Sleeping on Time: A Simple Fix for High Blood Pressure

High blood pressure is a big problem for many adults. But here's some good news: a small change in sleep habits might help. Researchers found that going to bed at the same time every night can lower blood pressure. This is as good as exercising more or eating less salt. The study looked at 11 adults with high blood pressure. First, they slept as usual. Then, they had to pick a bedtime and stick to it for two weeks. No naps were allowed during the day. The results showed that their blood pressure dropped. On average, it went down by 4 mmHg during the day and even more at night. This might not seem like a lot, but it's important. A drop of 5 points at night can cut the risk of a heart attack or stroke by more than 10%. Half of the people in the study saw this kind of improvement. They didn't need more sleep. They just needed to go to bed at the same time every night. The body's internal clock, or circadian rhythm, controls sleep and heart health. When people sleep at different times, their blood pressure doesn't drop enough at night. This can lead to health problems. But sticking to a regular bedtime might help fix this. The best part? This change is easy. It doesn't cost anything or have side effects. It just takes a bit of planning. The researchers want to study more people to see if this works for everyone. So, what's the best time to go to bed? There's no perfect time for everyone. But most adults sleep better if they go to bed between 9 p. m. and 11 p. m. The key is to be consistent. Going to bed at the same time every night helps the body find its rhythm. If you're not feeling well-rested, try shifting your bedtime by 15-30 minutes. Pay attention to how you feel in the morning. This can help you find the best bedtime for you.