Before you measure
- Avoid caffeine, smoking and exercise for 30 minutes beforehand.
- Empty your bladder — a full bladder raises readings.
- Sit and rest quietly for 5 minutes first.
- Use a validated upper-arm monitor with the right cuff size.
Correct position
- Sit with your back supported and feet flat on the floor (don’t cross your legs).
- Rest your arm on a table so the cuff is at heart height.
- Put the cuff on bare skin, not over clothing.
- Stay still and don’t talk during the measurement.
Taking the reading
Take two or three readings a minute apart and record the average — the first is often the highest. Measure at the same times each day (for example, morning and evening) for about a week to build a reliable picture, then share it with your clinician.
Common mistakes that inflate readings
Talking, a full bladder, an unsupported arm, crossed legs, a cuff over clothing or the wrong cuff size can each add several mmHg. A single high reading after rushing around isn’t a diagnosis — recheck when calm.