High blood pressure: Doctor explains benefits of hibiscus tea
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Diet and exercise are key in reducing your blood pressure reading; a healthy range should aim to be between 90/60mmHg to 120/80mmHg. If, however, you have a slightly elevated reading, despite having a good diet and exercise regime, what else can you do? According to Rush University System for Health, “good sleep” can prevent and manage high blood pressure.
“Most people experience a dip in blood pressure during the deepest stage of sleep,” the health site pointed out.
The deepest stage of sleep is known as “slow-wave sleep”.
“Not having that nighttime dip is a risk factor for heart disease and may increase daytime blood pressure,” Rush University added.
Typically, people spend from 90 minutes to two hours per night in slow-wave sleep throughout the night.
READ MORE: High blood pressure: The exercise to avoid or risk hypertension – expert issues warning
A recent study – published in the Hypertension journal – highlighted the benefits of slow-wave sleep.
In an experiment, people who got less slow-wave sleep than others were more likely to develop hypertension.
Rush University recommend everybody to get seven to eight hours of sleep per night.
The American Sleep Association added that slow-wave sleep is needed for people to “function properly”.
The Sleep Foundation elaborated on the four stages of the sleep cycle.
Stage one to three involve non-REM (rapid eye movement) sleep.
- Stage 1 – N1 – one to five minutes
- Stage 2 – N2 – 10 to 60 minutes
- Stage 3 – N3 – 20 to 40 minutes
N3 is when slow-wave sleep takes place, which is when a person’s pulse and breathing rate declines.
During N3, it’s harder to wake someone up than if they were in N1 or N2.
“Experts believe that this stage is critical to restorative sleep, allowing for bodily recovery and growth,” the Sleep Foundation pointed out.
“It may also bolster the immune system and other key bodily processes.”
- Stage 4 – REM sleep – 10 to 60 minutes
To improve your sleep cycle, a consistent sleep schedule is important.
This mean waking up and going to bed at the same time everyday.
Combining good-quality sleep, plenty of exercise and a healthy diet should help to improve blood pressure readings.
Furthermore, it’s important to stay away from toxins such as tobacco and alcohol.
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