When to lie down to reduce blood pressure

High blood pressure is one of the most preventable risk factors for heart disease and death, both in the United States and around the world. Yet nearly half of American adults have high blood pressure, and many of those who have it don’t control it. Several lifestyle factors influence blood pressure, including stress, diet, physical activity and sleep. Research suggests that irregular sleep schedules and lack of sleep are associated with higher blood pressure.

So, what time should you go to bed to maintain healthy blood pressure? Experts say there’s no magic hour, but what matters most is maintaining a consistent sleep schedule that allows you to get seven to nine hours of sleep each night. If you wake up at 6 or 7 a.m., that means aiming for a bedtime between 10 and 11 p.m. Dietitians and a cardiologist explain why timing can affect blood pressure and share their best strategies for better sleep and heart health.

Why 10 p.m. to 11 p.m. is the best time to go to bed to support blood pressure

Blood pressure follows a circadian rhythm

Nearly every system in the body follows a circadian rhythm, an approximately 24-hour internal clock that influences appetite, digestion, body temperature, hormone release and sleep.

“Blood pressure also follows a natural daily rhythm,” says Brannon Blount, MS, RDN, LDN. It tends to rise when you wake up and fall when you sleep.

But an irregular sleep schedule can disrupt this rhythm. “Irregular sleep schedules can disrupt this rhythm and contribute to less favorable blood pressure patterns. Maintaining a consistent bedtime and wake time helps support these natural regulatory processes,” says Michelle Routhenstein, MS, RD, CDCES, CDN.

Adequate sleep helps lower blood pressure at night

“Blood pressure typically drops about 10 to 20 percent during sleep, a phenomenon known as the nocturnal dip. This gives your cardiovascular system a period of lower pressure,” says Routhenstein.

However, some people experience a smaller-than-expected drop in blood pressure while they sleep, a phenomenon known as non-descent. Research has linked this trend to a higher risk of cardiovascular complications, including heart attack, stroke, and heart failure.

“Adequate, consistent sleep supports your body’s natural circadian rhythm, although sleep alone cannot guarantee a healthy sleep pattern,” adds Routhenstein.

A consistent sleep pattern promotes heart health

Going to bed and waking up at different times each day can do more than just make you tired the next day. An inconsistent sleep schedule can affect the body’s natural rhythms and the processes involved in blood pressure regulation.

“Data shows that the absence of this usual sleep pattern, often seen in shift work, jet lag, and reversed sleep patterns, negatively affects a person down to the cellular level and leads to more sympathetic activation (fight or flight), endothelial cell dysfunction, and even stiffness of the heart lining,” says Devinder Singh, MD.

Going to bed and waking up around the same time each day helps keep your circadian rhythm on track, which can support blood pressure. Research has also linked greater daily variation in sleep schedules to a higher risk of hypertension and other cardiovascular risk factors, says Veronica Rouse, MAN, RD, CDE, suggesting that sleep regularity may be important in addition to simply getting enough hours of sleep.

Too little or too much sleep can increase blood pressure

It’s easy to put off bedtime for an extra episode or get stuck in doom scrolling. But regularly skimping on sleep can interfere with the body’s natural nighttime recovery processes, which is when your heart rate slows, blood vessels relax, and blood pressure drops.

“Adequate sleep gives the cardiovascular system time to recover and is associated with healthier blood pressure regulation,” says Rouse.

On the other hand, regularly sleeping more than nine hours a night has also been linked to a higher risk of hypertension. Instead of focusing on limiting your sleep, aim for the recommended seven to nine hours and pay attention to your overall sleep habits.

Bedtimes between 10 p.m. and 11 p.m. may promote better heart health

So where does a specific bedtime fit in? Research suggests that adults who regularly fall asleep between 10 p.m. and 11 p.m. may have a lower risk of developing cardiovascular disease, while those who fall asleep after midnight may have a higher risk.

However, we know that going to bed at 10 or 11 p.m. is not realistic or achievable for everyone. Experts emphasize that the best bedtime is one that consistently allows you to sleep seven to nine hours. Your ideal schedule may be different depending on what time you need to wake up and what fits into your daily routine.

Strategies for better sleep

Experts share their best strategies for sleeping better at night.

• Stick to a consistent sleep schedule. Try to go to bed and wake up around the same time every day, including weekends, and allow enough time to get seven to nine hours of sleep, says Blount.
• Get movement during your day. “Sleep strategies start during the day. Getting a little movement helps most people fall asleep more easily at night,” says Singh.
• De-stress before bed. Stress and rumination can keep your nervous system activated, making it harder to fall asleep and can affect blood pressure regulation, says Routhenstein. “Carve out 10 to 15 minutes to write down your worries, identify what you can fix, and make a plan for the next day so those thoughts are less likely to follow you to bed,” she suggests.
• Create a relaxing ambiance bedtime routine and the environment. Dimming the lights, limiting screen time before bed, and keeping your bedroom cool, dark, and quiet can help you relax, says Blount.
• Avoid large meals, caffeine, and alcohol closer to bedtime. Eating very large meals in the evening can make some people uncomfortable, which could disrupt their sleep, Singh says. Caffeine and alcohol can also disrupt sleep, so be careful about when and how much you consume.

Other Tips to Support Blood Pressure Levels

Beyond getting to bed on time, here are more expert tips for maintaining healthy blood pressure.

• Follow a heart-healthy diet. Eating more fruits, vegetables, whole grains, legumes and other potassium-rich foods while limiting sodium can help maintain healthy blood pressure, says Blount. The Mediterranean diet or the DASH diet are two plans to follow for good heart health.
• Cook more at home. “One of my favorite strategies for maintaining healthy blood pressure is simply cooking more at home. This naturally fits with a DASH-style eating pattern, which has strong evidence for lowering blood pressure,” Rouse says.
• Focus on potassium-rich foods. “Potassium may help counteract some of the effects of sodium on blood pressure by promoting sodium excretion and promoting healthy blood vessel function,” adds Rouse. Foods rich in potassium include bananas, potatoes, avocados, dairy products and legumes.
• Integrate physical activity into your routine. Regular movement can help lower blood pressure and improve cardiovascular health, says Blount. Aim for at least 150 minutes of moderate-intensity activity each week, such as brisk walking, and remember that shorter movements throughout the day also count, adds Routhenstein.
• Monitor your blood pressure. A validated home blood pressure monitor can help you track your readings and share them with your healthcare provider, Blount says.

Our expert opinion

The best bedtime for maintaining healthy blood pressure is one that consistently allows you to get seven to nine hours of sleep. Blood pressure follows a circadian rhythm and naturally decreases during the night. Getting enough sleep on a regular schedule can therefore help support this process. To improve your sleep, experts recommend sticking to a consistent schedule, moving around during the day, taking time to relax, and creating a relaxing bedtime routine. Beyond sleep, adopting heart-healthy eating habits, choosing foods high in potassium, staying active, and monitoring your blood pressure can also help promote cardiovascular health.