When it comes to managing blood pressure, most people immediately think of diet, exercise, or medication. But according to US-based cardiologist Dr. Sanjay Bhojraj, one of the most overlooked remedies could be as simple as watching the clock before bed.
In a recent Instagram post, Dr. Bhojraj shared that sleep consistency plays a critical role in regulating blood pressure. “Most people think blood pressure control is all about diet and exercise. But here’s something I tell every patient: your sleep schedule matters just as much,” he wrote.
His number one recommendation? Go to bed and wake up at the same time every day — even on weekends. While it may sound basic, the cardiologist explained that the payoff can be significant. A stable sleep routine helps:
The Science Behind Sleep and Hypertension
Dr. Bhojraj’s advice is echoed by guidance from the Mayo Clinic, which warns that chronic sleep deprivation can be a direct contributor to high blood pressure. Adults are advised to aim for seven to nine hours of sleep each night, while those who consistently sleep fewer than six hours may face a greater risk of hypertension.
Experts note that poor sleep disrupts hormone balance, increases stress, and can lead to weight gain and diabetes — all risk factors for heart disease. Conversely, consistent and restorative rest allows the body to regulate stress hormones and metabolism, which supports long-term cardiovascular health.
Not Just About More Hours in Bed
Interestingly, Dr. Bhojraj stressed that blood pressure benefits are less about increasing the number of hours slept and more about setting a routine. “You really don’t need to oversleep to compensate,” he noted. Too much sleep, in fact, has its own downsides, such as raising blood sugar levels and promoting weight gain.
Conditions like obstructive sleep apnea also complicate the picture. The Mayo Clinic cautions that the disorder, which causes interrupted breathing at night, is a hidden but common factor behind both poor sleep and high blood pressure.
A Clock-Based Habit With Big Payoffs
Dr. Bhojraj, founder of the wellness program Well12, emphasizes a holistic approach to heart health that goes beyond prescriptions. While nutrition, exercise, and stress management are central pillars, he believes sleep deserves equal attention.
His advice is refreshingly simple: pay attention to your clock. Whether you’re managing hypertension or just trying to lower your long-term risk, going to bed and waking up on schedule may be one of the most effective — and underrated — tools available.
In a recent Instagram post, Dr. Bhojraj shared that sleep consistency plays a critical role in regulating blood pressure. “Most people think blood pressure control is all about diet and exercise. But here’s something I tell every patient: your sleep schedule matters just as much,” he wrote.
His number one recommendation? Go to bed and wake up at the same time every day — even on weekends. While it may sound basic, the cardiologist explained that the payoff can be significant. A stable sleep routine helps:
- Regulate circadian rhythm
- Lower overnight cortisol levels
- Improve heart rate variability
- Support blood pressure regulation
The Science Behind Sleep and Hypertension
Dr. Bhojraj’s advice is echoed by guidance from the Mayo Clinic, which warns that chronic sleep deprivation can be a direct contributor to high blood pressure. Adults are advised to aim for seven to nine hours of sleep each night, while those who consistently sleep fewer than six hours may face a greater risk of hypertension.
Experts note that poor sleep disrupts hormone balance, increases stress, and can lead to weight gain and diabetes — all risk factors for heart disease. Conversely, consistent and restorative rest allows the body to regulate stress hormones and metabolism, which supports long-term cardiovascular health.
Not Just About More Hours in Bed
Interestingly, Dr. Bhojraj stressed that blood pressure benefits are less about increasing the number of hours slept and more about setting a routine. “You really don’t need to oversleep to compensate,” he noted. Too much sleep, in fact, has its own downsides, such as raising blood sugar levels and promoting weight gain.
Conditions like obstructive sleep apnea also complicate the picture. The Mayo Clinic cautions that the disorder, which causes interrupted breathing at night, is a hidden but common factor behind both poor sleep and high blood pressure.
A Clock-Based Habit With Big Payoffs
Dr. Bhojraj, founder of the wellness program Well12, emphasizes a holistic approach to heart health that goes beyond prescriptions. While nutrition, exercise, and stress management are central pillars, he believes sleep deserves equal attention.
His advice is refreshingly simple: pay attention to your clock. Whether you’re managing hypertension or just trying to lower your long-term risk, going to bed and waking up on schedule may be one of the most effective — and underrated — tools available.
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