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

Wind down with calming routines—light stretching, deep breathing, or meditation. Reading a book, listening to soft music, or journaling can also help. The goal is to tell your body it’s safe to rest, reducing stress-related surges in blood pressure.

5. Use Your CPAP Machine If You Have Sleep Apnea

Untreated sleep apnea causes dips in oxygen levels and spikes in blood pressure. This significantly increases stroke risk. If you’ve been diagnosed, using your CPAP device nightly is one of the most powerful ways to protect your vascular health.

6. Take a Gentle Walk After Dinner

A short, relaxed walk (10–20 minutes) after your evening meal helps regulate blood sugar and support healthy circulation. Avoid intense workouts right before bed, as they may elevate your heart rate and keep you awake.

Taking Control of Your Nighttime Health

Strokes may feel like unpredictable events, but prevention often comes down to small, consistent choices. By creating a bedtime routine that avoids harmful habits and embraces protective ones, you give your heart and brain the best chance to rest safely.

Remember: your evenings set the stage for your nights—and your nights set the stage for your health.

Make the adjustments today. Your future self will thank you.