If you have high blood pressure, improving your sleep habits might help lower it by several points—on average about 5.6 mmHg—especially if your blood pressure is already in the high range. People with normal levels don’t seem to get the same benefit.

60

Pro

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Evidence from Studies

Supporting (1)

60

Community contributions welcome

60

Effect of behavioural sleep interventions on blood pressure, heart rate, and heart rate variability in adults with poor sleep health: a systematic review, meta-analysis, and meta-regression analysis

Systematic Review With Meta-Analysis

Human

2026 Jan

The study looked at sleep treatments like therapy and better sleep habits, and found they lowered blood pressure, especially in people who already had high blood pressure, which supports the claim.

Contradicting (0)

0

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No contradicting evidence found

Gold Standard Evidence Needed

According to GRADE and EBM methodology, here is what ideal scientific evidence would look like to definitively prove or disprove this specific claim, ordered from strongest to weakest evidence.

Source Study

Effect of behavioural sleep interventions on blood pressure, heart rate, and heart rate variability in adults with poor sleep health: a systematic review, meta-analysis, and meta-regression analysis

Score: 60

DOI: 10.1093/ehjopen/oeag006

Similar Assertions

If you have trouble sleeping, fixing your sleep habits — like doing CBT for insomnia or just going to bed earlier — might lower your blood pressure by about 5 points, especially if it's already high.

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Getting more sleep might lower your blood pressure more than just improving how well you sleep — one study found that adding extra sleep lowered blood pressure by almost twice as much as other sleep therapies.

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If you're someone who doesn't get enough sleep and are at higher risk for heart problems, just sleeping longer could lower your blood pressure by several points — like taking a small dose of medicine — according to a review of several small studies.

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Therapies that help people sleep better, like CBT-I and sleep hygiene, can lower the top number of your blood pressure if you have insomnia. However, they don't seem to change the bottom number or your heart rate.

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