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High blood pressure (also called hypertension) is one of the most common health conditions, affecting over1 billionpeople globally.It’s often called the “silent killer” because it’s the No. 1 risk factor for death worldwide. And it can lead to serious complications like heart disease and stroke, often without any noticeable symptoms.
The good news is there are steps you can take each morning to help manage your blood pressure and start your day on the right foot. Keep reading to discover expert-backed things to do when you wake up for better blood pressure management.
5 Sneaky Reasons Your Blood Pressure Is High, According to a Dietitian
Blood Pressure 101
Blood pressure measures the force of your blood pushing against the walls of your arteries. When this force becomes consistently elevated, it can damage your blood vessels, heart, kidneys and other parts of your body if left unmanaged.
There are two numbers in a blood pressure reading: systolic (the top number) and diastolic (the bottom number). Systolic measures the pressure during heartbeats, and diastolic measures the pressure between beats.
Blood pressure is measured in units called millimeters of mercury, or mm Hg. Normal blood pressure is typically below 120/80 mm Hg. High blood pressure, or hypertension, is defined as anything above 130 mm Hg systolic or 80 mm Hg diastolic.
You Just Found Out You Have High Blood Pressure—Here Are 4 Things Doctors Recommend Doing First
6 Things to Do When You Wake Up for Better Blood Pressure
Fortunately, there arenatural and effective ways to lower blood pressure. Here are six expert-recommended things you can do when you wake up to manage high blood pressure.
1. Get Moving
Physical activity is one of the most effective ways to manage high blood pressure. The American Heart Association and the American College of Cardiology recommend increasing physical activity as a first line of defense against elevated blood pressure.
What Happens to Your Body When You Exercise 30 Minutes Every Day
2. Eat a Balanced Breakfast
Your breakfast can set the tone for your blood pressure throughout the day.Erin Palinski-Wade, RD, CDCES, a registered dietitian and author of2-Day Diabetes Diet, recommends incorporating a balanced breakfast rich in fiber, potassium and magnesium to help stabilize blood sugar and support overall cardiovascular health.
Foods like oatmeal, bananas, leafy greens and nuts are excellent choices for your morning meal. Oats, in particular, have been shown to help lower blood pressure due to their heart-friendly beta-glucan fiber.Similarly, potassium-rich foods like bananas, raisins and apricots can help balancesodiumlevels in your body, reducing the strain on your arteries.
3. Drink Up
Research shows that dehydration can cause your blood vessels to constrict, increasing the pressure needed to pump blood through your body.Instead of reaching for a cup of coffee, downing a glass of water when you wake up can help rehydrate your body after a night of sleep and help your circulatory system work more efficiently.
“Dehydration can further insult blood pressure, so start the day with adequate hydration,” advisesSarah Schlichter, M.P.H., RDN, a registered dietitian and owner of Bucket List Tummy. One small study found that people who drank 550 milliliters of water (about 2 cups) upon waking and before bed for 12 weeks experienced significant reductions in systolic blood pressure.
4. Practice Relaxation Techniques
“Take five minutes when you wake up to incorporate slow, deep-breathing exercises,” suggests Palinski-Wade. “This can help activate the parasympathetic nervous system, reducing stress and potentially lowering blood pressure.”
5. Make Sure You Get Enough Sleep
Studies show that lack of quality sleep is a significant risk factor for high blood pressure.“Sleep is an important factor for blood pressure because it helps regulate hormones that control stress and metabolism,” Balls explains. “Not getting enough sleep (six hours or less) and poor sleep quality can increase the risk of high blood pressure.” So, make sleep a priority and aim for seven to nine hours every night.
6. Brush and Floss
Interestingly, taking care of your oral health can help manage high blood pressure. Several studies have found an association between severe gum disease (aka periodontal disease) and elevated blood pressure.
Poor oral health can also make your blood pressure medication less effective, says Palinski-Wade. So, brush andflosswhen you wake up and before bed.
