How better sleep helps fight high blood pressure
August 2026
story courtesy of UVA Health
Sleep isn’t just a nice-to-have sort of thing. Yet, many people routinely drag themselves through the next day after only a few hours of rest. The reality is that short sleep can contribute to significant health problems.
“Lack of sleep and high blood pressure have a close relationship, one that can put you in harm’s way,” says Dr. Raza Yunus, a cardiologist and heart disease expert at UVA Health.
Add to that a list of complications also related to sleep deprivation. This includes heart disease, type 2 diabetes, obesity, problems with memory and focus, anxiety, depression and a weakened immune system.
Genetics can play a big part in high blood pressure, and so can lifestyle — what you eat, how often you exercise and how well you sleep.
Studies have found that people who regularly sleep fewer than six hours a night are more likely to develop high blood pressure than those who usually get seven to eight hours nightly.
Certain groups seem to be more affected than others. The connection between short sleep and high blood pressure is stronger in Black people, women, older adults and those with existing health problems, such as diabetes or obesity.
WHY SLEEP MATTERS
“When you sleep, your heart rate slows and your blood pressure dips,” Yunus says. “But it may not dip as much during a short-sleep night,” meaning that your body loses out on the natural reboot. When short sleep becomes a pattern, it raises the risk of hypertension.
There are other reasons short sleep can lead to higher blood pressure:
- It can leave you feeling more alert or “wired,” spiking blood pressure.
- It disrupts cortisol and aldosterone, hormones that regulate blood pressure and your body’s reaction to stress.
- Short sleep can trigger low-grade inflammation in the body, which may damage blood vessels over time.
IMPROVING YOUR SLEEP
If your blood pressure is high, improving your sleep can help lower it, possibly even reducing or eliminating the need for medication.
“The good news is that there are lots of things you can do to improve your time in bed,” Yunus says.
- Maintain a consistent schedule of going to bed and waking up, even on weekends. It trains your brain to get ready for sleep at a specific time, making it easier to fall asleep and stay asleep.
- Stretch, meditate or practice deep breathing before bedtime to wind and relax.
- Ensure your bedroom is neither too cold nor too hot.
MIND YOUR DINNERTIME
Finishing eating and drinking at least three hours before bedtime matters for several reasons:
It reduces nighttime bathroom trips — you won’t have to try and fall asleep again.
- Eating late may disrupt your body’s natural circadian rhythm, possibly keeping you awake longer.
- Digesting food and trying to fall asleep at the same time can be demanding for your body, especially after a large meal.
- Late meals boost your insulin and blood sugar, which can interfere with the release of melatonin, your body’s natural sleep hormone.
- Stay away from caffeine, including chocolate, and alcohol late in the evening.
Prioritizing sleep can lead to all-around better health, including keeping your blood pressure down. As always, if you have questions about your sleep, how it will affect your health and how you can improve your sleep to lower your blood pressure, talk to your primary care provider.