Take a Nap to Lower Blood Pressure?

Is high blood pressure and sleep related? Recent studies have linked a lack of quality sleep to a variety of problems including obesity, type 2 diabetes, cancer and heart disease, so it isn't surprising that sleep would play a role in high blood pressure - and in reducing it. How? A new study shows that taking a nap during the day helps to lower blood pressure.

Take a Nap to Lower Blood Pressure?

Taking a nap daily may be beneficial for both your heart and your blood pressure. Researchers at Allegheny College decided to put this idea to the test. They recruited 85 college studies to participate in a study. One group was allowed to sleep an hour during the day, while the other group wasn't. During the study they stressed them mentally by asking them to do complex mental exercises while measuring their blood pressure and heart rate.

Not surprisingly, both groups showed rises in blood pressure when mentally stressed, but blood pressures were lower during the recovery phase in the group allowed to take a nap. This suggests that a daytime nap may help to lower blood pressure during recovery from stress - a positive when it comes to heart health.

But before stretching out on a comfy couch to take a nap to lower your blood pressure - consider this. A study carried out in the U.K. showed that napping during the day boosts the risk of type 2 diabetes. Researchers aren't exactly sure why, but they believe sleeping during the day causes hormonal changes that alter the production of insulin. Or it may be that people who go on to develop type 2 diabetes are less likely to be active anyway.

So Should You Take a Nap?

Getting enough sleep at night is most important for heart health and for reducing the risk of type 2 diabetes, cancer and obesity. Studies show the risks of these conditions go up when a person sleeps too little. Aim for 7 to 8 hours of good quality sleep each and every night - in a completely dark room to maximize melatonin production.

If you didn't sleep well the night before or fall short of your 7 to 8 hours, take a brief nap during the day to "catch up", but keep it at around 30 minutes. If you nap longer, you'll have a hard time getting revved back up for work.

The Bottom Line?

Don't underestimate the power of sleep to lower blood pressure and reduce the risk of heart disease, type 2 diabetes, cancer and obesity. Take a nap if you need to, but keep it short. It's a good mental and physical break that can make you more productive and reduce your stress levels.

References:

Medical News Today. "Blood Pressure Management: Sleep On It"

Washington Post. "Scientists Find Out What Losing Sleep Does to a Body"