Wind Down Routines for High Blood Pressure | Rivym Health

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Wind Down Routines for High Blood Pressure

Sleep and calming practices that help lower stress signals, support brain cleanup, and protect the heart.

5-Step Wind-Down

Phone down: Put screens away 30 minutes before bed.
Lights low: Dim your environment to tell the brain it is time to power down.
Cool and dark: Keep your bedroom as cool and dark as possible.
Calm drink: Sip on chamomile tea or water, and avoid late salty snacks.
Consistent timing: Aim for the same bedtime window within about 60 minutes most nights.

Sleep Position Note: If comfortable, try side sleeping. Deep sleep supports the brain's cleanup system, sometimes called the glymphatic system. Better sleep can also support steadier blood pressure.

2-Minute Calm-Down Menu

Cyclic sighing: Take a deep inhale through the nose, add a small second inhale, then slowly exhale through the mouth. Repeat for 2 minutes.
Long exhale breathing: Inhale for a count of 4, exhale for a count of 6. Repeat for 6 to 10 rounds.
Breath prayer: Inhale "Peace of God," exhale "Guard my heart." Repeat for 6 cycles.
Legs up the wall: Rest with your legs elevated against a wall for 2 minutes, if comfortable.

Black man in a grey pajama set sits peacefully on his bed, holding a steaming mug

Protect Deep Sleep

Limit late alcohol: Avoid alcohol close to bedtime, as it can break up sleep architecture and raise overnight stress signals.
Watch the clock on caffeine: Avoid late caffeine, especially after noon if you are a light sleeper.
Screen for apnea: Ask about a sleep apnea screening if you experience loud snoring, choking or gasping at night, morning headaches, or excessive daytime sleepiness.

RIVY Rhythm: Do 2 minutes of long-exhale breathing before checking your evening blood pressure or before getting into bed.

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