How to Lower Blood Pressure Overnight
Hypertension is a serious medical condition that is correlated with increased risk for heart disease, stroke and kidney damage. But even people without hypertension can experience spikes in blood pressure from time to time. Repeated spikes can damage blood vessels and lead to permanent hypertension. Because the environment--and your reaction to it--affects blood pressure, there are simple steps you can take to reverse the problem quickly.
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Instructions
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Relax. Stress triggers the fight-or-flight response, in which the hormones adrenaline and cortisol flood your body in anticipation of perceived danger. Among other physiological changes, these hormones cause your blood pressure to increase. Recognize when the stress response begins, and learn how to short-circuit the process: Take deep breaths. Consciously release tension in your muscles. Objectively review the stressful situation, identify positive steps you can take and put them in motion.
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Exercise. The Mayo Clinic calls physical activity "a natural stress buster." Make time for 30 to 60 minutes of activity each day for long-term benefits. As a stress management technique, exercise can cause a drop in blood pressure of 5 to 10 millimeters of mercury (mmHg).
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Meditate. Deep breathing for 15 minutes per day, three or four times each week, has been shown to lower blood pressure, according to Mayo Clinic's Sheldon G. Sheps, M.D. Sheps cited the experience of patients using Resperate, a device that plays a melody to which the user synchronizes his breathing. Although the results don't occur quite overnight, deep breathing with emphasis on a longer exhalation is an effective technique, even without the device.
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Go to bed early. Sheldon said there seems to be a connection between sleep deprivation and high blood pressure, especially in women and in middle-aged people, although results are not yet conclusive. He explained that some studies indicate sleeping less than six hours at night will increase heart rate and blood pressure for the next 24 hours. Since adequate sleep also plays a role in our ability to respond positively to stress, be sure to get at least seven hours of sleep per night to help lower blood pressure.
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Limit caffeine. According to the Mayo Clinic, the results are still inconclusive on whether or not caffeine raises blood pressure, and not everyone demonstrates the same sensitivity to its effects. If your blood pressure rises more than 5 mmHg within a half hour of consuming caffeine, the wise choice would be to limit your coffee and cola consumption.
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Don't smoke and avoid exposure to secondhand smoke. The Mayo Clinic reports that nicotine can increase blood pressure up to 10 mmHg an hour after smoking. Every cigarette that you don't smoke will help lower your blood pressure. Quitting is the single most effective step you can take to ensure better health. The benefits begin immediately after quitting and last a lifetime.
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Tips & Warnings
Small changes make a difference over time. Stay with your healthier lifestyle routine for long-term benefits.
Don't allow high blood pressure to go untreated. Seek the advice of a health care professional if your blood pressure is higher than 139/89 mmHg.
