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

Blue light from phones, TVs, or tablets suppresses melatonin, the hormone that signals your body to sleep. Poor sleep quality increases inflammation and worsens blood pressure regulation, both linked to stroke risk. Turn screens off at least one hour before bedtime.

5. Don’t Ignore Warning Symptoms

Chest tightness, sudden palpitations, or unusual headaches should never be brushed aside with the thought, “I’ll deal with it tomorrow.” If you experience these symptoms at night, seek help immediately—they can be early signs of heart or brain issues.

6 “Do’s” Before Bed (Habits That Protect Your Heart and Brain)

1. Aim for 7–9 Hours of Quality Sleep

Consistently sleeping less than 7 hours—or tossing and turning all night—raises your risk of stroke. Poor sleep worsens blood pressure, blood sugar, and inflammation. Set a consistent bedtime and wake time, even on weekends.

2. Stay Hydrated (But Not Too Much)

Mild dehydration thickens your blood, raising clot risk. A small glass of water about an hour before bed is often enough. Avoid chugging too much liquid right before bed to prevent nighttime bathroom trips that disturb rest.

3. Take Prescribed Medications on Time

If you’ve been prescribed medications for high blood pressure, atrial fibrillation, or high cholesterol, follow your doctor’s instructions carefully. Some blood pressure medications work best when taken at night. Consistency is key for protection.

4. Relax Your Body and Mind

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