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
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.
