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Quality Sleep Lowers Blood Pressure

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Sleep is one of the most important aspects of healing and recovery, mentally and physically. When it comes to high blood pressure/hypertension, the less sleep you get the higher your risk for this condition. But sleep can be elusive and contributes to just about every health problem.

Sleep is the one behavior that benefits health that we all engage in, every day, no matter who you are. But the quality of sleep varies greatly among individuals and that is the heart of the matter. Unfortunately the topic of sleep and healing has been neglected in conventional medicine. It’s time to give it the respect it deserves!

Everything we struggle with has a root cause. If you are not sleeping well it is critical to understand why. Taking a sleeping pill and hoping for the best is simply not the answer.

People who sleep 8 hours a night are much less likely to develop high blood pressure.

Fortunately, there are simple ways to improve both the quality and quantity of sleep which will ultimately lower blood pressure.

Be consistent and watch your numbers fall.

Oh….this tip is FREE for everyone to use.

Increasing Quality Sleep:

  1. Watch every sunrise: This activity entrains your circadian rhythm to get ready for bedtime after the sun goes down. A consistent bedtime is very important. Our ancestors went to bed at sundown and woke at sunrise. Today that can be difficult for many people, but at the least, shutting down electronics and artificial light at dusk will be beneficial to the body by allowing it to produce sufficient melatonin. Waking up with the sun reduces stress on the body and allows it to function according to its innate circadian rhythm. Keeping a routine sets the body up for a restorative sleep which can help to prevent high blood pressure.
  2. Melatonin is a hormone released from the pineal gland in the brain that regulates the sleep/wake cycle. Adequate levels are associated with decreased night time blood pressure.  Melatonin reduces blood pressure and a nutrient dense diet, such as The Paleo Diet, will help to raise your levels of melatonin, as will the following lifestyle adjustments:
    • Turning off electronics with sunset
    • Getting early morning light, even watching the sun as it rises
    • Dim lights in the house
    • Relaxing yoga
    • Warm bath
    • Meditate
    • Sleep in a cool, dark room
    • Exercise earlier in the day
    • Destress – don’t listen to the news!
    • Use essential oils like lavender

    Exogenous melatonin can be taken when necessary. Consult your doctor.

  3. Treat Sleep Apnea: a condition when breathing is briefly, but repeatedly, interrupted during sleep. The upper airway is blocked and stops airflow. Sleep apnea can cause hypertension and vice versa, both of which increase the risk for serious complications such as heart attack or stroke. Despite the use of any blood pressure medications (which I do not recommend) sleep apnea increases hypertension and it becomes resistant hypertension. There are a number of ways to reduce the chances of sleep apnea:
    • Maintain a healthy weight with an organic, Paleo diet.
    • Be active every day
    • Use an Austin Air Purifier to keep your air clean
    • Avoid alcohol and smoking (second hand smoke too)
    • Use oral appliances from your holistic dentist.
  4. Resolve Chronic insomnia or sleep disruption which can cause high blood pressure. It has been shown that people who take longer than 14 minutes to fall asleep have a 300% higher risk of hypertension. One poor night of sleep can increase blood pressure. This lack of sleep can cause the body to chronically excrete cortisol which may increase hypertension risk. When you go to bed early and sleep well, your circadian rhythm will function optimally, and your blood pressure should dip (nocturnal dip). If this does not occur one has a greater risk of cardiovascular mortality. Therefore if you are experiencing disrupted sleep, your risk for health complications rises. Chronic insomnia can be resolved in the same manner that one would recover from sleep apnea and increase melatonin levels.
  5. Electrosmog: Turn off the wifi for better sleep and a balanced autonomic nervous system (ANS).  We spoke about sleeping in a dark room. This includes getting rid of clocks with lights, night lights and any other buttons that glow. The phone needs to be in airplane mode if using it for an alarm. Otherwise you are surrounding yourself with “dirty” electricity.  Exposure to wifi acts on the cardiovascular system and affects heart rhythm and blood pressure. In the 1940’s and 1950’s radar operators suffered from heart palpitations, chest pain, anxiety and an upregulation of the sympathetic nervous system along with a downregulation of the parasympathetic nervous system. This is exactly what happens to us today from over exposure to EMF. We stay in fight or flight/stress mode. Unfortunately, we are in a generation of sympathetically driven hypertension. You can work on balancing our autonomic function effectively with consistent habits.

Sleep can be a struggle for many people, however the payback from consistent restorative sleep is enormous. Not only will you lower your blood pressure but you will also reap the rewards of better health overall. It is important to be consistent in order to see results. We cannot watch TV until 2am one morning, go to bed at 9pm that night and expect our body to respond positively.  It can be exceedingly helpful to make a list of goals for yourself based on some of the actions proposed above. Give it 30 days and see how it goes. If you continue to struggle to get your sleep under control consider further testing as well as supplements such as CBD Sleep Spray.

If you need extra support, High Blood Pressure: A Natural Treatment Approach is an 8 session course that will lead you through all the steps to help you lower your blood pressure. You can do this in the comfort of your own home and at your own pace as all sessions are recorded and your purchase gives you lifetime access.

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