Cardiologist’s No. 1 sleep tip to control blood pressure and support a healthier heart |

A healthy heart depends on more than just diet and exercise; quality sleep plays a key role too. According to US-based cardiologist Dr Sanjay Bhojraj, the most effective habit for managing blood pressure isn’t simply sleeping more, but maintaining a consistent sleep schedule. Going to bed and waking up at the same time each day helps regulate your internal body clock, reduce stress levels, and support heart health. Regular sleep timing also improves sleep quality, which is crucial for controlling blood pressure. When combined with a healthy diet, exercise, and medical care, this simple habit can make a lasting difference.

Why a regular sleep schedule matters in controlling blood pressure

Every part of your body, including the heart, follows a natural rhythm known as the circadian clock. Going to sleep and rising at the same time daily helps this clock stay aligned, reducing stress on the heart. Irregular sleep patterns, even just differing by 30 minutes night to night, have been linked to a higher risk of high blood pressure.

How consistency helps lower blood pressure

Maintaining consistency in your sleep-wake routine supports blood pressure regulation by reducing stress hormone fluctuations and enabling better cardiovascular recovery. Scientific guidance from heart health organisations highlights sleep health, including timing and regularity, as crucial factors in preventing heart disease, high blood pressure, and metabolic problems. The message is clear: it’s not only how long you sleep, but also when you sleep that counts.

Why this habit works

Steps to build a heart-friendly sleep routine

1. Establish a fixed bedtime and wake-up timeChoose times that suit your daily schedule and stick to them, even on weekends. This helps train your body’s internal rhythm and promotes more restorative sleep2. Create a calm bedtime ritualTurn off screens at least an hour before bed. Instead, wind down with calming activity, such as reading a book or gentle stretching, to signal to your body that it’s time to rest3. Make your bedroom sleep-friendlyKeep your room cool, dark, and quiet. These environmental factors help improve sleep quality and, in turn, support healthy blood pressure levels4. Be mindful of evening stimulantsAvoid alcohol, caffeine, and heavy or salty late-night snacks. Such habits can raise blood pressure by disturbing both sleep and cardiovascular balance

Beyond diet and exercise: Why sleep is key to controlling blood pressure

While diet, exercise, and medications remain fundamental in blood pressure management, sleep is often an overlooked but equally vital component. Following Dr Bhojraj’s advice to maintain a consistent sleep schedule, by going to bed and waking up at the same times each day, can provide a simple yet powerful boost to heart health and blood pressure control. This regularity helps regulate your body’s internal clock, reducing stress hormones that can raise blood pressure. Moreover, consistent sleep improves the quality of rest, allowing the cardiovascular system to recover and repair overnight. Incorporating this habit alongside healthy eating, physical activity, and medical guidance can significantly enhance overall blood pressure management and reduce the risk of heart disease.Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before making any changes to your health routine or treatment.Also read | Regularly drinking hot drinks can cause cancer: Expert warnings you shouldn’t ignore