A good night’s sleep is a fundamental pillar of well-being. It benefits our bodies, sharpens our minds, and strengthens our immune systems.

But, sleep patterns can differ between men and women. Studies are revealing a significant link between insufficient sleep and an increased risk of high blood pressure, particularly in women.

What Is High Blood Pressure? 

High blood pressure, also called hypertension, is a common health condition. It is a force that pushes the blood against the wall of arteries and remains higher than it should be. It makes the heart and the blood vessels work harder when the heart pushes too hard.  

This could make the arteries bulk up and may result in poor blood flow. When the artery is blocked or damaged, the blood won’t be able to flow, which may result in different health risk problems. It is estimated that there are more than 40% of adults are living with hypertension. One in every four adults has it under control. 

Blood pressure can be read using two numbers.  The one located at the top is called systolic pressure. It measures the pressure in the arteries when the heart beats. The one that is below is what we call diastolic blood pressure. It measures the pressure in the arteries between beats when the heart rests.

Generally, blood pressure is usually measured in millimeters of mercury (mmHg). A normal blood pressure reading is less than 120/80 millimeters of mercury (mm Hg) for adults. However, blood pressure readings are different for different people depending on age, activity level, and other factors.

Many doctors call this kind of condition “The silent killer”. Symptoms don’t usually show up in people with high blood pressure. It gives no warnings. A lot of people don’t even notice they have until they have serious health problems such as stroke or heart attack.

Fortunately, getting checked regularly by a healthcare professional will help prevent it from worsening. In some cases, people with very high blood pressure (usually 180/120 mmHg or higher) can experience some symptoms. According to World Health Organization, they may experience:

  • Headaches – especially severe headaches that won’t go away.
  • Chest pain — it feels like tightness, pressure, or squeezing in your chest.
  • Dizziness or lightheadedness — it feels like you’re going to faint or you’re unsteady
  • Trouble breathing — shortness of breath or having difficulty catching your breath
  • Nausea and vomiting — feeling sick to your stomach and throwing up
  • Vision problems — blurred vision, double vision, or other changes in your eyesight
  • Anxiety or confusion — feeling on edge, restless, or disoriented
  • Ringing in the ears — a constant buzzing or humming sound in the ears
  • Nosebleeds — blood coming from the nose.

What Are the Risks of High Blood Pressure?

High blood pressure may cause a person to have major health problems if left untreated:

  • Heart Disease: As mentioned earlier, when a person has high blood pressure, it makes the heart pump hard harder. Over time, the extra strain can weaken the heart muscles and give a higher chance of having coronary artery disease, heart attack, and heart failure.
  • Stroke:  The force exerted against the artery walls can damage them, making them more prone to develop bulges (aneurysms) or bursts. This can cause, especially in the brain, a person to have a stroke or even die. 
  • Kidney disease: Tiny blood vessels in the kidney can be at risk for people with high blood pressure. The kidney is a filter system in our body, and failure to filter waste products from the blood can lead to chronic kidney disease and even kidney failure.
  • Eye damage: High blood pressure can damage the retina, leading to vision problems, including blurred vision, bleeding in the eye, and even permanent vision loss. 
  • Cognitive Decline: Few longitudinal studies suggest the relationship between high blood pressure and increased risk of dementia and cognitive decline. A long-term investigation in Hawaii examined cognitive function in over 3,700 middle-aged men (average age 78). The study found a correlation between higher systolic blood pressure (every 10 mmHg increase) and a greater risk (9% increase) of developing poorer cognitive abilities.

How is Lack of Sleep Linked to Higher Blood Pressure in Women?

We all want to prevent health problems like hypertension. One way to achieve this is to get a good sleep. However, women, particularly, are more likely to develop high blood pressure than men who have short sleep duration. 

One research found that having less than seven hours of sleep can actually make them  7% more prone to hypertension. What’s more, less than five hours of sleep can give 11% higher chance of getting hypertension.  

 “Getting too little sleep appears to be riskier in females,” Explained Dr. Kaveh Hosseini, lead author of the study from the Tehran Heart Center. Meanwhile, no relation was found between long sleep duration and high blood pressure.

However, the study has limitations. First, the sleep durations of the participants used self-reported questionnaires, making it hard for the researchers to observe changes in their sleep duration. What’s more, some consider less than five hours a night to be short sleep, while others consider it less than six hours. This inconsistency makes it difficult to directly compare the findings of different studies in the analysis.

On top of that, there are also other potential reasons why women are getting high blood pressure more than men:

Hormonal Fluctuations

Women with conditions like polycystic ovary syndrome (PCOS) are more likely to have high blood pressure. PCOS is a type of hormonal condition that may cause a woman to have changes in their weight, missed periods or abnormal cycles during their periods, or even infertility. A study found that they have a 30% increased risk  of high blood pressure compared to women (age 13-17) without PCOS. 

Moreover, women aged 45 to 55 who are going through what we call menopausal transition can increase their risk of having heart diseases, especially high blood pressure. This is because their estrogen level is decreasing. Estrogen’s impact on blood pressure regulation changes during menopause, leading to increased vascular stiffness and a rise in systolic blood pressure. These hormonal fluctuations may influence sleep patterns and blood pressure regulation.

