5 Effective Sleeping Habits to Prevent Hypertension

JAKARTA - Keeping blood pressure normal is not only important when you see a doctor. Healthy blood pressure plays a big role in preventing heart disease, stroke, and other serious health problems.

Until now, many people have focused on diet and exercise. In fact, in the case of hypertension, the routine before going to bed also has a big impact on heart health. Simple habits at night can even help keep blood pressure stable.

Heart doctor Mary Branch, MD says there are some easy habits to do before going to bed.

"These steps are simple, but the impact is big if they are done regularly," he said, quoted from the Eating Well page.

Here are 5 pre-bedtime habits that can help lower blood pressure.

1. Limit Alcohol Consumption

For some people, drinking alcohol at night feels soothing. However, this habit should be limited, especially for people with high blood pressure.

"For women, a maximum of one glass per day, and for men two glasses," said Dr. Branch.

Alcohol can make blood pressure difficult to control and burden the heart. Instead, choose caffeine-free drinks such as herbal tea or plain water.

2. Don't Forget to Take Medicine

If you have been prescribed blood pressure medication, make sure to take it every day as recommended, including the medication you take before going to bed.

"Consistency in taking medication is very important so that blood pressure remains under control," explained Dr. Branch.

Use an alarm or medicine box so you don't forget, especially when your body is tired.

3. Do Relaxation

Meditation, mindfulness, or light relaxation before bed can help reduce stress.

"Decreased stress will help lower blood pressure and make sleep more restful," said Dr. Branch.

Gentle stretching, relaxing yoga, or journaling can also help calm the mind.

4. Avoid Snacks High in Salt

Salty snacks such as chips or canned food should be avoided at night. Excess salt can increase blood pressure. Choose safer snacks such as fresh fruit, unsalted nuts, or unsalted popcorn.

5. Make a Comfortable Bedroom

A cool, dark, and quiet sleeping environment helps improve sleep quality. Adequate and quality sleep plays an important role in keeping blood pressure stable. Make sure the room is free of light and noise, and use comfortable mattresses and pillows.