5 Bedtime Habits That Can Help Lower Blood Pressure, Backed by a Cardiologist

High blood pressure isn’t just something your doctor monitors at your annual check-up—it’s a serious health factor that can increase the risk of heart disease, stroke, and other chronic conditions. While a balanced diet and regular physical activity are foundational to maintaining healthy blood pressure, your nighttime routine may also play a surprisingly important role.

We’ve rounded up five simple, cardiologist-recommended steps you can take before bed to support better blood pressure control and overall heart health. The best part? They’re easy to incorporate into your daily life and don’t require major lifestyle overhauls.

1. Cut Back on Evening Alcohol

Although a glass of wine might seem like a relaxing nightcap, alcohol can contribute to elevated blood pressure—especially when consumed regularly or in excess. For individuals with high blood pressure or those at risk, it’s recommended to limit alcohol intake to no more than one drink per day for women and two for men.

Even modest amounts of alcohol can interfere with blood pressure medications or place additional stress on the cardiovascular system. Instead of a drink, consider winding down with a caffeine-free herbal tea, such as chamomile or rooibos, which can calm the nervous system and promote better sleep—an important component of blood pressure regulation.

2. Stay Consistent with Blood Pressure Medications

If you’ve been prescribed medication to manage hypertension, taking it consistently is vital—this includes any evening doses. Skipping even one can interfere with the medication’s effectiveness and raise the risk of complications such as heart attack or stroke.

Simple tools like daily alarms or a pill organizer can be effective reminders. Keeping your medication within easy reach, such as on your nightstand, can also make it easier to stay on track, even on days when fatigue sets in.

3. Practice Mindfulness to Manage Stress

Chronic stress is closely linked to elevated blood pressure. Fortunately, practicing mindfulness or meditation before bed can help bring stress levels down and contribute to improved cardiovascular health.

Mindfulness techniques such as deep breathing, guided meditation, or gentle yoga stretches before bed can prepare your body for restful sleep and create a sense of mental calm. You can also journal or simply take five minutes to reflect in silence, allowing your body to enter a more relaxed state.

4. Avoid High-Sodium Late-Night Snacks

Evening snacking isn’t inherently bad—but reaching for high-sodium foods like chips, pretzels, or processed items can spike your blood pressure. Excess sodium causes the body to retain water, which can place strain on blood vessels and increase pressure within the circulatory system. Healthier options include fresh fruits, raw vegetables, unsalted nuts, or air-popped popcorn. These snacks satisfy hunger without disrupting your blood pressure management efforts.

5. Create a Sleep-Friendly Environment

Sleep quality plays a critical role in cardiovascular health. A cool, quiet, and dark bedroom promotes deeper rest, which in turn supports blood pressure regulation. In contrast, a noisy or uncomfortable sleep environment can contribute to poor sleep and elevated stress hormones. Consider blackout curtains, white noise machines, or adjusting your thermostat to a cooler setting to foster an ideal sleeping environment. Investing in a quality mattress and supportive pillows can also improve the quality of your rest.