High blood pressure (also called hypertension) is one of the most common health conditions, affecting over one billion people globally. It’s often called the “silent killer” because it’s the number one risk factor for death worldwide. And it can lead to serious complications like heart disease and stroke, often without any noticeable symptoms.
The good news is there are steps you can take each morning to help control your blood pressure and start your day on the right foot. Keep reading to discover expert-backed things to do when you wake up for better blood pressure management.
Blood Pressure 101
Blood pressure measures the force of your blood pushing against the walls of your arteries. When this force becomes consistently elevated, it can damage your blood vessels, heart, kidneys and other parts of your body if left unmanaged.
There are two numbers in a blood pressure reading: Systolic (the top number) and diastolic (the bottom number). Systolic measures the pressure during heartbeats, and diastolic measures the pressure between beats.
Blood pressure is measured in units called millimeters of mercury, or mm Hg. Normal blood pressure is typically below 120/80 mm Hg. High blood pressure, or hypertension, is defined as anything above 130 mm Hg systolic or 80 mm Hg diastolic.
6 Things to Do When You Wake Up for Better Blood Pressure
Fortunately, there are natural and effective ways to lower blood pressure. Here are six expert-recommended things you can do when you wake up to manage high blood pressure.
1. Get Moving
Physical activity is one of the most effective ways to manage high blood pressure. The American Heart Association and American College of Cardiology recommend increasing physical activity as a first line of defense against elevated blood pressure.
“Regular physical activity can lower blood pressure by 5 to 7 mm Hg,” says Shelley Balls, M.D.A., RDN, LDNa registered dietitian and nutritionist for Consumer Health Digest. And research reveals that regular vigorous physical activity may reduce the risk of dying from heart disease by 31%. “Find different forms of physical activity you enjoy so you look forward to being active daily. Aim for 150 minutes per week, or 30 minutes most days of the week,” says Balls.
2. Eat a Balanced Breakfast
Your breakfast can set the tone for your blood pressure throughout the day. Erin Palinski-Wade, RD, CDCESa registered dietitian and author of 2-Day Diabetes Dietrecommends incorporating a balanced breakfast rich in fiber, potassium and magnesium to help stabilize blood sugar and support overall cardiovascular health.
Foods like oatmeal, bananas, leafy greens and nuts are excellent choices for your morning meal. Oats, in particular, have been shown to help lower blood pressure due to their heart-friendly beta-glucan fiber. Similarly, potassium-rich foods like bananas, raisins and apricots can help balance sodium levels in your body, reducing the strain on your arteries.
3. Drink Up
Research shows that dehydration can cause your blood vessels to constrict, increasing the pressure needed to pump blood through your body. Instead of reaching for a cup of coffee, downing a glass of water when you wake up can help rehydrate your body after a night of sleep and help your circulatory system work more efficiently.
“Dehydration can further insult blood pressure, so start the day with adequate hydration,” advises Sarah Schlichter, MPH, RDNa registered dietitian and owner of Bucket List Tummy. One small study found that people who drank 550 milliliters of water (about two cups) upon waking and before bed for 12 weeks experienced significant reductions in systolic blood pressure.
4. Practice Relaxation Techniques
Some research suggests that relaxation techniques like meditation, mindfulness and deep breathing exercises can help lower stress and improve blood pressure by calming the nervous system and reducing the production of the stress hormone cortisol.
“Take five minutes when you wake up to incorporate slow, deep breathing exercises,” suggests Palinski-Wade. “This can help activate the parasympathetic nervous system, reducing stress and potentially lowering blood pressure.”
5. Make Sure You Get Enough Sleep
Studies show that lack of quality sleep is a significant risk factor for high blood pressure. “Sleep is an important factor for blood pressure because it helps regulate hormones that control stress and metabolism,” Balls explains. “Not getting enough sleep (six hours or less) and poor sleep quality can increase the risk of high blood pressure.” So, make sleep a priority and aim for seven to nine hours every night.
6. Brush and Floss
Interestingly, taking care of your oral health can help manage high blood pressure. Several studies have found an association between severe gum disease (a.k.a. periodontal disease) and elevated blood pressure.
Poor oral health can also make your blood pressure medication less effective, says Palinski-Wade. So, brush and floss when you wake up and before bed.
The Bottom Line
How you start your day can significantly impact your blood pressure. The good news is there are things you can do when you wake up that can help manage high blood pressure, like physical activity, eating a balanced breakfast, drinking water, practicing relaxation techniques, getting enough sleep, and taking care of your oral health. Incorporating these healthy habits into your morning routine is a surefire way to boost cardiovascular health. As always, if you have any questions or concerns regarding your blood pressure, talk to your healthcare provider.
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