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.

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.

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.

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.

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.