1. Choose the Right Equipment:

   Use a validated and properly calibrated sphygmomanometer (blood pressure monitor), preferably digital.

2. Proper Technique:

   – Sit comfortably with your back supported and feet flat on the floor.

   – Keep your arm supported at heart level.

   – Place the cuff directly on your bare skin, not over clothing.

3. Avoid Stimulants:

   Avoid caffeine, smoking, and exercise for at least 30 minutes before measuring.

4. Relaxation and Rest:

   Rest for 5 minutes before taking readings. Ensure you are calm and relaxed.

5. Correct Cuff Size:

   Use the appropriate cuff size for your arm circumference to ensure accurate readings.

6. Multiple Readings:

   Take two to three readings, spaced a few minutes apart, and average them.

7. Consistent Timing:

   Measure at the same time each day, such as in the morning or evening, to monitor changes consistently.

8. Note Conditions:

   Record the conditions under which you measure (e.g., time of day, recent activities, medication).

9. Regular Calibration:

   Ensure your monitor is calibrated according to manufacturer’s instructions or checked periodically.

10. Consult a Professional:

    If you have concerns about accuracy or inconsistent readings, consult a healthcare provider for guidance.

By following these steps, you can improve the accuracy of your blood pressure measurements and better monitor your health.