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High blood pressure: One key way to prevent hypertension – and it’s not exercise or diet


Diet and exercise are key in reducing your blood pressure reading; a healthy range should aim to be between 90/60mmHg to 120/80mmHg. If, however, you have a slightly elevated reading, despite having a good diet and exercise regime, what else can you do? According to Rush University System for Health, “good sleep” can prevent and manage high blood pressure.

A recent study – published in the Hypertension journal – highlighted the benefits of slow-wave sleep.

In an experiment, people who got less slow-wave sleep than others were more likely to develop hypertension.

Rush University recommend everybody to get seven to eight hours of sleep per night.

The American Sleep Association added that slow-wave sleep is needed for people to “function properly”.


The Sleep Foundation elaborated on the four stages of the sleep cycle.

Stage one to three involve non-REM (rapid eye movement) sleep.

  • Stage 1 – N1 – one to five minutes
  • Stage 2 – N2 – 10 to 60 minutes
  • Stage 3 – N3 – 20 to 40 minutes

N3 is when slow-wave sleep takes place, which is when a person’s pulse and breathing rate declines.

To improve your sleep cycle, a consistent sleep schedule is important.

This mean waking up and going to bed at the same time everyday.

Combining good-quality sleep, plenty of exercise and a healthy diet should help to improve blood pressure readings.

Furthermore, it’s important to stay away from toxins such as tobacco and alcohol.

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