6 things to do when you wake up if you have high blood pressure, according to experts

If you have high blood pressure, how you start your day matters. These expert-approved strategies will help you get your numbers under control.

Reviewed by nutritionist Karen Ansel, MS, RDN

High blood pressure (also called hypertension) is one of the most common diseases affecting one billion people all over the world. It is often called the “silent killer” because it is 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 that there are steps you can take every morning to control your blood pressure and start your day off on the right foot. Keep reading to learn what to do when you wake up to better control your blood pressure.

Blood pressure 101

Blood pressure measures the force of blood pressure on the artery walls. When this force builds up, it can damage your blood vessels, heart, kidneys, and other parts of your body if left unchecked.

There are two numbers in blood pressure readings: systolic (upper number) and diastolic (lower number). Systolic measures the pressure during heart contractions, and diastolic measures the pressure between beats.

Blood pressure is measured in units called millimeters of mercury or mm Hg. Normal blood pressure is usually below 120/80 mm Hg. High blood pressure, or hypertension, is defined as anything over 130 mmHg. systolic or 80 mm Hg. diastolic

6 things to do when you wake up to improve your blood pressure

Fortunately, there is natural and effective ways to lower blood pressure. Here are six expert-recommended things you can do when you wake up to control high blood pressure.

1. Move

Physical activity is one of the most effective ways to fight high blood pressure. The American Heart Association and the American College of Cardiology recommend increasing physical activity as the first line of defense against high blood pressure.

“Regular physical activity can lower blood pressure by 5-7 mm Hg Shelley Balls, MDA, RDN, LDNregistered dietitian and nutritionist for Consumer Health Digest. Studies show that regular vigorous exercise can reduce the risk of death from heart disease by 31%. “Find different forms of physical activity that you enjoy so that you look forward to being active every day. Aim for 150 minutes a 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 Palinsky-Wade, RD, CDCESregistered dietitian and author 2-day diet for diabetesrecommends including 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 great choices for your morning meal. In particular, oats have been shown to help lower blood pressure thanks to heart-healthy beta-glucan fiber. Similarly, potassium-rich foods such as bananas, raisins, and apricots can help balance sodium in your body, reducing the strain on your arteries.

3. Have a drink

Studies show that dehydration can cause blood vessels to constrict, increasing the pressure needed to pump blood through your body. Instead of reaching for a cup of coffee, drinking a glass of water when you wake up can help rehydrate your body after a night’s sleep and help your circulatory system work more efficiently.

“Dehydration can make blood pressure worse, so start your day with adequate hydration,” advises Sarah Schlichter, MPH, RDNregistered dietitian and owner of Bucket List Tummy. One small study found that people who drank 550 milliliters of water (about two cups) after waking up and before going to bed for 12 weeks experienced a significant reduction in systolic blood pressure.

4. Practice relaxation techniques

Some studies show that relaxation techniques such as meditationmindfulness exercises and deep breathing can help reduce 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 in blood pressure because it helps regulate hormones that control stress and metabolism,” Balls explains. “Insufficient sleep (six hours or less) and poor quality sleep can increase the risk of high blood pressure.” So, make sleep a priority and aim for seven to nine hours of sleep every night.

6. Brush and thread

It is interesting that taking care of oral health can help to cope with high blood pressure. Several studies have found a link between severe gum disease (aka periodontal disease) and high blood pressure.

Poor oral health can also make your blood pressure medications less effective, Palinski-Wade says. So, the brush and dental floss when you wake up and before you go to sleep.

Result

How you start your day can have a big impact on your blood pressure. The good news is that there are things you can do when you wake up that can help manage high blood pressure, such as being physically active, eating a balanced breakfast, drinking water, using 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 strengthen your cardiovascular system. As always, if you have any questions about blood pressure, talk to your healthcare provider.