How to manage your blood pressure after nights of air-raid alerts: a cardiologist’s advice

After a night spent listening to air-raid sirens, constantly waking up, going to a shelter, or spending hours reading the news in the hallway, your body does not immediately return to normal. Even when the morning is quiet, your cardiovascular system may remain in a state of “high alert” due to a powerful release of cortisol and adrenaline.

Despite a difficult night, we still take our children to school, go to work, attend meetings, and deal with everyday tasks. Against the background of chronic exhaustion and stress, the heart has to work under increased strain. In this state, symptoms such as tachycardia, dizziness, tremor, or severe headache may occur.

The key rule is not to try to “force” your body back to normal.

First aid for yourself: the “15-minute rule” immediately after the all-clear

Before rushing to make coffee or get ready for work, give your blood vessels a chance to recover:

1. If your blood pressure is high and your head feels “heavy,” do not lie completely flat – this can increase blood flow to the head. Sit down with your back supported by a chair or sofa and place your feet on the floor.
2. Activate your nervous system’s “brakes” with slow 4–7–8 breathing: inhale through your nose for 4 counts, hold your breath for 7, and exhale slowly through your mouth for 8. This can help slow your heart rate and reduce vascular tone.
3. Wash your face with warm (not cold) water. Cold water can cause a sudden constriction of the blood vessels, which may trigger a further rise in blood pressure. Moderate warmth can help you relax.

How to help your body recover during the day

Do not put your heart under additional stress. Take a few simple but critically important steps:

1. Avoid strong stimulants. Three or four cups of strong coffee or energy drinks can put additional strain on a heart that is already exhausted by adrenaline, increasing the risk of palpitations, vascular spasm, and anxiety.
2. Do not skip meals. Long intervals between meals combined with sleep deprivation can make you feel worse, causing weakness, trembling, and headache.
3. Stay hydrated. Dehydration can make the blood more concentrated, making it harder for the heart to pump. Plain water is the best choice for maintaining adequate hydration and supporting stable blood pressure.
4. Slow down physically. If you experience dizziness or chest discomfort, skip intense exercise or strenuous physical activity.

What should you do if your blood pressure still rises?

If you have diagnosed hypertension and take medication regularly:

1. Do not change your dosage on your own. Continue taking your medication at your usual time. Taking an additional tablet “just in case” can cause your blood pressure to drop sharply to dangerously low levels.
2. Look for a pattern. If your blood pressure remains elevated even after a relatively calm night, this may be more than a temporary stress response and may indicate that your treatment needs to be adjusted.

Red flags: when you need to act immediately

If your blood pressure reaches 180/120 mmHg or higher, sit quietly for 5–10 minutes and measure it again. If your blood pressure remains high but you have no acute symptoms, you should arrange a consultation with a cardiologist as soon as possible to determine whether your treatment needs to be started or adjusted.

If high blood pressure is accompanied by chest pain, shortness of breath, numbness or weakness in the limbs, difficulty speaking or seeing, or confusion, call emergency medical services immediately (103). These symptoms may indicate a risk of stroke or heart attack.

Do not put your heart health on hold until “after the war”

If your heart and blood vessels regularly respond to stress with spikes in blood pressure or disturbances in heart rhythm, do not wait until exhaustion develops into chronic health problems.

At Doctor Sam Medical Center, you can receive a qualified medical examination, comprehensive functional diagnostics, and a clear plan for protecting your cardiovascular health. Find out more about your heart health today – book a consultation with a cardiologist by calling +380 97 312 92 91. Our address: Kyiv, Kiltseva Road 1(«Respublika Park» Mall).

Take care of yourself – your heart needs to stay strong!