August 19, 2025

When it comes to managing blood pressure, many people think only of eating well, exercising, or taking medicine. But guess what? US cardiologist Dr. Sanjay Bhojraj gives a surprising yet simple tip — watch the clock before you hit the bed! In a recent Instagram post, Dr. Bhojraj shook things up by saying that a steady sleep schedule is key to controlling blood pressure. “Most people think blood pressure control is all about diet and exercise. But here’s something I tell every patient: your sleep schedule matters just as much,” he shared. What’s his magic advice? Go to sleep and wake up at the same time every day, yes, even on weekends! It sounds simple but it works wonders. A stable sleep routine helps your body clock, called the circadian rhythm, stay on track. It also lowers stress hormone (cortisol) at night, improves heart rate balance, and supports blood pressure control. “It’s not even necessarily about more sleep; it’s about consistent sleep,” Dr. Bhojraj explained. “That consistency tells your body when to rest, when to repair, and when to regulate blood pressure.” Backing this science, the Mayo Clinic warns that poor sleep can raise your risk of high blood pressure. Adults need 7 to 9 hours of sleep, and sleeping less than 6 hours regularly can be risky. Bad sleep throws off hormones, spikes stress, and can cause weight gain and diabetes — all bad for your heart. Good, steady rest helps balance hormones and supports a healthy metabolism. Don’t think more hours in bed means healthier pressure. Dr. Bhojraj said, “You really don’t need to oversleep to compensate.” In fact, too much sleep can raise blood sugar and cause weight gain. Conditions like sleep apnea, which block breathing at night, also cause bad sleep and raise blood pressure. Dr. Bhojraj, creator of the wellness program Well12, wants us to see heart health as a whole picture. Yes, eat well and stay active, but don’t forget your sleep clock! His advice is simple and powerful: "Pay attention to your clock." Fixed sleep and wake times might just be the easiest secret weapon against hypertension and heart risks. Who knew a good bedtime routine could do so much for your heart? So, set that alarm — your heart will thank you!

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Tags: Blood pressure, Sleep schedule, Cardiologist advice, Circadian rhythm, Hypertension, Heart health,