ljubaphoto/Getty
Between wearable tech like rings, smartwatches and tried-and-true blood pressure cuffs, it’s easier than ever to keep track of your blood pressure levels throughout the day. And if you monitor yours closely, you may have noticed it’s higher at certain times of day, especially when you wake up—and it’s not in your head. We asked a top cardiologist to break down why it happens so you can spend less time Googling “Why is my blood pressure high in the morning?” and more time exploring simple, effective ways to take control of morning hypertension and protect your heart health.
What is high blood pressure?
If you’ve been monitoring your blood pressure at home but aren’t quite sure how to understand those results, we asked Kardie Tobb, DO, MS, FASPC, FACC, a board‑certified Preventive Cardiologist and the medical director for the Cone Health HeartCare Women’s Heart Health and Cardio-Obstetrics Clinic for insights.
First, what is blood pressure measuring? “Blood pressure is the force of blood pushing against the walls of your arteries as your heart pumps,” says Dr. Tobb. “It reflects two key things: how hard the heart is working and how tight or relaxed your blood vessels are.”
Dr. Tobb says the top number, called systolic blood pressure, measures the pressure when your heart squeezes, contracts and pumps. The bottom number, diastolic blood pressure, measures the pressure as your heart rests between beats, she adds. Dr. Tobb says a normal blood pressure reading is under 120/80 mmHg, a reading of 120 to 129/80 mmHgis considered elevated and 130/80 mmHg or higher is considered high blood pressure (hypertension).
Why is my blood pressure high in the morning?
Dr. Tobb confirms BP not only tends to be higher in the morning, but it has a name: the morning blood pressure surge.
“The morning surge is a natural increase in blood pressure that occurs within the first few hours after waking, usually up to three hours after being awake,” says Dr. Tobb. “It is normal to a degree; however an exaggerated surge can be harmful.”
A morning surge in blood pressure typically happens because stress hormones like adrenaline and cortisol release as you wake, causing your blood vessels to tighten. As a result, your blood pressure and heart rate increase.
Symptoms of high morning blood pressure
Unless you’re regularly tracking your blood pressure in the morning, you might not be aware of the surge. That said, some subtle signs that are worth keeping an eye out for include:
Lightheadedness or dizziness
Feeling tired when waking or “off”
“[The morning surge] can be dangerous when the rise is very high and combined with other risk factors: a history of stroke, heart disease, diabetes, smoking, high cholesterol, sleep apnea or poorly-controlled BP overall,” adds Dr. Tobb.
How to check your blood pressure in the morning
“To measure blood pressure correctly at home in the morning, do it within an hour of waking, before breakfast and after emptying your bladder,” says Dr. Tobb. “Avoid caffeine, smoking and exercise for at least 30 minutes beforehand. Unless your doctor has told you otherwise, measure before taking your morning blood pressure medication so the reading reflects your baseline. Sit in a quiet room for five minutes with your back supported and feet flat on the floor.” (Get more tips on how to check your blood pressure.)
Is Your Blood Pressure Normal? An Age-By-Age Chart and Key Warning Signs
3 tips to help lower the morning blood pressure surge
If you do decide to check your morning blood pressure and notice it’s a little high, Dr. Tobb recommends first reaching out to your doctor to see if medication could be a helpful step and working with them to optimize your bedtime dose, so you have appropriate BP control overnight. She also provides three easy tips to help lower your numbers:
Improve your sleep: Dr. Tobb recommends aiming for seven to eight hours of sleep each night, keeping a consistent bedtime, limiting screen time and considering an evaluation for sleep apnea. She adds that better sleep is part of the American Heart Association’s Life’s Essential Eight recommendations for lowering blood pressure.
Stay hydrated in the morning: Drink water soon after waking, as dehydration may raise blood pressure, she adds.
Delay caffeine: Even if coffee is the first thing on your mind, Dr. Tobb recommends waiting at least 60 minutes after waking and having water first before you indulge in caffeine.
The bottom line
The morning blood pressure surge affects many women, but with these simple strategies and your doctor’s guidance, you can take control of your numbers and protect your heart health for years to come. Your heart—and the people who love you—will thank you for it.
Ready for more inspiration? Subscribe to our YouTube channel for video podcasts, health tips and uplifting stories designed for women 40, 50, 60 and beyond.
Keep scrolling for more health stories!
The Free PREVENT Heart Attack Risk Calculator Predicts Your Future Heart Health
8 Natural Beta-Blockers Doctors Say Can Calm Your Heart—No Prescription Needed
How To Reverse ‘Inflammaging’ and Ward off Heart Disease, Diabetes and Dementia
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.