According to a new study, simply going to bed on time can lead to a decrease in 24-hour blood pressure. This simple change can have a significant clinical effect on blood pressure. After two weeks of going to bed at a time of their own choosing, participants in the study had an average reduction of 4 millimeters of mercury systolic and 3 millimeters of mercury diastolic in 24-hour blood pressure. This improvement in blood pressure was about the equivalent of participating in an exercise program or reducing sodium in a diet.
Sleep is considered an important factor in cardiovascular functioning, and previous studies support this idea. A reduction of 5 millimeters of mercury in nighttime blood pressure is correlated with a 10% reduction in the risk of a cardiovascular event. Half of the study participants met this threshold. Some of the sleep factors that are important to cardiovascular functioning include the duration of sleep, as well as the quality of sleep, which can be achieved by sleeping in light-free environments. This study involved 11 participants who were on hypertension medication to combat high blood pressure.
Blood pressure changes throughout the day and is associated with the circadian rhythm. Cardiologists state that blood pressure lowers overnight, elevates in the morning, and remains relatively stagnant during the day. These fluctuations are due to the changing levels of cortisol and adrenaline in the body. As such, when the body’s circadian rhythm gets disrupted, so does the body’s blood pressure. This disruption is what leads to elevated blood pressure levels.
Most people do not expect their bedtime to have such a significant effect on their blood pressure, but the implications cannot be ignored. Especially for individuals in midlife and for women in peri- and post-menopause, the impact is pronounced. A changing bedtime makes it difficult for the brain to synchronize correctly, and as such, the body performs at a non-optimal performance. Previous research has also shown that irregular bedtimes can lead to shorter sleep duration, more fragmented sleep, and less deep sleep, all of which are factors that cause a higher blood pressure.
One of the study’s most interesting findings was that as the participants established a consistent bedtime, their blood pressure levels would drop in the hours leading up to when they slept, emphasizing that when the body has a consistent schedule, beneficial effects are wrought. However, it is also important to note that this study has its limitations. There was an extremely small sample size involved, so more research is needed to see if the results are replicable on a larger population. Although more research is needed on this topic, the early findings indicate that having a consistent bedtime could be key in reducing blood pressure.
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