3. Manage stress before bed
Emotional stress right before sleep can cause surges in blood pressure and heart rate, increasing the risk of a stroke during the night. When you go to bed feeling anxious, angry, or overwhelmed, your body’s stress hormones remain elevated, which interferes with the natural cardiovascular reset that should occur during deep sleep.
Incorporating stress management techniques into your nighttime routine can help reduce these harmful effects. Consider practices such as deep breathing exercises, progressive muscle relaxation, meditation, or gentle stretching to calm your mind and body before sleep.
4. Reduce screen time
Exposure to blue light from screens—such as smartphones, tablets, and computers—suppresses the production of melatonin, the hormone responsible for regulating your sleep-wake cycle. Reduced melatonin levels can lead to difficulty falling asleep and fragmented sleep, which over time increases the risk of cardiovascular issues, including stroke.
To protect your sleep quality and lower stroke risk, avoid screens for at least one hour before bedtime. Instead, engage in calming activities like reading a book, listening to soft music, or practicing relaxation techniques. This helps your body prepare for restorative sleep, essential for cardiovascular health.
