Quality Sleep Helps Prevent High Blood Pressure in Teens

While high blood pressure is uncommon among teens, its prevalence in the U.S. is gradually increasing. Recent findings published in the Journal of the American Heart Association indicate that maintaining healthy sleep habits may help prevent hypertension in young people.

"Disrupted sleep can lead to changes in the body's stress response, such as increased levels of stress hormones like cortisol, which can raise blood pressure," explained study lead author Augusto César Ferreira De Moraes, assistant professor of epidemiology at the University of Texas Health Science Center in Houston.

According to the study, about 1.7% of U.S. adolescents, averaging 14 years of age, were diagnosed with hypertension between 2018 and 2020. This rate rose to 2.9% from 2020 to 2022.

The researchers analyzed data from more than 3,300 teens who wore Fitbits to monitor both daytime activity and nighttime sleep duration, including deep sleep (REM). They found that adolescents who met the recommended 9 to 11 hours of sleep per night had a 37% lower risk of experiencing high blood pressure compared to those who slept less.

Noise levels in the teens' neighborhoods did not significantly impact these findings, De Moraes and his team reported.

Co-author Martin Ma, a graduate student, highlighted strategies for better sleep in teens: "Maintaining a consistent sleep schedule, reducing screen time before bed, and creating a calm, quiet sleep environment can all improve sleep quality," he shared in a university statement. Although environmental noise didn’t directly affect blood pressure in this study, Ma emphasized the importance of a restful sleep environment for overall health.

Source: University of Texas Health Science Center at Houston, November 12, 2024.

Microbiomme's Tips for Healthy Sleep Habits

1. Establish a Consistent Sleep Schedule: Encourage going to bed and waking up at the same time every day, even on weekends.
2. Create a Sleep-Conducive Environment: Make the bedroom quiet, dark, and cool. Consider using blackout curtains or white noise machines if needed.
3. Limit Screen Time Before Bed: Avoid electronic devices at least 1 hour before bedtime, as blue light interferes with melatonin production.
4. Encourage Relaxation Techniques: Teach teens to wind down with calming activities like reading, journaling, or light stretching.
5. Beware of Caffeine and Sugar: Limit the intake especially in the afternoon and evening.
6. Avoid Long Naps: If naps are needed, keep them under 30 minutes to prevent interference with the nighttime sleep.