Tips For Getting High Bp In Control
- Be mindful of your salt intake.
- Maintain a consistent sleeping pattern and improve your sleep quality by going to sleep and getting up at the same time every day.
- Avoid consuming alcohol and caffeine before bedtime.
- Sleep in a room with a regulated temperature.
- Build an exercise routine.
- Avoid stressful activities whenever possible and manage stressful events through therapy.
- Use diuretics .
Why Does Your Blood Pressure Spike In The Afternoon And Evening
Have you ever wondered why your blood pressure is higher in the afternoon and evening and low at night? Have you ever experienced a spike in blood pressure at the doctors only to get a normal reading when youre back at home? Its normal for blood pressure to rise and fall throughout the day, but some patterns indicate theres a problem.
Slightly fluctuating blood pressure isnt usually cause for concern, but it can make it challenging to get an accurate reading or recognize when somethings up. Untreated, significant fluctuations can increase your risk of developing serious health problems and damaging your cardiovascular system.
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You Shouldn’t Ignore White Coat Hypertension
Some people experience white coat hypertension, when blood pressure is elevated in the doctor’s office but not in other settings. These patients need to monitor their blood pressure at home or wear an ambulatory blood pressure monitor that takes your blood pressure every 30 minutes for 24 hours.
While white coat hypertension was formerly considered simple nervousness, recent research suggests otherwise.
A study published in the journal Hypertension found that people with white coat hypertension are at a significantly greater risk for developing sustained high blood pressure than people who have normal blood pressure. One possible explanation is that people with white coat hypertension have a harder time managing stress and anxiety.
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How Can You Get Enough Sleep
Most people need about eight hours of sleep a night, but everybodys different. Lack of sleep can be caused by problems such as sleep apnoea, but its usually due to unhelpful sleeping habits and routines.
There is lots of advice available to help you get enough sleep, for example, figuring out how much sleep you need and working out a regular routine and sticking to it. Winding down before bed can help, for example with a warm bath or writing down anything thats on your mind so you can deal with it the next day.
The NHS has more information and ideas for getting a good nights sleep. Read more about meditation to improve sleep from BeMindful.co.uk.
Why Is High Blood Pressure Dangerous
Research finds that nighttime blood pressure higher than the one measured in daytime hours is linked to higher chances of heart failure and cardiovascular disease . The same goes for people who keep their high blood pressure controlled in the daytime but experience more extreme dips in their blood pressure during sleep.
Because people normally don’t measure blood pressure at night, nocturnal hypertension usually goes unnoticed until a lot of damage has already been done.
So, if you measure systolic blood pressure 20 mm Hg above your regular daytime systolic blood pressure reading, then it’s time to sound the alarm.
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Blood Pressure Measurement Errors
First, its important to make sure that your blood pressure really is fluctuating. If youve made the measurements yourself using home monitoring equipment or the machines commonly found in grocery stores and pharmacies, the changes youve seen might actually be related to errors or variations in the measurement process itself.
While home blood pressure monitoring can be an effective and useful tool in some situations, you need proper training to ensure youre using the correct technique, as performing the measurements without this training might explain the variation you see.
Drugstore machinesthe kind that requires you to sit in a chair and put your arm through a cuffare notorious for being poorly calibrated and fairly inaccurate.
To prevent erroneous reads, it is best to bring your home blood pressure monitor to your next healthcare providers appointment to be sure youre using it correctly, and also bring the home readings to compare them with the readings in your healthcare providers office.
Alternatively, some healthcare providers recommend ambulatory blood pressure monitoring in which a device is worn by a person at home. The devices measure the blood pressure over a one- to two-day period every 15 to 20 minutes during the day and every 30 to 60 minutes at night.
This is more costly and not always available, however, the Centers for Medicare & Medicaid Services recently approved national coverage for this non-invasive diagnostic test.
Common Causes Of High Blood Pressure Spikes
Some people with high blood pressure will experience sharp rises in their blood pressure. These spikes, which typically last only a short period of time, are also known as sudden high blood pressure. These are some possible causes:
- Certain medications or combinations of medications
- Chronic kidney disease
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What’s The Usual Blood Pressure Daily Pattern
Well, in general, blood pressure rises a couple of hours before you wake up in the morning. From here on, it goes on rising throughout the day, with its peak happening at midday.
After this, it should start dropping so that in the late afternoon and evening hours, your pressure is lower than in the daytime hours. Also, your blood pressure is normally lower while you sleep. .