The Bottom Line
How you start your day can significantly impact your blood pressure. The good news is there are things you can do when you wake up that can help manage high blood pressure, like physical activity, eating a balanced breakfast, drinking water, practicing relaxation techniques, getting enough sleep, and taking care of your oral health. Incorporating these healthy habits into your morning routine is a surefire way to boost cardiovascular health. As always, if you have any questions or concerns regarding your blood pressure, talk to your health care provider.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.World Heart Federation.Hypertension.National Institutes of Health. National Institute of Diabetes and Digestive and Kidney Diseases.High Blood Pressure & Kidney Disease.American Heart Association.Understanding Blood Pressure Readings.Barone Gibbs B, Hivert MF, Jerome GJ, et al.Physical Activity as a Critical Component of First-Line Treatment for Elevated Blood Pressure or Cholesterol: Who, What, and How?: A Scientific Statement From the American Heart Association.Hypertension. 2021;78(2):e26-e37. doi:10.1161/HYP.0000000000000196Ghadieh AS, Saab B.Evidence for exercise training in the management of hypertension in adults.Can Fam Physician. 2015;61(3):233-239.Lee DH, Rezende LFM, Joh HK, et al.Long-Term Leisure-Time Physical Activity Intensity and All-Cause and Cause-Specific Mortality: A Prospective Cohort of US Adults.Circulation.2022;146(7):523-534. doi:10.1161/CIRCULATIONAHA.121.058162Chiu HF, Venkatakrishnan K, Golovinskaia O, Wang CK.Impact of Micronutrients on Hypertension: Evidence from Clinical Trials with a Special Focus on Meta-Analysis.Nutrients. 2021;13(2):588. doi:10.3390/nu13020588Paudel D, Dhungana B, Caffe M, Krishnan P.A Review of Health-Beneficial Properties of Oats.Foods. 2021;10(11):2591. doi:10.3390/foods10112591National Institutes of Health. Office of Dietary Supplements.Potassium: Fact Sheet for Health Professionals.Watso JC, Farquhar WB.Hydration Status and Cardiovascular Function.Nutrients. 2019;11(8):1866. doi:10.3390/nu11081866Nakamura Y, Watanabe H, Tanaka A, et al.Effect of Increased Daily Water Intake and Hydration on Health in Japanese Adults.Nutrients. 2020;12(4):1191. doi:10.3390/nu12041191Wankhar D, Prabu Kumar A, Vijayakumar V, et al.Effect of Meditation, Mindfulness-Based Stress Reduction, and Relaxation Techniques as Mind-Body Medicine Practices to Reduce Blood Pressure in Cardiac Patients: A Systematic Review and Meta-Analysis.Cureus. 2024;16(4):e58434. doi:10.7759/cureus.58434Li C, Shang S.Relationship between Sleep and Hypertension: Findings from the NHANES (2007-2014).Int J Environ Res Public Health. 2021;18(15):7867. doi:10.3390/ijerph18157867Surma S, Romańczyk M, Witalińska-Łabuzek J, et al.Periodontitis, Blood Pressure, and the Risk and Control of Arterial Hypertension: Epidemiological, Clinical, and Pathophysiological Aspects-Review of the Literature and Clinical Trials.Curr Hypertens Rep. 2021;23(5):27. doi:10.1007/s11906-021-01140-x
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.World Heart Federation.Hypertension.National Institutes of Health. National Institute of Diabetes and Digestive and Kidney Diseases.High Blood Pressure & Kidney Disease.American Heart Association.Understanding Blood Pressure Readings.Barone Gibbs B, Hivert MF, Jerome GJ, et al.Physical Activity as a Critical Component of First-Line Treatment for Elevated Blood Pressure or Cholesterol: Who, What, and How?: A Scientific Statement From the American Heart Association.Hypertension. 2021;78(2):e26-e37. doi:10.1161/HYP.0000000000000196Ghadieh AS, Saab B.Evidence for exercise training in the management of hypertension in adults.Can Fam Physician. 2015;61(3):233-239.Lee DH, Rezende LFM, Joh HK, et al.Long-Term Leisure-Time Physical Activity Intensity and All-Cause and Cause-Specific Mortality: A Prospective Cohort of US Adults.Circulation.2022;146(7):523-534. doi:10.1161/CIRCULATIONAHA.121.058162Chiu HF, Venkatakrishnan K, Golovinskaia O, Wang CK.Impact of Micronutrients on Hypertension: Evidence from Clinical Trials with a Special Focus on Meta-Analysis.Nutrients. 