Going to bed at the same time: a simple habit that can lower blood pressure

A new pilot study by scientists at the Oregon Institute of Occupational Health Sciences has found that such a habit can markedly lower blood pressure in people with hypertension, even if they are already taking medication.

Simple intervention - noticeable effect

In a paper published in the journal SLEEP Advances, a team led by associate professor Saurabh Thosar and research associate Leandro Campos de Brito conducted a "proof-of-concept" study on a small group of patients. The study included 11 middle-aged people with arterial hypertension.

First, for a week, the scientists simply observed their usual sleep patterns. Then the participants were asked to choose a specific bedtime and stick to it for a fortnight, not to nap during the day and not to change the total amount of sleep. The goal was not to "sleep more" but to sleep more regularly.

Prior to the intervention, bedtime "varied" by an average of half an hour from night to night. After two weeks of regular bedtimes, the variation was reduced to about seven minutes.

This was reflected in blood pressure:

• 24-hour blood pressure fell by an average of 4 mmHg (systolic) and 3 mmHg (diastolic);

• nighttime bloodpressure fell even more dramatically, by 5 mm Hg (systolic) and 4 mm Hg (diastolic).

According to the authors, these changes are comparable to the effects of regular physical activity or reduced salt intake. Moreover, in half of the participants, the reduction in blood pressure was pronounced enough to speak of a significant physiological improvement.

At the same time, as the scientists remind, reducing night pressure by only 5 mm Hg. can already reduce the risk of cardiovascular events by more than 10%.

Link to the biological clock

Large population studies have previously shown: the more irregular the sleep pattern, the higher the risk of cardiovascular problems. In one such study, an increase in sleep time variation of even 30 minutes was associated with an increase in the risk of hypertension by more than 30%.

Tosar and Campos de Brito believe that irregular sleep patterns disrupt the circadian system - the body's internal clock that regulates both the sleep-wake cycle and cardiovascular function.

Normally, blood pressure should "sag" at night. People who have this night "dip" is poorly expressed, the risk of heart attacks and strokes is higher. Going to bed regularly may strengthen circadian rhythms and restore a healthier blood pressure profile, according to a new study.

Limitations of the study and what's next

The authors emphasise that this is a small pilot study with no control group, so the results need to be confirmed in large randomised clinical trials. However, the "gold standard" of assessment was used - 24-hour ambulatory blood pressure monitoring, which allows us to see nighttime fluctuations that conventional measurement in a doctor's office does not capture.

Despite the limitations, the findings are encouraging. Regular bedtimes are:

• a cheap and accessible intervention,

• with virtually no risks or side effects,

• a good complement to existing hypertension therapy.

Unlike medication or complex lifestyle changes that require discipline and motivation, "going to bed at the same time" is a step that most people can realistically implement.

The work also adds to growing evidence that it's not just the length of sleep that matters, but also its stability. The American Heart Association already includes sleep duration in its criteria for cardiovascular health, but regularity has so far remained in the shadows. This study hints that it should be given just as much attention.