Good Sleep Can Prevent And Manage High Blood Pressure
Most people experience a dip in blood pressure during the deepest stage of sleep , which is the body’s normal and healthy reaction to sleep. Not having that nighttime dip is a risk factor for heart disease and may increase daytime blood pressure.
Typically people spend 90 minutes to two hours in slow wave sleep per night. A recent study published in Hypertension found that men who got less slow wave sleep each night were a higher risk for hypertension than men who got more deep sleep.
While sleep disorders, like sleep apnea, and age can both affect the amount of deep sleep you get, there are steps you can take to ensure a good night’s sleep. Getting seven to eight hours of sleep a night, maintaining a consistent sleep schedule and being more active during the day can help improve the quality of your sleep.
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Poor Sleep And Hypertension
Sleep is closely linked to hypertension. Even one night of poor sleep can raise your blood pressure. Sleeping less than 7 hours for a number of nights in a row can increase your blood pressure and your risk of developing hypertension. Poor sleep quality affects your blood pressure and your heart more than you realize.
If you have sleep apnea, you have an even higher risk of developing hypertension. This is because you consistently sleep poorly, and this leads to a rise in blood pressure. Sleep apnea can further increase blood pressure by restricting the flow of oxygen during sleep.
If You Are On A High Dose Of Predisone What Is The Best Bp Medication To Help With The Hypertension
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Data Analysis And Statistics
BP and HR measurements were averaged across 24 hours and over the wake and sleep periods. Sleep and wake periods were defined as the actual time periods that the subjects were in bed attempting to sleep and when they were out of bed and awake, respectively . We also analyzed the data separately for the day, defined as after 6 am and before 10 pm, and for the night, defined as between 10 pm and 6 am, as is often done in clinical trials in which no information is available regarding sleep timing, to permit comparison of our results with these trials. Average daily physical activity counts and energy expenditure were estimated using the accelerometers associated software.
Paired samples t tests were used to test if averaged variables varied between the ambulatory and bed rest conditions. Moreover, linear mixed model cosine analyses were performed on raw BP and HR data to further test for differences between conditions. The cosine analyses were performed on actual clock time of measurement and included a condition factor and both fundamental and the second harmonic terms of the 24-hour day. Thus, the above cosine analysis tested the effect of condition and its interactions with the fundamental and second harmonic terms. Statistical tests were performed with SPSS for Windows, version 18 . Statistical significance was accepted at P< 0.05. Data are presented as mean ± SEM.
Melatonin Reduces Night Blood Pressure In Patients With Nocturnal Hypertension
- Ehud GrossmanCorrespondenceRequests for reprints should be addressed to Ehud Grossman, MD, Internal Medicine D and Hypertension Unit, The Chaim Sheba Medical Center, Tel-Hashomer 52621, Israel. ContactAffiliationsDepartment of Internal Medicine D and Hypertension Unit, The Chaim Sheba Medical Center, Tel-Hashomer, affiliated with Sackler School of Medicine, Tel-Aviv University, Israel
- Edna PelegAffiliationsDepartment of Internal Medicine D and Hypertension Unit, The Chaim Sheba Medical Center, Tel-Hashomer, affiliated with Sackler School of Medicine, Tel-Aviv University, Israel
- Yehonatan SharabiAffiliationsDepartment of Internal Medicine D and Hypertension Unit, The Chaim Sheba Medical Center, Tel-Hashomer, affiliated with Sackler School of Medicine, Tel-Aviv University, Israel
- Yehuda KamariAffiliationsDepartment of Internal Medicine D and Hypertension Unit, The Chaim Sheba Medical Center, Tel-Hashomer, affiliated with Sackler School of Medicine, Tel-Aviv University, Israel
- Neurim Pharmaceuticals Ltd, Tel-Aviv, IsraelDepartment of Neurobiochemistry, Faculty of Life Sciences, Tel-Aviv University, Tel-Aviv, Israel.
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What Can I Do To Get Better Sleep
- Stick to a regular sleep schedule. Go to bed at the same time each night and get up at the same time each morning, including on the weekends.
- Get enough natural light, especially earlier in the day. Try going for a morning or lunchtime walk.
- Get enough physical activity during the day. Try not to exercise within a few hours of bedtime.
- Avoid artificial light, especially within a few hours of bedtime. Use a blue light filter on your computer or smartphone.
- Dont eat or drink within a few hours of bedtime avoid alcohol and foods high in fat or sugar in particular.
- Keep your bedroom cool, dark, and quiet.
Work with your health care team to identify obstacles to good sleep, including other medical conditions.
