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Okay, so you've got your monitor. Now, let's learn how to actually **measure your blood pressure at home**. First, find a quiet, comfortable spot where you can sit and relax. It's best to take your blood pressure at the same time each day, such as in the morning and evening, before you've eaten or had any caffeine or nicotine. Before you start, avoid exercise, caffeine, and smoking for at least 30 minutes. Make sure you have a comfortable chair with back support. Sit with your back straight, feet flat on the floor, and your arm supported at heart level. Place the cuff on your bare upper arm, making sure the bottom edge of the cuff is about an inch above your elbow. The cuff should be snug but not too tight. Follow the instructions on your monitor. Most automatic monitors will inflate the cuff and display your blood pressure reading. Once the cuff is in place, relax and remain still for a few minutes. Make sure you don't talk during the measurement. Take two or three readings, a minute or two apart, and record the average. Write down your readings in a log or use your monitor's memory function. Record the date, time, systolic pressure (the top number), diastolic pressure (the bottom number), and your pulse rate. You should take readings at the same time each day for consistency. Keep in mind that different times of day can affect your blood pressure. For example, your blood pressure is usually highest in the morning. Also, make sure that you do not take multiple readings in a short time. You should allow at least one minute between readings.
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