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High blood pressure, here are some simple steps to lower your blood pressure before bed
2025-07-30 00:06:12 / JETË
Maintaining proper blood pressure levels is one of the most important ways to protect the heart, prevent cardiovascular disease, stroke, and other serious health problems.
When it comes to ways to keep blood pressure under control, people usually think about healthy eating and physical activity. Your bedtime routine has a big impact on heart health.
Here are some simple habits before bed that can help reduce tension:
1. Limiting alcohol consumption
At the end of the day, many people probably relax with a glass of wine or some alcoholic beverage. But if you have high blood pressure, it's important to limit your alcohol consumption.
For women, no more than one drink per day is recommended, and for men no more than two.
Even small amounts of alcohol can make it harder to control blood pressure and affect the effectiveness of medications. One study even showed that each additional drink per day was associated with increased blood pressure.
Replace your evening drink with herbal tea like chamomile, or just plain water. Caffeine-free options are better because they don't disrupt sleep,
If you are diagnosed with hypertension and are taking medication, it is important to take it every day, even at dinner. Even if you feel too tired to open the bottle of medicine, don't leave it until tomorrow.
Consistency in taking your medications is essential to avoid heart or brain damage. Set alarms on your phone or use a medication organizer. Keep them by your bedside to make your routine easier.
3. Practice meditation or calming the mind
Bringing mental calm before bed can help reduce stress and tension. It also helps you get deeper sleep, another factor that affects tension reduction.
Techniques like meditation, light yoga, relaxing stretches, or even keeping a journal to unload your thoughts before bed are good ways to achieve calm. A quiet, dark environment also helps the body understand that it's time to rest.
4. Avoid foods with a lot of salt
If you are hungry before bed, avoid salty foods like chips, ready-made soups, or saltine crackers.
Salt causes the body to retain water, which increases blood pressure. Choose light snacks like fresh fruit, unsalted nuts, or homemade popcorn without butter or salt. They're delicious and better for your heart.
5. Keep your bedroom cool, dark, and quiet.
Good sleep directly affects blood pressure. If you sleep little or have uncomfortable sleep, over time you may experience increased blood pressure.
A cool, dark, and quiet room helps the body rest and recover better.
Invest in a comfortable mattress and pillow, turn off the lights and eliminate noise before bed, these things help the body relax and tension stabilize.
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