The “4 Don’ts” Before Sleep

Never Eat a Heavy or Late Meal

Eating too late at night forces the digestive system to remain active when it should be resting. This not only disrupts sleep but can also raise blood sugar and cholesterol levels overnight, contributing to stroke risk. A light meal at least two hours before bedtime is recommended.

Don’t Drink Alcohol

Alcohol may make you feel sleepy at first, yet it actually interferes with the quality of your sleep and can increase nighttime blood pressure. Chronic drinking also damages blood vessels, raises the risk of atrial fibrillation (a major cause of stroke), and weakens the brain’s ability to recover from minor injuries.

Don’t Use Electronic Devices Excessively

Staring at screens late at night can impact melatonin production, delay sleep, and raise stress levels. Poor sleep quality is closely linked to higher blood pressure and inflammation, both of which are known contributors to stroke. Reducing screen time at least 30 minutes before sleep can greatly improve rest and overall brain health.

Don’t Sleep in a Cold Environment Without Warm Clothes

Sudden drops in body temperature during sleep can lead blood vessels to constrict sharply. For those with high blood pressure or heart conditions, this can increase the chance of a stroke occurring during the night or early morning. Keeping warm can help maintain stable blood flow.

Conclusion

Preventing stroke is not only about medical treatment — it’s about daily choices. The simple practices of avoiding smoking, showers, or lying down after meals, and steering clear of heavy meals, alcohol, screens, and cold before sleep, can protect your brain and heart. These habits are easy to follow and suitable for all ages. With discipline and awareness, anyone can reduce their stroke risk and live a longer, healthier life. Prevention starts with action — and these small steps can make a big difference.