Want to reel in your high blood pressure? A new study suggests it might be so easy, you could do it in your sleep.
Researchers at Oregon Health & Science University found that one simple lifestyle change can lower blood pressure just as effectively as exercising more or cutting back on salt.
That’s a big deal: Nearly half of US adults have hypertension, a major risk factor for a host of health problems, including cardiovascular disease — the nation’s leading killer.
In the study, the research team tracked the blood pressure of 11 middle-aged adults with hypertension, some of whom were already taking medication to manage the condition.
For the first week, participants were instructed to follow their usual sleep routines.
Next, they faced a challenge. The researchers asked them to pick a bedtime and stick to it for two weeks, with no daytime naps allowed.
The results were eye-opening. The participants’ average bedtime fluctuations dropped from 30 minutes to just seven minutes.
That consistency brought real benefits. Over a full day, their blood pressure dropped by an average of 4 mmHg systolic and 3 mmHg diastolic.
Nighttime blood pressure dropped even more, falling 5 mmHg systolic and 4 mmHg diastolic.
That might not sound like much, but a 5-point drop at night can slash your risk of a heart attack or stroke by more than 10%, the study authors noted.
Half of the participants hit that mark — and they didn’t even need extra sleep. All they did was hit the hay at the same time each night.
The researchers suspect the benefits come from the body’s circadian rhythm, which controls both sleep-wake cycles and cardiovascular function.
In healthy people, blood pressure drops by 10% to 20% during sleep, a pattern known as “nocturnal dipping” that scientists believe helps protect the heart.
When blood pressure doesn’t dip enough at night, people face higher risks of stroke, heart attack, kidney problems and reduced blood flow to the brain — even if their daytime numbers are normal.
The study suggests that sticking to a regular bedtime may strengthen circadian rhythms and restore healthier blood pressure patterns.
And unlike medications with side effects or complicated lifestyle changes, going to bed at the same time every night takes almost no effort — just a bit of conscious planning.
“This may be a simple, yet low-risk, adjunctive strategy to control blood pressure in many people with hypertension,” the authors wrote.
Looking ahead, the researchers are calling for a larger trial to see if a consistent bedtime could help even more people keep their blood pressure in check.
So, what time should you be hitting the hay each night?
“There’s no one-size-fits-all ‘best time’ to go to bed because everyone’s internal clock is unique,” Dr. Dylan Petkus, a sleep specialist and author of the bestseller “Sleep Apnea Solution,” previously told The Post.
Still, he said, there might be a “general sweet spot” for most adults.
“Generally, people who go to bed between 9 p.m. and 11 p.m. have better sleep quality compared to those who stayed up later,” Petkus noted.
But regardless of the hour, consistency is what really matters — regardless of whether you’re trying to lower your blood pressure.
“Going to bed at the same time every night helps your body find its rhythm,” Petkus said.
To find your personal bedtime, Petkus recommends paying attention to how you feel in the morning, rather than obsessing over the hours you spent snoozing.
“If you’re still dragging after a week, try shifting your bedtime by 15-30 minutes until you find your sweet spot,” he advised.