Sleep Your Way to Lower Numbers

We all know a good night’s sleep leaves us feeling refreshed and ready to take on the day, but did you know it also plays a big part in keeping your blood pressure healthy?

Poor sleep or not enough quality rest can actually cause your blood pressure to rise over time. When you don’t sleep well, your body produces more stress hormones that keep your heart working harder than it needs to.

So, what can you do to improve your sleep and, in turn, support your heart? Try these simple tips:

🌙 Stick to a regular bedtime — going to bed and waking up at the same time helps your body’s natural clock stay in sync.

🌙 Wind down before bed with calming activities — gentle Pilates stretches, deep breathing, or reading a book can help signal to your body it’s time to relax.

🌙 Limit screens at least 30 minutes before sleep — the blue light from phones and tablets can interfere with your sleep hormones.

🌙 Create a comfy, peaceful sleep environment — think cool, dark and quiet, with cosy bedding that you love.

Even just 10 minutes of a gentle Pilates stretch before bed can help ease muscle tension and calm your mind, setting you up for a deeper, more restful sleep.

Your heart and your whole body will thank you for prioritising rest and better sleep can mean better blood pressure too.

How do you like to wind down for a good night’s sleep?

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Sleep Your Way to Lower Numbers

Eat Smart for Your Heart

What we eat plays a big role in managing our blood pressure and it doesn’t have to be complicated or boring! Small, smart changes to your diet can make a real difference to your heart health and how your numbers look on the monitor.

One key nutrient to keep in mind is potassium. It helps balance out the effects of sodium (salt) in your body, so foods rich in potassium can support healthy blood pressure. Think of bananas, sweet potatoes, spinach, beans, and even some fruits like oranges and apricots.

Another simple swap is to choose fresh, whole foods over processed options, which often contain hidden salt and additives that can sneakily raise your blood pressure. Season your meals with herbs, spices, lemon or garlic instead of reaching for the salt shaker, you can still add flavour and keep your heart happy.

Don’t forget about hydration too, drinking plenty of water supports all your body’s systems, including your heart.

Remember, it’s about progress, not perfection. Adding a few extra servings of fruit and veg each day, or trying one new herb in your cooking this week, are brilliant steps towards a healthier heart and balanced blood pressure.

What’s one small change you’ll make to your meals this week? 🍎🥦💚

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#KnowYourNumbers #BloodPressureUK #HealthyHeart #HeartHealthAwareness

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Eat smart for your heart

Breathe Your Way to Better Health

Did you know that something as simple as your breath can have a powerful impact on your blood pressure? When we feel stressed, our breathing often becomes shallow and fast, which can cause our heart rate and blood pressure to rise. The good news is that by practising slow, deep breathing, you can calm your nervous system and help lower your blood pressure naturally.

Here’s a quick breathing exercise you can try anytime. Try breathing in through your nose, feeling the ribs expand, then breathing out through your mouth, feeling the core muscles engage. This simple exercise is a great way to reset your day, reduce tension, and support your heart health. It also ties perfectly into Pilates, where mindful breathing is a core part of every movement, helping you stay centred, calm and connected to your body.

Give it a go today and see how a few deep breaths can make a big difference. Your heart will thank you! 💙

Follow me for more tips and exercises.

#KnowYourNumbers #BloodPressureUK #HealthyHeart #HeartHealthAwareness

#dawnchambersfitness #corporatepilates #corporatewellbeing #corporatewellness

#pilates #gateshead #birtley #chesterlestreet #lowfell #pilatesgateshead #pilatesbirtley

Breathe your way to better health