Relax before the measurement: Sit quietly for at least five minutes in a comfortable chair with your back supported and feet flat on the floor before taking the measurement. Avoid exercise, caffeine, smoking, or any stimulating activities beforehand.

Use an appropriate cuff size: Ensure that the blood pressure cuff you are using fits properly. The bladder of the cuff should encircle approximately 80% of the upper arm's circumference, with the lower edge of the cuff about 2.5 centimeters (1 inch) above the elbow crease.

Position the arm correctly: Place the cuff on your bare upper arm, positioned at heart level. Keep your arm supported on a table or armrest, with your palm facing upward.

Be consistent with measurement times: Try to measure your blood pressure at the same time each day, as blood pressure can vary throughout the day. Consistency in timing helps to track changes and identify trends.

Take multiple readings: Take at least two or three readings at least one minute apart to ensure accuracy. Record all the readings and calculate the average value.

Maintain proper cuff inflation: Inflate the cuff until it is about 30 mmHg above your expected systolic pressure. Slowly release the pressure at a rate of 2-3 mmHg per second while listening for the sounds of the heartbeat.

Avoid caffeine and tobacco: Refrain from consuming caffeinated beverages (coffee, tea, energy drinks) or using tobacco products at least 30 minutes before taking the measurement, as they can temporarily raise blood pressure.

Don't talk during the measurement: Talking or engaging in conversation during blood pressure measurement can affect accuracy. Remain silent and relaxed throughout the process.

Don't cross your legs: Avoid crossing your legs during blood pressure measurement, as it can elevate your readings. Keep both feet flat on the floor.

Avoid a full bladder: An excessively full bladder can temporarily increase blood pressure. It is advisable to empty your bladder before taking a measurement.

Don't take measurements after physical activity: Exercise or physical exertion can temporarily elevate blood pressure readings. Wait at least 30 minutes after exercise before measuring your blood pressure.

Don't rely on a single reading: One isolated reading may not accurately represent your blood pressure. A single high reading does not necessarily mean you have hypertension. Take multiple readings over time for a more comprehensive understanding.