Blood pressure normally dips during sleep. When sleep is short or broken, that nightly rest for the heart is reduced, and long-term poor sleep is linked with higher blood pressure and a greater risk of heart disease. Most adults need seven to nine hours. Keep a regular bedtime and wake time, avoid caffeine in the afternoon, keep screens away from the last half hour before bed and make the room as dark and quiet as you can.
Loud snoring with pauses in breathing and daytime sleepiness can be a sign of sleep apnoea, which is worth raising with a doctor because it is closely tied to hypertension. Chronic stress also pushes blood pressure up, directly and through habits such as poor sleep and overeating. Slow breathing, a daily walk, time with friends and family, and setting limits on work can all help. These habits support, but do not replace, medication your doctor has prescribed.