Preventing Sleep Stroke at Any Age: 5 “Don’ts” Before Bed—And 6 “Do’s” to Protect Your Heart and Brain

During sleep, your body’s systems slow down. Blood pressure typically dips, blood sugar stabilizes, and your cardiovascular system gets a chance to reset. But unhealthy evening habits—like late heavy meals, alcohol, or unresolved stress—can keep your system on high alert. Over time, this increases your risk for dangerous nighttime events like sleep strokes.

5 “Don’ts” Before Bed (Habits That Raise Sleep Stroke Risk)

1. Don’t Eat Heavy or Salty Meals Late at Night

Finishing a plate of salty takeout or a large dinner right before bed can spike your blood pressure. Sodium makes your body retain water, forcing your heart to pump harder. Heavy meals also make digestion difficult, disturbing your sleep. Aim to finish eating at least 2–3 hours before bedtime.

2. Don’t Overindulge in Alcohol or Smoke

Even a few drinks before bed can cause blood pressure spikes during the night. Alcohol disrupts natural sleep cycles, while smoking damages blood vessels and increases clot risk. Together, they create the perfect storm for vascular problems.

3. Don’t Go to Bed Angry or Stressed

Emotional stress isn’t just a feeling—it triggers surges of adrenaline that raise blood pressure and heart rate. Arguments, late-night worries, or even doomscrolling before bed can keep your body in “fight-or-flight” mode when it should be resting.

4. Don’t Use Screens Right Before Bed

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