5 evening habits you should do to control blood pressure

Avoid eating large meals close to bedtime

Eating dinner late often causes indigestion and a heavy stomach close to bedtime. Each person should eat their last meal of the day at least 2-3 hours before going to bed. If you have a snack in the evening, you can choose yogurt or fruit. Stimulants such as caffeine and alcohol can also affect sleep.

Take time to relax

Regular physical activity helps improve sleep. However, exercising too close to bedtime can affect sleep. Everyone takes time to relax and unwind in the evening to sleep better.

Avoid using electronic devices that emit blue light, such as phones and computers, at least an hour before going to bed. Reading a book, listening to soft music or listening to a podcast, taking a warm shower or bath, practicing stress management exercises, mindfulness, meditation or deep breathing helps to relax the mind.

Go to bed regularly

Maintaining a regular bedtime routine helps signal to the body and mind that it’s time to prepare for sleep. During deep sleep, heart rate slows down, stress hormone levels (cortisol, adrenaline) decrease, preventing chronic high blood pressure and stroke.

Take blood pressure medication as directed

Keeping a diary of blood pressure readings helps patients and doctors see changing trends over time. The doctor may instruct the patient to wear an electronic blood pressure monitor on the upper arm or wrist to monitor blood pressure at night.

If lifestyle changes alone are not enough to effectively control blood pressure, your doctor will prescribe medication. Some antihypertensive medications, especially diuretics, can increase urine output and cause the patient to wake up more at night to go to the bathroom. This can easily disrupt sleep and increase the risk of falling.

Treat sleep apnea

Sleep apnea – common sleep disorder, associated with increased blood pressure. Patients often stop breathing many times per hour, forcing the brain to wake the body to breathe. This prevents good sleep, puts stress on the body, and increases the risk of health problems, including high blood pressure, type 2 diabetes, and heart disease. Continuous positive airway pressure (CPAP) is a common treatment for this syndrome.