2021;13(2):588. doi:10.3390/nu13020588Paudel D, Dhungana B, Caffe M, Krishnan P.A Review of Health-Beneficial Properties of Oats.Foods. 2021;10(11):2591. doi:10.3390/foods10112591National Institutes of Health. Office of Dietary Supplements.Potassium: Fact Sheet for Health Professionals.Watso JC, Farquhar WB.Hydration Status and Cardiovascular Function.Nutrients. 2019;11(8):1866. doi:10.3390/nu11081866Nakamura Y, Watanabe H, Tanaka A, et al.Effect of Increased Daily Water Intake and Hydration on Health in Japanese Adults.Nutrients. 2020;12(4):1191. doi:10.3390/nu12041191Wankhar D, Prabu Kumar A, Vijayakumar V, et al.Effect of Meditation, Mindfulness-Based Stress Reduction, and Relaxation Techniques as Mind-Body Medicine Practices to Reduce Blood Pressure in Cardiac Patients: A Systematic Review and Meta-Analysis.Cureus. 2024;16(4):e58434. doi:10.7759/cureus.58434Li C, Shang S.Relationship between Sleep and Hypertension: Findings from the NHANES (2007-2014).Int J Environ Res Public Health. 2021;18(15):7867. doi:10.3390/ijerph18157867Surma S, Romańczyk M, Witalińska-Łabuzek J, et al.Periodontitis, Blood Pressure, and the Risk and Control of Arterial Hypertension: Epidemiological, Clinical, and Pathophysiological Aspects-Review of the Literature and Clinical Trials.Curr Hypertens Rep. 2021;23(5):27. doi:10.1007/s11906-021-01140-x
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
World Heart Federation.Hypertension.National Institutes of Health. National Institute of Diabetes and Digestive and Kidney Diseases.High Blood Pressure & Kidney Disease.American Heart Association.Understanding Blood Pressure Readings.Barone Gibbs B, Hivert MF, Jerome GJ, et al.Physical Activity as a Critical Component of First-Line Treatment for Elevated Blood Pressure or Cholesterol: Who, What, and How?: A Scientific Statement From the American Heart Association.Hypertension. 2021;78(2):e26-e37. doi:10.1161/HYP.0000000000000196Ghadieh AS, Saab B.Evidence for exercise training in the management of hypertension in adults.Can Fam Physician. 2015;61(3):233-239.Lee DH, Rezende LFM, Joh HK, et al.Long-Term Leisure-Time Physical Activity Intensity and All-Cause and Cause-Specific Mortality: A Prospective Cohort of US Adults.Circulation.2022;146(7):523-534. doi:10.1161/CIRCULATIONAHA.121.058162Chiu HF, Venkatakrishnan K, Golovinskaia O, Wang CK.Impact of Micronutrients on Hypertension: Evidence from Clinical Trials with a Special Focus on Meta-Analysis.Nutrients. 2021;13(2):588. doi:10.3390/nu13020588Paudel D, Dhungana B, Caffe M, Krishnan P.A Review of Health-Beneficial Properties of Oats.Foods. 2021;10(11):2591. doi:10.3390/foods10112591National Institutes of Health. Office of Dietary Supplements.Potassium: Fact Sheet for Health Professionals.Watso JC, Farquhar WB.Hydration Status and Cardiovascular Function.Nutrients. 2019;11(8):1866. doi:10.3390/nu11081866Nakamura Y, Watanabe H, Tanaka A, et al.Effect of Increased Daily Water Intake and Hydration on Health in Japanese Adults.Nutrients. 2020;12(4):1191. doi:10.3390/nu12041191Wankhar D, Prabu Kumar A, Vijayakumar V, et al.Effect of Meditation, Mindfulness-Based Stress Reduction, and Relaxation Techniques as Mind-Body Medicine Practices to Reduce Blood Pressure in Cardiac Patients: A Systematic Review and Meta-Analysis.Cureus. 2024;16(4):e58434. doi:10.7759/cureus.58434Li C, Shang S.Relationship between Sleep and Hypertension: Findings from the NHANES (2007-2014).Int J Environ Res Public Health. 2021;18(15):7867. doi:10.3390/ijerph18157867Surma S, Romańczyk M, Witalińska-Łabuzek J, et al.Periodontitis, Blood Pressure, and the Risk and Control of Arterial Hypertension: Epidemiological, Clinical, and Pathophysiological Aspects-Review of the Literature and Clinical Trials.Curr Hypertens Rep. 2021;23(5):27. doi:10.1007/s11906-021-01140-x
World Heart Federation.Hypertension.
