habits, he’s encouraged by the progress he’s made so far.
“I suspect that [my blood pressure] will be better. I hadn’t seen below 80 in a long time,” Allen says, referring to his diastolic blood pressure.
6 tips for better sleep habits to help with high blood pressure
Getting at least 7 hours of quality sleep can help prevent or manage high blood pressure. Below are 6 tips from the CDC to help you fall asleep faster and sleep through the night.
1. Go to bed and get up at the same time every day, even on weekends.
2. Be around lots of natural light, particularly in the morning. This can help your circadian rhythm adjust, so you can go to bed when your body signals you’re tired.
3. Add exercise to your daily routine. Just be sure to avoid exercising within a few hours before going to bed.
4. Stop using your computer, tablet, or phone a few hours before bedtime.
5. Avoid consuming alcohol and fatty or sugary foods before bed.
6. Create a dark, cool, and quiet bedroom environment.
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