Many people don’t realize that blood pressure usually goes up early in the morning. This rise, which often happens between 6 a.m. and 10 a.m., is normal for most people.
But for those with high blood pressure, this morning spike can be dangerous and raise the risk of heart attacks or strokes.
Blood pressure naturally follows a daily cycle. It tends to drop at night while we sleep, then increases when we wake up.
This happens because the body releases certain hormones like adrenaline and cortisol to help us get ready for the day. These hormones tighten blood vessels and make the heart beat faster, which causes blood pressure to rise.
A study in the journal Hypertension confirmed that this morning rise is linked to the body’s internal clock. But in some people, the rise is much stronger than normal.
According to the American Heart Association, this sharp spike in the morning can put extra stress on the heart and blood vessels, which may lead to serious problems like heart attacks or strokes—especially in people who already have heart disease.
Several things can cause this exaggerated morning rise. Lifestyle is one major factor. Eating too much salt, not sleeping well, and being under a lot of stress can all raise blood pressure. One study from Japan found that people who were more stressed had higher morning blood pressure than those who were relaxed.
Another important factor is when you take your blood pressure medicine. Some people take their medication in the morning, but by the time their blood pressure starts rising early in the day, the medicine may not be working as well.
New research suggests that taking medicine at night could help prevent these morning spikes. This is called “chronotherapy,” where medicine timing is matched to the body’s natural rhythms.
The good news is that there are simple ways to manage this morning rise in blood pressure. Regular exercise and a balanced diet are very effective.
A 2018 study published in The Lancet showed that people who exercised often had more stable blood pressure throughout the day, including in the morning. Walking, swimming, or doing yoga are all great choices.
Creating a calming morning routine can also help. Starting the day with deep breathing or meditation may reduce stress and lower blood pressure. In one study published in The American Journal of Cardiology, people who practiced deep breathing for just five minutes each morning saw a big drop in their blood pressure.
Changing the timing of blood pressure medication may also make a big difference. In a large study called the Hygia Chronotherapy Trial, people who took their medicine at bedtime had better control of their morning blood pressure and were less likely to have heart attacks or strokes compared to those who took medicine in the morning.
In short, a morning rise in blood pressure is normal, but for people with high blood pressure, it can be risky. Thankfully, with a few simple changes—like eating better, exercising, relaxing in the morning, and adjusting medication timing—you can keep your blood pressure steady and your heart healthy.
Understanding how and why blood pressure rises in the morning gives people the tools to take action and stay safe.
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