Stress Response

According to experts, stress is also one of the factors that can impact sleep and high blood pressure in women. Cortisol is a hormone that responds to stress. Its role is to keep blood sugar and blood pressure under control. So, a chronically elevated cortisol can strain the cardiovascular system, leading to increased blood pressure and difficulty sleeping.

Sleep Disorders

Sleep apnea is a condition that causes pauses in breathing during sleep, which disrupts sleep quality and can lead to oxygen deprivation. There are two types of sleep apnea: Obstructive sleep apnea (OSA) and Central sleep apnea. OSA is more likely linked to hypertension. This sleep disorder can contribute to high blood pressure as the body struggles to manage oxygen levels during these breathing pauses.

Other Factors

Generally, women take on a larger share of childcare and household responsibilities. With this, they often have less time to sleep. They may also affected or face greater financial stress and insecurities. These factors may contribute to sleep disturbances and increased risk of chronic health conditions like high blood pressure.

What Can You Do To Improve Your Sleep and Manage Blood Pressure?

A few steps that can help women promote better sleep and manage blood pressure include:

Fix and Strengthen Your Sleep Schedule

Go to sleep and rise simultaneously every day, including weekends. It can help control their body’s circadian or sleep-wake cycles, a synchronous rhythm with darkness and light. They’ll get better rest, and their body will be well-equipped to manage blood pressure throughout the day.

Build a Relaxing Bedtime Routine

Signaling the body that it is time to sleep by creating stress-relieving experiences. This is called “wind-down time”. Read a novel, take a warm and soothing bath, listen to good music, do deep breathing exercises, or do meditation.

Also, try to make the bedroom a soothing and comfortable space. Buy blackout windows or eye masks to help block out the light. Invest in earplugs and high-quality foam mattresses. 

If possible, try to stay away from gadgets or watching television. Electronic gadgets release blue light that prevents the person from creating nocturnal melatonin produced during the dark sleep period.  

Create Healthy Habits

Exercise is important for a healthy lifestyle and has many benefits. But, if planning to do it before bedtime, it is advised to do it at least one to two hours before sleeping.

Also, remember to stay stress-free. Stay away from stressors. Reducing stress is a wellness measure that helps people go to bed. Try different stress-management techniques like yoga, meditation, time in nature, or even having time together with loved ones can significantly help remove stress. 

Healthy Eating Habits

When dealing with a lack of sleep and hypertension, it is best to keep away from processed foods and sugary drinks such as colas and juices. Avoid drinking too much caffeine, especially in the afternoon and evening. Aim for a balanced diet. Eat fruits, vegetables, and whole grains for optimal health and sleep quality. 

See a Doctor if You Suspect a Sleep Disorder

If you experience any of the following symptoms, it’s best to consult a healthcare professional to rule out an underlying sleep disorder:

  • Difficulty falling asleep or staying asleep most nights
  • Waking up frequently during the night
  • Waking up feeling tired or unrefreshed, even after getting enough sleep
  • Excessive daytime sleepiness that obstructs your daily activities
  • Hard time concentrating or remembering things
  • Irritability or mood swings
  • Loud snoring or gasping for breath during sleep
  • Restless legs syndrome (RLS) is defined as an irresistible urge to move your legs, especially at night

If you’re looking for a sleep specialist in Arizona, consider seeking expert help from The Insomnia and Sleep Institute of Arizona. This physician-owned and operated institute is a leader in sleep medicine, boasting a team of top-rated sleep specialists who can effectively diagnose and treat a wide range of sleep disorders in adults and children as young as one year old.

Their team is dedicated to providing comprehensive sleep care, addressing all aspects of sleep, including the neurological-sleep connection. They offer convenient locations in Gilbert, Phoenix, and Scottsdale, Arizona. You can schedule an appointment by calling them at (480) 745-3547 or filling out their online contact form.

 

References

 

‌CDC. (2023, July 6). Facts About Hypertension . Centers for Disease Control and Prevention.
https://www.cdc.gov/high-blood-pressure/data-research/facts-stats

‌Getting Too Little Sleep Linked to High Blood Pressure – American College of Cardiology. (2024). American College of Cardiology. https://www.acc.org/About-ACC/Press-Releases/2024/03/26/18/40/getting-too-little-sleep-linked-to-high-blood-pressure

High blood pressure is linked to cognitive decline. (2016, June 16). National Institute on Aging. https://www.nia.nih.gov/news/high-blood-pressure-linked-cognitive-decline

‌Maas, M., & Franke, H. R. (2009). Women’s health in menopause with a focus on hypertension. Netherlands Heart Journal, 17(2), 68–72. https://doi.org/10.1007/bf03086220

Menstrual cycle disorders may be linked to increased cardiovascular disease risk in women. (2023). American Heart Association. https://newsroom.heart.org/news/menstrual-cycle-disorders-may-be-linked-to-increased-cardiovascular-disease-risk-in-women

Ou, Y.-H., Tan, A., & Lee, C.-H. (2023). Management of hypertension in obstructive sleep apnea. American Journal of Preventive Cardiology, 13, 100475–100475. https://doi.org/10.1016/j.ajpc.2023.100475

Women and Stress. (2022, May 8). Www.heart.org. https://www.heart.org/en/healthy-living/healthy-lifestyle/stress-management/women-and-stress