Blood pressure typically tends to decrease at night as the body rests. However, some seemingly harmless evening habits can actually cause blood pressure to rise, affecting cardiovascular health and sleep.
- Avoid salty foods and eating too late.
- Limit alcohol consumption in the evening.
- Get enough sleep and do some light exercise after meals.
Few people know that blood pressure has its own circadian rhythm, which typically decreases at night to allow the heart and blood vessels to "rest." When this mechanism is disrupted, the risk of cardiovascular disease can increase.
According to the World Health Organization (WHO), hypertension is a leading risk factor for heart disease and stroke, with lifestyle playing a significant role.
Some seemingly harmless evening habits can actually cause blood pressure to rise.
Illustration: PH created from GM
Dinner was too salty.
One common mistake is consuming too much salt in the evening. Sodium causes the body to retain water, increasing blood volume and pressure on the blood vessel walls.
According to the U.S. Centers for Disease Control and Prevention (CDC), consuming too much salt can rapidly raise blood pressure, especially in people sensitive to sodium.
Eating too late
Eating close to bedtime forces the cardiovascular system to work harder when the body needs rest. This can prevent blood pressure from dropping as it normally would at night.
Dr. David Agus, an oncologist at the University of Southern California (USA), says that the body processes energy less efficiently at night, so dinner should be eaten at least 2-3 hours before bedtime.
Drinking alcohol in the evening
Many people have a habit of drinking alcohol to relax after a day's work. However, alcohol can temporarily increase blood pressure and affect the nervous system that regulates blood vessels.
According to the American Heart Association, regular alcohol consumption can increase the risk of high blood pressure and cardiovascular disease.
Lack of exercise after dinner
Sitting or lying down immediately after eating slows down metabolism. This leads to less efficient energy use by the body, easily resulting in hyperglycemia and indirectly affecting blood pressure.
Dr. Franziska Spritzler, a clinical nutritionist from the US, says that light exercise after meals can help improve metabolism and support blood pressure stability.
Staying up late, not getting enough sleep.
Lack of sleep disrupts the nervous system and hormones that regulate blood pressure. When you don't get enough sleep, your body is more prone to prolonged stress, causing blood pressure to rise higher than normal.
According to experts, getting enough sleep is crucial for maintaining stable blood pressure.
Tips for protecting blood pressure at night
To reduce the risk of high blood pressure at night, experts recommend:
- Eat a light dinner, reduce salt intake.
- Avoid eating too late.
- Limit alcohol consumption.
- Light exercise after meals
- Get enough sleep, 7-8 hours each night.
Expert advice
These habits may not have an immediate impact, but they accumulate over time and increase the risk of cardiovascular disease. People with a history of high blood pressure should monitor their levels regularly and consult a doctor when necessary.