Is your Blood Pressure due to the morning alarm?

Most of us wake up with an alarm clock, often snoozing it multiple times before we drag ourselves out of bed. Sometimes, when we are deep asleep, the sound of alarm jolts us out of bed, that in turn can make us all groggy, confused and leave us with a racing heart as well. However, do you know that this can also raise your blood pressure, known as morning hypertension ? Let's dig deeper...


How does an alarm raise your blood pressure?
When an alarm clock abruptly wakes you up and that too with a loud noise, your body reacts with a stress response. This sudden brain movement can cause a sharp increase in blood pressure, known as morning hypertension. A recent research from the University of Virginia found that people who were forced awake by an alarm experienced a 74% higher surge in blood pressure, compared to those who woke up naturally without an alarm. This happens because when you wake up like this, the body releases stress hormones like adrenaline, which make the heart beat faster, and narrow the blood vessels, raising blood pressure temporarily.

Is this a concern?
While a temporary rise in blood pressure is normal, an exaggerated morning surge can be risky, especially if it happens everyday. Studies have linked high morning blood pressure surges to a greater chance of heart attacks and strokes, especially in people who already have heart disease or hypertension. The risk is even higher if you sleep less than seven hours (and are hence dependent on the alarm), as inadequate sleep itself can increase blood pressure and cardiovascular risk.

Sleep quality and duration
Sleep plays a crucial role in regulating blood pressure. Getting less than seven hours of sleep can spike blood pressure surge caused by alarms. Poor sleep or waking up suddenly from deep sleep can also cause "sleep inertia," a state of grogginess and stress lasting up to two hours, which may further affect your heart health.


Is there a safer way?

Experts suggest several ways to reduce the harmful effects of alarms on your blood pressure:

Get enough sleep: Aim for 7-8 hours of good quality sleep to help your body wake up naturally and reduce blood pressure spikes.

Avoid harsh alarms: Use melodic or soothing sounds (like that of the ocean, birds etc) instead of loud, jarring alarms to wake up gently.

Let natural light in: Exposure to morning light helps reduce melatonin (the sleep hormone) and encourages a natural wake-up process.

Maintain a consistent sleep schedule: Going to bed and waking up at the same time daily helps align your body’s internal clock and reduces stress.

Limit alarm use: If possible, avoid relying on alarms regularly and try to wake up naturally. You can always keep an alarm for safety, but try to wake up before that.