How to measure your blood pressure at home (and get readings you can trust)

Home monitoring gives you and your doctor a much clearer picture than a single reading at the clinic. But small things, like talking or crossing your legs, can push a reading up. These habits make a real difference.

1. Use an upper-arm monitor with the right cuff

Automatic upper-arm monitors, such as the Omron M2 Basic, are generally more consistent than wrist devices. Measure around your upper arm: the cuff range printed on it must include your size.

2. Rest first

Sit quietly for five minutes before measuring. Avoid caffeine, exercise and smoking for 30 minutes beforehand.

3. Sit properly

Back supported, feet flat on the floor, legs uncrossed, arm resting on a table so the cuff is at heart level.

4. Measure at the same times

Morning (before medication) and evening are typical. Take two readings a minute apart and note both.

5. Keep a record

Many monitors store readings. Bring them, or a written log, to your next appointment.

This article is general information, not medical advice. Always follow the guidance of your healthcare professional.