National Institutes of Health. National Institute of Diabetes and Digestive and Kidney Diseases.High Blood Pressure & Kidney Disease.
American Heart Association.Understanding Blood Pressure Readings.
Barone Gibbs B, Hivert MF, Jerome GJ, et al.Physical Activity as a Critical Component of First-Line Treatment for Elevated Blood Pressure or Cholesterol: Who, What, and How?: A Scientific Statement From the American Heart Association.Hypertension. 2021;78(2):e26-e37. doi:10.1161/HYP.0000000000000196
Ghadieh AS, Saab B.Evidence for exercise training in the management of hypertension in adults.Can Fam Physician. 2015;61(3):233-239.
Lee DH, Rezende LFM, Joh HK, et al.Long-Term Leisure-Time Physical Activity Intensity and All-Cause and Cause-Specific Mortality: A Prospective Cohort of US Adults.Circulation.2022;146(7):523-534. doi:10.1161/CIRCULATIONAHA.121.058162
Chiu HF, Venkatakrishnan K, Golovinskaia O, Wang CK.Impact of Micronutrients on Hypertension: Evidence from Clinical Trials with a Special Focus on Meta-Analysis.Nutrients. 2021;13(2):588. doi:10.3390/nu13020588
Paudel D, Dhungana B, Caffe M, Krishnan P.A Review of Health-Beneficial Properties of Oats.Foods. 2021;10(11):2591. doi:10.3390/foods10112591
National Institutes of Health. Office of Dietary Supplements.Potassium: Fact Sheet for Health Professionals.
Watso JC, Farquhar WB.Hydration Status and Cardiovascular Function.Nutrients. 2019;11(8):1866. doi:10.3390/nu11081866
Nakamura Y, Watanabe H, Tanaka A, et al.Effect of Increased Daily Water Intake and Hydration on Health in Japanese Adults.Nutrients. 2020;12(4):1191. doi:10.3390/nu12041191
Wankhar D, Prabu Kumar A, Vijayakumar V, et al.Effect of Meditation, Mindfulness-Based Stress Reduction, and Relaxation Techniques as Mind-Body Medicine Practices to Reduce Blood Pressure in Cardiac Patients: A Systematic Review and Meta-Analysis.Cureus. 2024;16(4):e58434. doi:10.7759/cureus.58434
Li C, Shang S.Relationship between Sleep and Hypertension: Findings from the NHANES (2007-2014).Int J Environ Res Public Health. 2021;18(15):7867. doi:10.3390/ijerph18157867
Surma S, Romańczyk M, Witalińska-Łabuzek J, et al.Periodontitis, Blood Pressure, and the Risk and Control of Arterial Hypertension: Epidemiological, Clinical, and Pathophysiological Aspects-Review of the Literature and Clinical Trials.Curr Hypertens Rep. 2021;23(5):27. doi:10.1007/s11906-021-01140-x
