4 Evening Habits That Help Lower Blood Pressure Naturally

High blood pressure is often referred to as the "silent killer" because it usually doesn't show any symptoms, yet it can lead to serious health issues like heart disease and stroke if left unmanaged. One of the most effective ways to help lower blood pressure is by adopting habits that promote relaxation and well-being, especially in the evening when your body is winding down. Here are four evening habits that can naturally help reduce your blood pressure and improve your overall health.

1. Practice Relaxation Techniques

Incorporating relaxation techniques into your evening routine is one of the best ways to lower blood pressure. Stress is a major contributor to high blood pressure, and practicing mindfulness, deep breathing, or progressive muscle relaxation can help activate the parasympathetic nervous system, which is responsible for calming the body. Spending just 10 to 20 minutes before bed practicing deep breathing exercises or meditation can reduce the impact of stress hormones like cortisol, allowing your blood pressure to drop naturally. Apps for guided meditation or breathing exercises can make it even easier to establish this habit. 1

2. Limit Screen Time Before Bed

Exposure to blue light from smartphones, tablets, and computers in the evening can interfere with your sleep cycle and lead to elevated blood pressure. The blue light suppresses melatonin production, making it harder for you to fall asleep, which can increase stress and raise blood pressure levels. To promote better sleep and lower blood pressure, try to limit screen time at least an hour before bed. Instead, opt for activities like reading a book, listening to calming music, or engaging in light stretching to prepare your body for rest. Good quality sleep is crucial for managing blood pressure, and establishing a relaxing nighttime routine can help improve sleep quality. 2

3. Gentle Evening Stretching

While intense workouts are best done earlier in the day, gentle evening exercises, such as yoga or light stretching, can help lower blood pressure by promoting relaxation and improving blood circulation. Evening yoga is especially beneficial, as it not only helps stretch and strengthen the body but also promotes mindfulness and stress relief. Certain poses, such as child’s pose, legs-up-the-wall, or deep breathing exercises in a seated position, can calm the nervous system and activate parasympathetic relaxation. Aim for 20 to 30 minutes of gentle exercise before bed to help lower your blood pressure while preparing your body for a restful night’s sleep. 3

4. Drink a Heart-Healthy Beverage

Certain beverages can help lower blood pressure naturally and can be a great addition to your evening routine. Beetroot juice is one of the most effective drinks for this purpose, as it’s rich in nitrates, which help dilate blood vessels and improve blood flow. Drinking a glass of beetroot juice before bed can help reduce blood pressure levels over time. Another great option is hibiscus tea, which has been shown in studies to help reduce blood pressure. Hibiscus has natural diuretic properties that promote fluid balance and help relax blood vessels. A warm cup of hibiscus tea or beetroot juice can be a relaxing and beneficial way to end your day. 4, 5

Conclusion

Incorporating simple, mindful habits into your evening routine can be an effective way to lower your blood pressure naturally and improve overall health. By practicing relaxation techniques, limiting screen time, engaging in gentle exercise, and consuming heart-healthy snacks, you can reduce the impact of stress on your cardiovascular system and promote restful sleep, both of which are crucial for maintaining healthy blood pressure levels. Small changes in your evening habits can make a big difference in how you feel, and over time, can significantly contribute to your long-term heart health.

Support Lower Blood Pressure, Increase Circulation, & Improve Mental Clarity*

 †Disclaimer: These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Product results may vary from person to person.