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High blood pressure affects nearly HALF of Americans over 20, more than 122 million people! While there are a number of side effects, its correlation with inadequate sleep is well-established. The impact of sleep on hypertension is a two-way street, making it crucial for those with high blood pressure to prioritize quality sleep.
Research indicates that inadequate sleep, defined as six hours or less per night, can elevate blood pressure levels. This is particularly true in individuals with pre-existing hypertension. Sleep plays a pivotal role in regulating stress hormones and metabolism, and prolonged sleep deprivation can disrupt this delicate balance, leading to increased blood pressure. Striking the right balance is essential, as excessive sleep can also contribute to hypertension risks.
If you have high blood pressure and trouble sleeping, what are some ways to manage these both simultaneously? PatientsLikeMe has a guide.
Non-Drug Options
Let's start with a few ways to address insomnia without medication. Lifestyle changes can make a significant impact, and here are a few good ways to start.
Comfortable Mattress and Sleep Habits: Choosing a suitable mattress and adopting healthy sleep habits, such as a light dinner and screen-free time before bed, can enhance sleep quality. Mattresses tend to become less comfortable as they age, impacting sleep and potentially worsening insomnia.
Exercise: Regular aerobic exercise can regulate body temperature and increase oxygen levels in the blood, aiding in combating insomnia. Notably, the best time to exercise is late afternoon or early evening, avoiding vigorous activity right before bedtime.
Relaxation Techniques: Practices such as meditation, progressive muscle relaxation, yoga, and deep breathing can alleviate stress and improve sleep quality. With regular practice, individuals can effectively unwind at bedtime.
Cognitive Behavioral Therapy (CBT): This one is slightly more involved. CBT, a form of psychotherapy, focuses on modifying negative thoughts, emotions, and behaviors to improve sleep patterns. It can help relax the mind, modify outlook, and improve daytime habits for a better night's sleep.
Natural Sleep Aids
For those seeking additional drug-free solutions, there are a number of natural sleep aids that can be beneficial! These include:
Melatonin Supplements: Melatonin, a naturally occurring sleep hormone, can be supplemented to regulate sleep cycles. It is particularly useful for addressing disruptions caused by shift changes, jet lag, and other external factors. Melatonin levels naturally rise in the evening and decrease in the morning, signaling the brain that it's time to sleep. Supplements can assist in situations where this natural cycle is disturbed.
Valerian Root: Derived from the valerian plant, valerian root is believed to increase a calming chemical in the brain. While short-term use is generally safe for adults, caution is advised for pregnant or breastfeeding women and those taking specific medications like antidepressants and anti-anxiety drugs.
Magnesium: Increasing magnesium intake through supplements can promote quality sleep by quieting the mind and body. Magnesium plays a role in regulating melatonin production and boosts gamma-aminobutyric acid, a brain messenger with calming effects.
Lavender Plant: The fragrance of lavender has been shown to enhance sleep quality in individuals with insomnia. Aromatherapy using lavender oil shortly before bedtime can lead to improved sleep. It's important to note that oral ingestion of lavender supplements may cause nausea and stomach pain in some individuals, making it more suitable for aromatherapy.
Over-the-Counter Sleep Aids
For more immediate relief, over-the-counter sleep aids are an option. Some common choices include:
Diphenhydramine: Known as a sedating antihistamine, diphenhydramine effectively induces sleep. However, its use is recommended only in the short term due to undesirable side effects.
Doxylamine Succinate: This over-the-counter sedating antihistamine is commonly used as a nighttime sleep aid. Side effects include dry mouth, blurred vision, dizziness, decreased sweating, and difficulty urinating.
Cyclizine: As a drowsy antihistamine, cyclizine can be taken as needed for sleep aid. Consultation with a healthcare professional is essential before use to ensure its appropriateness.
Prescription Sleep Medicines
In cases where natural and over-the-counter options are insufficient, prescription sleep medications may be considered.
Benzodiazepines: These sedative-hypnotic medications, including flurazepam, estazolam, and quazepam, work on brain receptors to induce and maintain sleep.
Non-Benzodiazepines: Sedative-hypnotic medications like zaleplon, zolpidem, and eszopiclone are designed to help with both falling and staying asleep.
Melatonin Receptor Agonists: Hypnotic sleeping pills like Ramelteon target melatonin receptors, regulating sleep-wake cycles.
Choosing and Using Sleep Aids Safely
Before incorporating sleep aids into your routine, consider the following precautions.
Consult with your doctor: Seek advice on potential interactions with existing hypertension medications and determine the most suitable sleep aid and dosage.
Research side effects: Understand the potential side effects of over-the-counter sleep aids, and take note of contraindications for individuals with specific health conditions.
Read the package insert: Familiarize yourself with the information provided with the medication, including potential side effects and drug interactions.
Consider other medical conditions: Discuss existing medical conditions with your doctor to assess potential risks of sleep aid usage.
Take sleep aids cautiously: Use sleep aids as a temporary solution and avoid frequent or long-term reliance. Start with the lowest recommended dose to assess tolerance and potential side effects.
Avoid alcohol: Alcohol can intensify the sedative effects of sleep aids, disrupting sleep quality and posing additional risks.
While sleep aids can be helpful in managing insomnia and improving sleep quality for individuals with high blood pressure, they come with potential side effects and risks. It is crucial to prioritize lifestyle changes, such as relaxation techniques, exercise, and cognitive behavioral therapy, as long-term solutions for addressing insomnia and hypertension.
Before incorporating any sleep aid, consult with a healthcare professional to ensure safety and minimize potential complications. Ultimately, achieving better sleep and maintaining healthy blood pressure levels requires a holistic approach that combines both medical and lifestyle interventions.
We hope you found this helpful! PatientsLikeMe has been prioritizing sleep lately for our members. A good night's sleep can be hard to come by, and incredibly important for physical and mental health. We have community challenges built specifically for sleep if you are interested! Creating an account is free - join today.