The short answer: to take your blood pressure at home, sit quietly for 5 minutes with your back supported, feet flat and legs uncrossed. Put a correctly sized cuff on your bare upper arm, rest that arm on a table at heart level, and stay silent while it measures. Take two readings 1 minute apart, morning and evening, and write them all down.
The NHS says a home reading of 135/85 or higher is usually considered high. That’s lower than the clinic cutoff of 140/90, because readings at home tend to run lower.
How do you take your blood pressure at home?
You take your blood pressure at home by preparing for 30 minutes, resting for 5, and then measuring the same way every time. These steps come from MedlinePlus, the NHS and Target:BP, a program run by the American Heart Association and the American Medical Association.
- Wait 30 minutes after caffeine, exercise, smoking or a meal. MedlinePlus also says to avoid measuring when you’re stressed.
- Empty your bladder. A full bladder can add about 10 mm Hg.
- Sit in a chair with a back. Keep your back against it, feet flat on the floor and legs uncrossed.
- Bare your arm. Roll up your sleeve only if it doesn’t bunch and squeeze your arm. If it does, take your arm out of the sleeve.
- Put the cuff on snugly. MedlinePlus says the lower edge should sit about 1 inch above the crease of your elbow.
- Rest your arm on a table. Your upper arm should be at the level of your heart.
- Rest for at least 5 minutes. MedlinePlus says 10 is better. Don’t talk while you wait.
- Take two readings, 1 minute apart. Stay seated between them.
- Write down both numbers and the time. Your doctor will want the full list, not just the best one.
When and how often: the NHS suggests two readings in the morning and two in the evening, for as many days as your doctor asks. MedlinePlus describes a typical plan of measuring before breakfast and before dinner for 5 days, which gives you at least 10 readings.
Which arm should you take blood pressure on?
Take it on both arms the first time, then use the arm that gave the higher reading from then on. That’s the Target:BP advice for the first measurement, and Cleveland Clinic says providers check both arms too. If one arm reads higher, that’s the arm that tells you more. Stick with it so your readings stay comparable, and mention the difference to your doctor.
What size blood pressure cuff do I need?
The cuff size you need depends on the measurement around the middle of your upper arm. Wrap a soft tape measure around your bicep, halfway between shoulder and elbow. Then match it to this Target:BP chart:
| Arm circumference (cm) | Arm circumference (inches) | Cuff size |
|---|---|---|
| 22 to 26 | 8.7 to 10.2 | Small adult (12 x 22 cm) |
| 27 to 34 | 10.6 to 13.4 | Adult (16 x 30 cm) |
| 35 to 44 | 13.8 to 17.3 | Large adult (16 x 36 cm) |
| 45 to 52 | 17.7 to 20.5 | Extra-large adult (16 x 42 cm) |
Target:BP warns that manufacturers don’t all size cuffs the same way, so check the range of arm sizes printed on the box. Many monitors come with a cuff that fits small to large arms, and extra-large cuffs are often sold separately. A cuff that’s too small can read 2 to 10 mm Hg high.
Which home blood pressure monitor is most accurate?
The most accurate home monitors are validated, automatic devices with an upper-arm cuff. Target:BP says upper-arm cuffs give the most accurate readings. Wrist cuffs are for people who can’t use an upper-arm cuff, for example because their arm is too large. Finger devices should never be used. Cuffless devices such as smartwatches aren’t recommended for diagnosing or managing high blood pressure yet.
"Validated" means the model has been tested for accuracy. STRIDE BP, an international nonprofit set up by hypertension experts, publishes free lists of validated monitors. Of more than 5,000 electronic monitors on sale, it has approved 551 and recommends 294 as preferred. Check the exact model name against its list before you buy.
Can you take blood pressure at home without a cuff? Not reliably. Apps and watches that claim to read it without a cuff aren’t recommended by Target:BP for this job.
What mistakes give a wrong blood pressure reading?
The mistakes that most often give a wrong reading are talking, a full bladder, an unsupported arm and a cuff over clothing. Each one can add several points. Target:BP lists how far off each one can push you:
| Mistake | Reading may be off by | Fix |
|---|---|---|
| Cuff over clothing | 5 to 50 mm Hg | Put the cuff on bare skin |
| Full bladder | 10 mm Hg | Use the bathroom first |
| Talking or listening closely | 10 mm Hg | Stay quiet before and during |
| Arm hanging or unsupported | 10 mm Hg | Rest it on a table, cuff at heart level |
| Back or feet unsupported | 6 mm Hg | Sit in a chair with a back, feet flat |
| Cuff too small | 2 to 10 mm Hg | Measure your arm and match the cuff |
| Crossed legs | 2 to 8 mm Hg | Uncross your legs |
Target:BP notes these errors don’t simply add up, but any one of them can turn a normal reading into a worrying one.
