Doctor Warns: Avoid These 4 Things Within 30 Minutes of Waking

Dr. Jetsada Bunyavongvorachit, Deputy Director of Primary Care Services at Nakhon Ratchasima Hospital, has shared health advice on his Facebook page about behaviors to avoid to prevent dangerous blood pressure spikes in the morning. He suggests being mindful of four things during the first 30 minutes after waking.

The morning is when your body transitions from sleep mode to wakefulness. Your nervous system becomes more active, your heart rate increases slightly, and blood pressure naturally rises from nighttime levels. For people with high blood pressure or those trying to get accurate readings, Dr. Jetsada warns against rushing to consume multiple stimulants at once.

1. Don't brew strong coffee immediately, especially before measuring blood pressure. Caffeine can temporarily increase heart rate and blood pressure in some people, particularly those sensitive to it. If you drink coffee before measuring, your reading may be higher than your actual resting blood pressure. If you measure blood pressure every morning, the recommended sequence is: wake up → use bathroom → rest for a few minutes → measure blood pressure → then drink coffee. Guidelines suggest avoiding caffeine for at least 30 minutes before measurement.

2. Don't measure blood pressure while you still have a full bladder. A full bladder can interfere with blood pressure readings. The proper approach is to use the bathroom first, then return to sit and rest before measuring.

3. Don't exert yourself heavily immediately upon waking, especially if you plan to measure blood pressure afterward. While regular morning exercise is beneficial for long-term blood pressure control, physical activity temporarily increases heart rate and blood pressure. It is recommended to avoid vigorous exercise for about 30 minutes before measuring blood pressure.