Can Better Sleep Lower Your Blood Pressure?

We often think of sleep as a time to rest, but it’s also one of the most powerful tools for protecting your heart. Consistent, good-quality sleep helps your body recover, regulate hormones, and keep your blood pressure in check. When your sleep is cut short or irregular, those systems go off balance — and over time, that can raise your risk of developing high blood pressure, also known as hypertension.

The Sleep–Pressure Connection

Adults need around seven to nine hours of sleep each night for optimal health.¹ Getting fewer than six hours regularly has been shown to increase the risk of heart disease, obesity, diabetes, and hypertension.¹ When you don’t get enough sleep, your body releases more stress hormones like adrenaline, which constrict blood vessels and elevate blood pressure.² Hormone imbalances caused by chronic sleep deprivation can also interfere with how your body handles salt, sugar, and fat — all of which can contribute to cardiovascular problems.¹

Interestingly, it’s not just how long you sleep that matters. A recent study from the journal Hypertension found that people whose bedtimes varied by more than 90 minutes from night to night were nearly twice as likely to have high blood pressure compared with those with consistent sleep schedules.³ Even minor fluctuations — like staying up 30 minutes later on weekends — were linked to higher blood pressure readings. Consistency truly counts.

When Sleep Disorders Are to Blame

One common yet often overlooked cause of poor sleep and high blood pressure is obstructive sleep apnea (OSA). This condition causes your breathing to repeatedly stop and start during sleep, leading to fragmented, shallow rest. Each time your airway collapses, oxygen levels drop and your body triggers a stress response — your heart rate spikes, blood pressure rises, and the sympathetic nervous system goes into overdrive.²

Over time, these nightly spikes can persist into the day, resulting in chronically elevated blood pressure. People with sleep apnea are up to 30–40% more likely to have hypertension, and the two conditions often feed into one another.² The good news? Treating sleep apnea with CPAP therapy — a small bedside device that gently keeps the airway open during sleep — can eliminate symptoms.²

Sleep as Preventive Medicine

Better sleep isn’t just about avoiding tired mornings — it’s a powerful form of heart care. Aim for steady bed and wake times, create a calm sleep environment, and limit caffeine or screens before bed. Even small, consistent habits can make a meaningful difference.

If you snore loudly, wake up unrefreshed, or have been told you stop breathing during sleep, it’s worth speaking to your doctor. A simple sleep study could reveal whether sleep apnea or another condition is affecting your rest — and your blood pressure. Getting your sleep right could be one of the best things you ever do for your heart.

How Sove CPAP Clinic Can Help

Founded in 2008, Sove CPAP Clinic has grown to become a leading provider of respiratory and sleep services and products in Australia, with over 60 clinics nationwide. Our comprehensive clinical team includes Respiratory & Sleep Specialists, Sleep Technologists, and CPAP Consultants, ensuring that you receive comprehensive and personalised care. All medical procedures, including sleep studies and lung function testing, are bulk billed to all Australians, with minimal wait time.

If you would like to speak to a Respiratory & Sleep Physician, book a bulk-billed sleep study, or seek advice for your sleep apnea, you can reach us at 1300 76 29 39 or info@thecpapclinic.com.au.

ALWAYS FOLLOW THE DIRECTIONS FOR USE. CPAP is used for Obstructive Sleep Apnea treatment. When considering whether a sleep study or CPAP is right for you, speak to your doctor. Medicare criteria and T&Cs apply.

References

1. Lopez-Jimenez, Francisco. “Sleep Deprivation: A Cause of High Blood Pressure?” Mayo Clinic, 9 July 2024, www.mayoclinic.org/diseases-conditions/high-blood-pressure/expert-answers/sleep-deprivation/faq-20057959.
2. Fry, Alexa. “How Sleep Apnea Affects Blood Pressure.” Sleep Foundation, 1 Feb. 2021, www.sleepfoundation.org/sleep-apnea/how-sleep-apnea-affects-blood-pressure.
3. Williamson, Laura. “Irregular Sleep Schedule Linked to High Blood Pressure.” American Heart Association, 28 Mar. 2023, www.heart.org/en/news/2023/03/28/irregular-sleep-schedule-linked-to-high-blood-pressure.