How do you check blood pressure manually?
To check blood pressure manually, you inflate the cuff with a squeeze bulb and listen through a stethoscope as you let the air out slowly. MedlinePlus explains that the first pulsing sound you hear is the top (systolic) number and the point where the sound stops is the bottom (diastolic) number. Target:BP says to let the pressure fall about 2 mm Hg per second. Inflating too slowly or not high enough can give a false reading. It takes practice, so most people do better with an automatic upper-arm monitor.
What is a normal blood pressure reading at home?
A home reading below 135/85 is usually not considered high, according to the NHS. MedlinePlus defines normal as a top number below 120 and a bottom number below 80. Look at the average of your readings over several days rather than any single number. Blood pressure naturally changes through the day: MedlinePlus says it’s usually lowest during sleep and rises when you wake up. For the full chart of ranges, see what blood pressure is too high.
Home readings are useful in another way too. MedlinePlus says many people read higher at the doctor’s office because they’re nervous, and home readings can show that.
When should you call a doctor or 911 about a home reading?
Call 911 if your blood pressure is 180/120 or higher and you have symptoms such as chest pain, headache, vision changes, dizziness or slurred speech. Cleveland Clinic says this may be a hypertensive emergency that needs treatment right away.
If you read 180/120 or higher with no symptoms, Cleveland Clinic says to rest for several minutes and measure again. If it’s still that high, get medical care. If it comes down, call your usual doctor to tell them what happened.
Book a regular appointment if your home average is 135/85 or higher, or if your readings keep rising. Take your log with you. If you already take blood pressure medicine, note the time you took it next to each reading, and don’t change your doses on your own.
If your readings are up, how to lower blood pressure covers the everyday habits that help, and how much sodium per day shows where the salt in your food is hiding.
Your next step
Measure your upper arm today and check that your cuff matches. Then take two readings tonight and two tomorrow morning, following the steps above, and start a simple log. Fruit is an easy daily habit for your heart, and The Banana Book below gives you a week of simple ideas to start.
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Quick questions
Which arm is best to take blood pressure, left or right?
Neither arm is always best. Target:BP advises measuring both arms the first time and then using the arm with the higher reading every time after that. Using the same arm keeps your readings comparable. If the two arms differ, tell your doctor and bring your log to your next appointment.
Is a wrist blood pressure monitor accurate?
A wrist monitor is less reliable than an upper-arm one. Target:BP says upper-arm cuffs give the most accurate readings and wrist cuffs should be used only when an upper-arm cuff won’t fit or can’t be used for a medical reason.
Can you take blood pressure at home without a cuff?
Not reliably. Target:BP says cuffless devices such as smartwatches are not recommended for diagnosing or managing high blood pressure until they prove more precise, and finger devices should never be used. A validated upper-arm monitor from a list such as STRIDE BP’s is the dependable choice.
How many times should I take my blood pressure at home?
Take two readings 1 minute apart, in the morning and again in the evening. The NHS suggests this routine for as many days as your doctor asks, and MedlinePlus describes a typical plan of 5 days before breakfast and dinner. Write down every reading, not just the lowest.
Is it normal for blood pressure to be higher in the morning?
Yes, a rise in the morning is normal. MedlinePlus says blood pressure is usually lowest during sleep and increases suddenly when you wake up. Measure at the same times each day so you can compare readings, and take your morning reading before breakfast, coffee or exercise.
What home blood pressure reading is too high?
A home reading of 135/85 or higher is usually considered high, according to the NHS. If your average over several days is at or above that, see your doctor. If any reading is 180/120 or higher with chest pain, vision changes or slurred speech, Cleveland Clinic says to call 911.
This article is general information, not medical advice. A home monitor helps you track your numbers, but only a doctor can diagnose high blood pressure. If you take blood pressure medicine, don’t change it based on home readings without talking to your doctor. Call 911 for a reading of 180/120 or higher with symptoms.
Sources
- NHS. Blood pressure test, 2025
- NHS. High blood pressure, 2024
- MedlinePlus. Blood pressure measurement, 2025
- Target:BP (AHA and AMA). Selecting the right cuff size
- Target:BP (AHA and AMA). How well do you measure?
- STRIDE BP. Validated blood pressure monitors
- Cleveland Clinic. Hypertensive crisis, 2026