6 Everyday Habits You Didn’t Know Can Spike Blood Pressure

Here are a few lifestyle habits that have the potential to cause blips on the blood pressure radar — and what to do about them.

1. Too Much Caffeine

2. Certain Over-the-Counter Medications

Some medications raise blood pressure. For example, decongestants, used to treat allergies and colds, are vasoconstrictors — meaning, they shrink blood vessels and increase blood pressure, says Daniel W. Jones, MD, a former president of the American Heart Association, a professor emeritus, and the dean of the University of Mississippi School of Medicine in Jackson.

Because of this, he says, “We recommend that patients with high blood pressure not use any decongestants.” He also recommends that even those with normal blood pressure try other medications, like antihistamines, before taking decongestants. (One exception is decongestants sold as a nasal spray, such as Afrin, which have less effect on blood pressure, says Dr. Jones.)

Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, also increase blood pressure. But “as long as you follow the instructions on the bottle and don't overuse them, and you have healthy kidneys, the risks are pretty minimal,” says Anum Minhas, MD, a cardiologist at Johns Hopkins University in Baltimore.

Overall, the impact of these medications on blood pressure varies from person to person, so talk to your doctor if you have any concerns about taking them. “For most individuals, [the medications] don't cause very high changes in blood pressure,” says Dr. Minhas.

She recommends monitoring your blood pressure at home if you’re taking one of these medications. While the ideal blood pressure is 120/80 millimeters of mercury (mmHg) or less, above 130/80 mmHg is considered high blood pressure and indicates that you should talk to your doctor.

3. Too Little (and Poor Quality) Sleep

To maintain good sleep hygiene, Minhas suggests trying to go to bed around the same time every night and avoiding caffeine and alcohol during the four to six hours before bed. Do a few wind-down strategies, too, like doing some meditation or listening to relaxing music.

“It can be trial and error,” she adds. “Try different things and see if you feel better rested and if your blood pressure changes,” she adds.

For people who don’t have a sleep disorder, getting the right amount of sleep is usually enough to prevent negative effects on your blood pressure. “Most adults, when we talk about optimal cardiovascular health, need somewhere between seven to nine hours of sleep,” says Minhas. “Anything far less than that or far more than that is linked to high blood pressure and worse cardiovascular health stress.”

Not feeling excessively sleepy during the day and being able to keep up with daily activities are good signs that you’re getting good enough sleep, Minhas adds.

4. Too Much Alcohol

“Regular heavy alcohol use can raise blood pressure,” says Minhas. This sustained increase in blood pressure comes from a number of factors, including increased stress hormones and structural changes to the blood vessels.

5. Licorice

6. Smoking Cigarettes or Vaping