Things to do before bed to lower blood pressure according to a cardiologist

Your bedtime habits may affect your blood pressure more than you think. Here are the things you should do before bed to lower your blood pressure, according to a cardiologist .

Maintaining healthy blood pressure isn’t just about making your doctor happy during checkups. It’s an important part of reducing your risk of heart disease, stroke, and other serious health problems. When you think about ways to maintain healthy blood pressure, a heart-healthy diet and exercise may come to mind, and that’s not wrong. But it’s not just what you do during the day, your nighttime habits play a big role in your heart health, too.

That’s right! Getting ready for bed may seem like a normal part of everyday life, but did you know that certain steps before bed can be a powerful way to improve your blood pressure? Here’s a compilation of tips from Mary Branch, MD, a cardiologist at Cone Health in Greensboro, North Carolina, on how to make the most of those precious moments before bed to support healthy blood pressure.

Before you go to bed tonight, try these simple yet effective tips to help lower and keep your blood pressure in top condition.

Limit alcohol

For some people, relaxing at the end of the day might include a glass of wine before bed. However, if you have high blood pressure, cutting back on alcohol is especially important, says Branch. “ For women, the recommendation is no more than one drink per day and for men, no more than two drinks per day .”

While alcohol may help you relax in the moment, it can actually make it harder to control your blood pressure over time. Even small amounts can interfere with medications or put extra strain on your heart and blood vessels. And the more you drink, the higher your blood pressure will be. The link is so strong that one study found that each additional drink a person had per day significantly increased their systolic and diastolic blood pressure.

The good news? By replacing that glass of wine before bed with something like herbal tea or just water, you’re doing your body a big favor. In addition to helping promote more stable blood pressure, you’ll also be providing your body with an extra source of water. Just make sure to choose a beverage that’s caffeine-free, as caffeine can make it harder to fall asleep.

Remember to take your medicine regularly.

“ If you’ve been prescribed medication for high blood pressure, you should take it every day, ” says Branch. This includes medications you may need to take before bed. That’s right, even on nights when you feel too tired, don’t forget to take your medication as prescribed by your doctor!

Sticking to your prescribed blood pressure medications is important for effective blood pressure control and reducing your risk of serious health complications, such as heart attack and stroke. Consistency is key, as these medications work best when they stay at a steady level in your system. Missing a dose can disrupt this balance and potentially hinder progress. Incorporating daily reminders, such as setting an alarm or using a pillbox, can help ensure you take your medication on time. Simple steps like keeping your medications within reach, near your bed, or in a place you frequent can make this easy—even on long days when opening the pill bottle can be difficult.

Practice mindfulness

Branch suggests that practicing meditation and mindfulness can be a helpful bedtime routine for healthy blood pressure. “ This can help lower your stress levels and blood pressure ,” she says. “ Plus, it helps you get a good night’s sleep, which is also important for lowering blood pressure .”

By taking small but intentional steps toward relaxation before bed, you can set yourself up for a good night's sleep and a healthier tomorrow.

Other ways to manage stress before bed include doing yoga or gentle stretching to relieve muscle tension, journaling to clear your mind, and creating a calm sleep environment by reducing noise & dimming the lights. Establishing a consistent bedtime routine can further signal to your body that it’s time to relax, creating a seamless transition to a good night’s sleep.

Avoid high sodium snacks

Late-night snacking can be tempting. But if you want to maintain healthy blood pressure, it’s important to stay away from high-sodium foods before bed. Eating salty snacks like chips, canned soup, or crackers can cause your body to retain water. This can increase the pressure on your blood vessels.

So controlling your sodium intake, especially before bed, can help stabilize your blood pressure overnight and promote better overall heart health. Choose low-sodium snacks like fresh fruit, unsalted nuts, or popcorn. They’ll satisfy your evening cravings without affecting your blood pressure.

Keep your bedroom cool, dark and comfortable

Creating the right sleeping environment can have a surprising impact on healthy blood pressure levels. A cool, dark, and comfortable bedroom not only promotes better sleep, but can also support heart health by encouraging quality sleep. Conversely, data shows that poor sleep can lead to high blood pressure over time. To keep your bedroom comfortable, make sure your room is dark, quiet, and cool. Eliminating distractions like bright lights or loud noises and investing in a supportive mattress and pillow can also promote deeper sleep. These small adjustments can help your body relax and recover from the day, contributing to better blood pressure regulation.