A recent study suggests that maintaining a consistent bedtime can lead to lower blood pressure, highlighting the importance of sleep timing in cardiovascular health.
New research indicates that adhering to a consistent bedtime may significantly contribute to lowering blood pressure, even without extending sleep duration. Experts emphasize that adjustments in sleep timing can play a crucial role in reducing cardiovascular risk.
Dr. William Lu, the medical director at Dreem Health in San Francisco, explained to Fox News Digital that both sleep duration and timing are essential for heart health, with consistency being a vital factor in promoting cardiovascular wellness.
“Both matter, but growing evidence shows regularity—going to sleep and waking at roughly the same times night-to-night—is an independent predictor of cardiovascular risk, even after accounting for total sleep time,” Dr. Lu stated.
Recent findings published in the journal Sleep Advances support this connection. The study revealed that adults with high blood pressure who maintained a consistent bedtime over two weeks experienced modest yet significant improvements in their blood pressure readings, despite not sleeping for longer periods.
Participants in the study managed to reduce their night-to-night bedtime variability from approximately 30 minutes to just a few minutes. Researchers noted that this simple adjustment contributed to healthier overnight blood pressure levels.
Experts assert that even a slight decrease in systolic pressure can lower cardiovascular risk. This concept aligns with research on circadian rhythms and the body’s natural blood pressure patterns.
“Consistent bed and wake times keep your internal circadian clock synchronized to Earth’s day-night cycle,” Dr. Lu explained. A regular sleep schedule aids the body in releasing essential hormones, such as melatonin and cortisol, at appropriate times, which supports the natural fluctuations of blood pressure throughout the day and night.
Dr. Lu cautioned that disruptions in sleep timing can affect blood pressure more rapidly than many individuals may realize. While some may believe that shifting their bedtime on weekends or occasionally staying up late has minimal impact, he noted that the body responds almost immediately to these changes.
For those looking to establish a more consistent sleep routine, Dr. Lu recommends starting with a fixed morning wake-up time. “Begin with a consistent wake time every day, including weekends, and anchor the schedule with morning light exposure—then set a consistent bedtime that allows for adequate sleep before that wake time,” he advised. “Choose a wake time you can maintain and aim for 30 minutes of morning light after waking up.”
Additionally, he suggests incorporating a brief wind-down routine before bed and reducing the intake of stimulants and screen time in the evening. Dr. Lu emphasizes that improving sleep timing is a low-risk change that may assist in lowering blood pressure, but it should complement, not replace, anti-hypertensive medications.
The study, however, did have some limitations. The sample size was relatively small, consisting of only 11 middle-aged adults with obesity and hypertension, and it was conducted over a two-week period, which limited the ability to measure long-term changes.
Furthermore, the study lacked a control group or randomization, making it impossible to definitively conclude that the improvements in blood pressure were solely due to more consistent bedtimes rather than other lifestyle factors, such as diet, stress, or medication changes. Larger and longer-term studies are necessary to validate these findings.
Anyone considering adjustments to their sleep schedule for potential blood pressure benefits should consult with a healthcare professional first, according to Dr. Lu.
For more information, see the report by Fox News Digital.