A new study in the Journal of the American Heart Association suggests that insufficient sleep increases nighttime blood pressure.

Researchers found that individuals who slept less than six hours per night had significantly higher nighttime blood pressure readings than those who slept seven to eight hours per night.

What is nighttime blood pressure?

Nighttime blood pressure is the blood pressure measured during sleep. It is typically lower than daytime blood pressure. However, elevated nighttime blood pressure is a risk factor for cardiovascular disease.

Study design

The study followed 1,102 adults (mostly African American, median age of 53 years old) for five years. Participants wore a blood pressure cuff that automatically measured their blood pressure every 30 minutes during sleep.

The participants also kept a sleep diary and wore an accelerometer to measure their physical activity levels.

Results

The researchers found that individuals who slept less than six hours per night had significantly higher nighttime blood pressure readings than those who slept seven to eight hours per night.

The difference was small (about 3 mmHg higher), but it was statistically significant.

The researchers also found that the association between insufficient sleep and nighttime blood pressure was strongest in individuals who were both physically inactive and had a high BMI.

This suggests that physical activity may help reduce the negative impact of insufficient sleep on blood pressure.

Implications

This study adds to the growing body of evidence suggesting that insufficient sleep is a risk factor for cardiovascular disease. The American Heart Association recommends seven to eight hours of sleep per night for optimal health.

If you are having trouble sleeping, there are several things you can do to improve your sleep habits:.

Stick to a regular sleep schedule, even on weekends.
Avoid caffeine, nicotine, and alcohol before bed.
Avoid large meals and strenuous exercise before bed.
Create a relaxing bedtime routine, such as taking a warm bath or reading a book.
Make your bedroom quiet, cool, and dark.
Avoid using electronic devices in bed.

Conclusion

This study provides more evidence that insufficient sleep can negatively impact cardiovascular health. If you are having trouble sleeping, it is important to take steps to improve your sleep habits.

Talk to your doctor if you continue to have trouble sleeping.