How to take your blood pressure at home, step by step
Small details like a crossed leg, a full bladder or a cuff over your sleeve can add 10 points or more to a reading. Here's how to measure at home so your numbers reflect your real blood pressure.
Choose the right monitor and cuff
Use an automatic upper-arm monitor. Upper-arm cuffs are the most reliable for home use. Wrist monitors are more sensitive to position and are best kept for people whose upper arm is too large or painful for a cuff. Finger monitors and phone apps that claim to measure blood pressure aren't accurate enough to rely on.
Pick a validated device. "Validated" means the model has been tested against a standard measurement in an independent study. In the US, validatebp.org lists monitors that meet the criteria. Many pharmacy models do; some cheap online ones don't.
Get the right cuff size. This matters more than the brand. A cuff that's too small reads high; one that's too big can read low. Measure around the middle of your upper arm and match it to the range printed on the cuff:
| Arm circumference | Cuff size |
|---|---|
| 22–26 cm (8.7–10.2 in) | Small adult |
| 27–34 cm (10.6–13.4 in) | Adult |
| 35–44 cm (13.8–17.3 in) | Large adult |
| 45–52 cm (17.7–20.5 in) | Extra-large adult |
Ranges vary a little between brands, so go by the marks on your cuff. Many monitors come with a "wide-range" cuff that covers both adult sizes.
Before you measure
- No caffeine, smoking, vaping or exercise for 30 minutes. All of them raise blood pressure for a while.
- Empty your bladder. A full bladder can push a reading up noticeably.
- Take off tight sleeves. The cuff goes on bare skin, not over clothing, and a rolled-up sleeve shouldn't squeeze your arm.
- Sit quietly for 5 minutes in the position you'll measure in. No phone, no TV news, no conversation.
Taking the reading, step by step
- Sit in a chair with a back, not on a sofa or the edge of a bed. Lean back so your back is supported.
- Put both feet flat on the floor, legs uncrossed.
- Rest your arm on a table so the cuff is at heart level, roughly level with the middle of your chest. Your palm faces up and your arm is relaxed. Use a cushion if the table is too low.
- Wrap the cuff on your upper arm, with the bottom edge about 2–3 cm (1 inch) above the crease of your elbow. Line up the artery marker with the inside of your arm. It should be snug: you can slide one finger under it, but not two.
- Press start and stay still and silent. Talking during a reading can add several points.
- Wait one minute and take a second reading. Write both down, along with your pulse and the time. Don't pick the "better" one.
- Use the same arm every time. The first time, measure both arms; if one is consistently higher, use that arm from then on and tell your doctor about the difference.
When to measure: the 7-day protocol
When your doctor wants to see your home blood pressure, this is the routine the 2025 AHA/ACC guideline describes:
- Every day for 7 days, ideally in the week before your appointment.
- Morning: within an hour of waking, after the bathroom, before breakfast, coffee and blood pressure medication.
- Evening: before dinner or before bed.
- Two readings each time, one minute apart.
- Leave out day 1 and average the rest. A home average of 130/80 or above is the threshold for high blood pressure.
Our free printable log has a row for every one of those readings and a box for the average.
Mistakes that change your numbers
Each of these can make a reading look worse (or occasionally better) than your real blood pressure. The effects add up, so a reading taken on the sofa with a coffee in hand can be well above what your doctor needs to see.
| Mistake | What happens |
|---|---|
| Cuff over clothing | Can throw the reading off substantially |
| Cuff too small | Reads high |
| Arm hanging down or unsupported | Reads high, because the arm is below heart level |
| Back unsupported, legs crossed | Each adds a few points |
| Talking or checking your phone | Reads high |
| Full bladder | Reads high |
| Measuring right after coffee, a cigarette or exercise | Reads high for up to 30 minutes or more |
| Measuring straight after sitting down | Reads high; rest 5 minutes first |
Check your monitor against the clinic's
Take your monitor to your next appointment and ask to compare it with the clinic's device. It's a two-minute check that tells you whether your home readings can be trusted, and it's a good moment to confirm your cuff size too. Recheck it every year or two, or if you drop it.
Sources
- American Heart Association: Home blood pressure measurement instructions (PDF)
- American Heart Association: Monitoring blood pressure at home can be tricky. Here's how to do it right.
- American Heart Association: Top things to know: 2025 high blood pressure guideline
- US Validated Device Listing (validatebp.org)