Experts Have Identified A Simple Habit That Promotes Heart Health

4.11.2026, 16:06
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It helps maintain normal blood pressure.

Quality sleep is important not only for your well-being but also for your heart health. Studies show that a lack of rest and an irregular sleep schedule are linked to high blood pressure. Experts recommend getting seven to nine hours of sleep per day and trying to go to bed at roughly the same time each night, according to EatingWell.

The publication notes that the body operates on a circadian rhythm—an internal biological clock that regulates sleep, hormone production, digestion, and other processes. Blood pressure also fluctuates throughout the day: it typically rises after waking up and drops at night.

During normal sleep, blood pressure drops by about 10–20%. This allows the cardiovascular system to rest. If, however, it does not drop enough at night, the risk of heart complications, stroke, and heart failure may be higher.

An irregular sleep schedule can disrupt natural biological rhythms and negatively affect blood pressure regulation mechanisms.

The publication notes that adults who typically fall asleep between 10:00 p.m. and 11:00 p.m. may have a lower risk of cardiovascular disease. Going to sleep later, especially after midnight, is associated with an increased risk. However, there is no one-size-fits-all bedtime: the key is to get enough sleep and maintain a consistent schedule.

How much sleep do you need?

The optimal amount of sleep for most adults is 7–9 hours. Regular sleep deprivation hinders the body’s recovery: during nighttime rest, the heart rate slows, blood vessels relax, and blood pressure decreases.

However, sleeping for too long isn’t always beneficial either. Sleeping more than nine hours regularly is also associated with an increased risk of high blood pressure.

How to Improve Sleep and Support Heart Health—Tips

Experts recommend following a few guidelines:

Go to bed and wake up at roughly the same time, including on weekends;

stay physically active throughout the day: walks and moderate exercise are good options;

spend 10–15 minutes relaxing before bed to take your mind off anxious thoughts;

Ventilate your bedroom, dim the lights, and limit screen time in the evening;

Avoid caffeine and alcohol right before bed, and steer clear of heavy dinners.

It’s important not to overlook other factors. To maintain normal blood pressure, experts recommend eating more vegetables, fruits, whole grains, and legumes; choosing foods rich in potassium; and limiting salt intake. Regular physical activity and monitoring your blood pressure with a home blood pressure monitor are also beneficial.

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