If you suffer from high blood pressure, you probably already know that a healthy lifestyle plays an essential role in protecting your heart and arteries. Reducing salt, sleeping well, practicing regular physical activity and following your treatment correctly are all essential actions to better control your blood pressure.
But what many people don’t know is that the first few minutes after waking up are particularly sensitive. According to Dr. Gérald Kierzek, emergency physician and public health physician, certain morning habits can represent a real risk for people with hypertension.
Hypertension: this sudden gesture to avoid when waking up
The first reflex to avoid is to get up suddenly from bed. Although it may seem trivial, this action can put strain on the cardiovascular system.
When you wake up, the body naturally experiences a morning surge in blood pressure. In fact, blood pressure is generally lower at night and gradually rises in the morning. If you wake up abruptly (wake-up call, stress, lack of sleep) and you jump up, this can cause an excessive increase in blood pressure.
“In a lying position, the blood is distributed relatively evenly throughout the body. When you stand up quickly, part of the blood “falls” towards the legs under the effect of gravity. The pressure in the brain then drops momentarily.”
Why getting up too quickly can be dangerous?
Normally, the body compensates immediately thanks to the sympathetic nervous system: the heart accelerates, the vessels contract, blood pressure rises in a few seconds.
However, in people who are hypertensive, elderly, diabetic or under antihypertensive or diuretic treatment, this compensation may be slower or less effective. The result: dizziness, malaise, blurred vision, even falls — a phenomenon called orthostatic hypotension.
“In the long term, these sudden variations in tension can also further weaken the arteries, already put under strain by chronic hypertension, and increase the risk of stroke or heart attack.”
How to get up more safely?
To limit these pressure variations, the doctor recommends breaking up the lifting into several stages.
- Stay lying down for a few moments
“Before you sit up, take a minute or two to wake up calmly. Breathe deeply, move your hands and feet. These small movements promote venous return and gradually prepare the body for the change in position. - Go through the seated position
Turn onto your side, slide your legs out of bed and then slowly stand up. Sit on the edge of the bed for one to two minutes.
If you experience dizziness, blurred vision, or “fuzziness” in your eyes, wait until these sensations go away before getting up. - Stand up gradually
Stand up with support on your arms, then take a few slow steps. Avoid standing still immediately after getting up.
Other mistakes to avoid when you wake up
Getting up too quickly isn’t the only bad habit. Specialists also recommend avoiding intense physical efforts from the first minutes of the day. Fast running, heavy weight training or HIIT sessions can cause a significant increase in blood pressure. However, in the morning, the body is already subject to increased activation of the sympathetic nervous system and to hormonal variations which naturally increase blood pressure.
To limit cardiovascular risks, it is preferable to:
- Hydrate well;
- Take your medications as prescribed;
- Wait 30 to 60 minutes before any physical activity.
“Start with gentle movements instead, like light stretching or a leisurely walk.” advises our expert. More intense exercises can be done later in the day, when tension is better stabilized and the body is fully awake.
In hypertensive people, waking up should be considered a key moment for cardiovascular prevention. “Adopting simple actions – taking your time to get up, avoiding sudden efforts, listening to your body’s signals – helps reduce the risk of discomfort but also of more serious complications.
Finally, starting your day well means taking care of your blood pressure… and treating yourself to a gentler awakening, lasting just a few minutes.