High Blood Sugar At Night: Symptoms
There are various indications of high blood sugar at night that you can easily watch out for if you suspect you may have the condition. You should note that you can experience high blood sugar risk even if you undergo diabetes management.
Human errors can sometimes cause people to make several mistakes that lead to sugar rise at night. In such instances, knowing the symptoms to watch out for can help them adjust better. If you experience symptoms like the following, theres a high chance that you have high blood sugar at night:
- Increased urination
- Irritability and sudden mood swings
- Change in appetite
These symptoms become commonplace when you experience spikes at night. Also, when they become continuous, you may experience different health complications. The best way to prevent such is to tackle the cause of the high blood sugar rise at night, and this is what the next section focuses on.
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How To Measure Blood Pressure
There is more than one way to measure blood pressure, but the gold standard method is known as ambulatory blood pressure monitoring.
In ambulatory blood pressure monitoring, your BP is recorded over 24 hours even when you are asleep!
The blood pressure reading has two numbers and is measured in millimeters of mercury . The two numbers are as follows:
- Systolic pressure denotes the pressure in your arteries as your heart beats.
- Diastolic pressure , on the other hand, is the pressure in your arteries between heartbeats.
According to the American Heart Association, American College of Cardiology, and several other prominent health organizations, normal blood pressure measurements should be at 120/80 mm Hg. Furthermore, blood pressure thats considered elevated is at 120 mm Hg systolic and 80 mm Hg diastolic BP stage 1 hypertension is in the range of 130-139/80-89 mm Hg stage 2 hypertension is higher or equal to 140/90 mm Hg.
About High Blood Pressure
High blood pressure, also known as hypertension, is usually defined as having a sustained blood pressure of 140/90mmHg or above.
The line between normal and raised blood pressure is not fixed and depends on your individual circumstances. However, most doctors agree that the ideal blood pressure for a physically healthy person is around 120/80mmHg.
A normal blood pressure reading is classed as less than 130/80mmHg.
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Why You Should Take Your Own Blood Pressure At Home Or On The Go
Because of regular fluctuations in blood pressure, white-coat syndrome, and masked hypertension, doctors may recommend self-monitoring for people with HBP. There are many benefits to taking your own BP:
- Knowing your actual, average blood pressure outside of regular fluctuations
- Gaining more control over your blood pressure
- Tracking your progress
- Saving time and possibly money from frequent doctor visits and complications
How Can Lack Of Sleep Affect Your Health
A night of bad sleep can affect your mood and concentration the next day, but it wont affect your overall health. But a regular lack of sleep can have a bigger effect. In the long run, youre more likely to become overweight or obese and develop problems including high blood pressure, diabetes and heart disease.
How can lack of sleep affect your blood pressure?Many studies have shown people who have trouble sleeping are more likely to have . Sleeping less than five hours a night, insomnia and interrupted sleep all appear to raise blood pressure. This effect seems to be stronger in women than in men, and during middle-age.
How can shift work affect your blood pressure? Shift work can be very disruptive to your sleep patterns and how much sleep you get. There is research linking shift work to health problems including being overweight, high cholesterol and diabetes, and it could raise your blood pressure too.
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What If You Have An Unusual Schedule
Some people dont follow a “typical” daily schedule where theyre awake when its light and asleep when its dark, perhaps because they work night shifts or their work rota changes. But how does this affect blood pressure?
A study showed that in people who reversed their routine , their daily rhythm adapted. Their blood pressure started to drop during the day and rise at night when they were awake.
However, sleep quality was found to be lower for night shift workers which can cause blood pressure complications.
Another study suggested that poor-quality sleep negatively impacts the normal blood pressure dip, while a bad nights sleep can cause a blood pressure spike when you wake up. These effects are risk factors for high blood pressure.
Its important to note that not all studies support this argument one study concluded shift work does not cause high blood pressure. This might suggest that some people adapt more easily than others, and sticking to a reversed schedule and avoiding rotating shifts could make it easier for your body to adjust.
Drink Alcohol In Moderation
Drinking excessive amounts of alcohol will increase your blood pressure and raise the cholesterol levels in your blood.
Sticking to the recommended amounts of alcohol consumption is the best way to reduce your risk of developing high blood pressure.
The recommended daily limits of alcohol consumption are:
- 3 to 4 units of alcohol for men
- 2 to 3 units of alcohol for women.
A unit of alcohol is equal to about half a pint of normal-strength lager, a small glass of wine or a pub measure or spirits.
More about drinking alcohol reponsibly
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