What happens to blood pressure when you don't get enough sleep? Good sleep helps regulate blood pressure. How does sleep affect blood pressure? Sleep is not just rest for the body; it's a vital mechanism for restoring internal balance, including detoxification, tissue repair, and immune system boosting. During sleep, blood pressure gradually decreases in a phenomenon known as nocturnal diastole, which is essential for protecting the heart and blood vessels. When you don't get enough sleep or your sleep is interrupted, this nocturnal diastole is disrupted, and the pressure on the heart increases, raising the risk of high blood pressure, heart attacks, and strokes in the long term. The two main reasons why lack of sleep affects blood pressure are: Disruption of the circadian rhythm causes a decrease in the production of melatonin, the hormone responsible for relaxation. This weakens the process of vasodilation, leading to an increase in blood pressure. Hormonal imbalance causes an increase in the secretion of cortisol, the stress hormone, which triggers the fight-or-flight response, causing blood vessels to constrict and blood pressure to rise. According to a 2023 study of over 66,000 people, those who slept less than six hours a day were 10% more likely to develop high blood pressure, while the risk increased to 28% for those suffering from insomnia or difficulty sleeping. Sleep disorders associated with high blood pressure: - Insomnia and sleeping less than six hours can increase the risk of high blood pressure. - Sleep apnea triggers the release of stress hormones and raises blood pressure. - Restless legs syndrome leads to repetitive activity of the sympathetic nervous system, which can cause a rise in blood pressure. Other factors that cause high blood pressure: - Obesity - Aging - A diet high in sodium and low in potassium - Lack of physical activity - Smoking - Excessive alcohol consumption Fruits that help lower blood pressure: Kiwi - Bananas - Watermelon - Citrus fruits - Apples - Berries - Pomegranates - Strawberries - Grapes - Peaches - Beets - Avocados