A new study from Oregon Health & Science University reveals that adjusting one aspect of your daily routine—your bedtime—can help lower high blood pressure. This discovery offers a simple alternative to more complex lifestyle changes such as increased exercise or reduced sodium intake.
The research involved monitoring the blood pressure of 11 middle-aged adults diagnosed with hypertension, a condition affecting nearly half of adults in the United States. Participants initially maintained their regular sleep habits for one week. Following this period, they were instructed to establish a consistent bedtime for two weeks, eliminating daytime naps.
Study Findings and Implications
The results indicated a significant improvement in blood pressure levels. The participants’ average bedtime variability decreased from 30 minutes to just seven minutes. This enhanced consistency translated to an average reduction of 4 mmHg in systolic blood pressure and 3 mmHg in diastolic pressure over a full day. More impressively, nighttime blood pressure saw a drop of 5 mmHg systolic and 4 mmHg diastolic.
While these figures may seem modest, the study’s authors noted that a decrease of 5 mmHg at night could reduce the risk of heart attack or stroke by over 10%. Remarkably, half of the participants achieved this outcome without needing to increase their total sleep time. Instead, they simply adhered to a set bedtime.
Researchers attribute these benefits to the body’s circadian rhythm, which governs both sleep-wake cycles and cardiovascular function. In healthy individuals, blood pressure typically dips by 10% to 20% during sleep, a phenomenon known as “nocturnal dipping.” This natural decline is believed to play a protective role for the heart. Conversely, insufficient nighttime blood pressure reduction increases the risk of serious conditions such as stroke, heart attack, and kidney issues, even in those with normal daytime readings.
Practical Advice for Better Sleep
The findings suggest that establishing a regular bedtime could enhance circadian rhythms and promote healthier blood pressure patterns. Unlike medications, which may have side effects, maintaining consistent sleep schedules requires minimal effort—primarily conscious planning.
“This may be a simple, yet low-risk, adjunctive strategy to control blood pressure in many people with hypertension,” the study authors concluded. They advocate for larger trials to assess whether this approach could benefit a broader population.
When it comes to determining the optimal bedtime, Dr. Dylan Petkus, a sleep specialist and author, emphasizes that there is no universal “best time.” Individual internal clocks vary significantly. However, he notes that adults typically enjoy better sleep quality when they go to bed between 21:00 and 23:00.
Dr. Petkus stresses the importance of consistency in sleep habits. “Going to bed at the same time every night helps your body find its rhythm,” he explained. To identify a personal bedtime, he recommends observing how one feels in the morning rather than fixating on the number of hours slept. If fatigue persists after a week, he suggests adjusting bedtime by 15 to 30 minutes until a comfortable routine is established.
Through these insights, individuals seeking to manage their blood pressure may find that a simple adjustment to their nightly routine could yield significant health benefits.
