Preventing Sleep Stroke At Any Age: 5 “Don’ts” Before Bed—And 6 “Do” Before Bed
Since they occur during sleep, sleep strokes can delay the start of critical treatment, potentially making them more severe than other types of strokes.
A stroke occurs when blood flow to the brain is blocked by a clot or when a blood vessel in the brain bursts or leaks. If a stroke takes place while you’re asleep, it’s called a “wake-up stroke.”
In the sections ahead, we’ll cover the key facts about sleep strokes
How do I know if I had a stroke in my sleep?
As someone has a stroke in their sleep, the neurological symptoms of a stroke appear after waking up. Some of these immediate symptoms may include:
– numbness or paralysis on one side of the body, especially in the arm, leg, or face
– difficulty speaking or slurred speech
– trouble understanding others
– confusion or disorientation
– blackened, blurred, or double vision
– trouble walking or loss of balance
– severe and sudden headache
– nausea, vomiting, or dizziness
– seizures or loss of consciousness
Another way to tell if someone might have had a stroke is by using the “FAST” method, which refers to the symptoms of face drooping, arm weakness, speech difficulty, and the emphasis on “time” or getting help as quickly as possible.
Can you prevent a stroke while sleeping?
Your habits before bed can significantly influence your sleep stroke risk, especially over time.
Nighttime is when blood pressure drops and your body resets, so taking care of your cardiovascular system in the evening is very crucial.
What You Shouldn’t Do Before Bed (Sleep Stroke Risk Factors):
1. Don’t Eat a Heavy or Salty Meal Late at Night
Large meals or salty snacks raise blood pressure and worsen sleep.
Try to finish eating 2–3 hours before bed.
2. Limit Alcohol and Smoking
Alcohol increases blood pressure during sleep.
Smoking increases clot risk and damages blood vessels.
3. Don’t Go to Bed Angry or Stressed
Emotional stress triggers blood pressure surges.
Conflict or anxiety before bed can harm sleep and your heart.
4. Avoid Screens 1 Hour Before Bed
Blue light suppresses melatonin, disrupting your sleep cycle.
Poor sleep over time = higher stroke risk.
5. Don’t Ignore Chest Discomfort, Heart Palpitations, or Headaches
If you feel chest tightness, sudden irregular heartbeat, or unusual headaches at night, do not wait until morning — seek help.
What You Should Do Before Bed to Help Prevent Strokes:
1. Get 7–9 Hours of Quality Sleep
Poor or short sleep increases stroke risk by affecting blood pressure, blood sugar, and inflammation.
Stick to a consistent bedtime — even on weekends.
2. Stay Hydrated (But Not Excessively)
Mild dehydration can cause blood to thicken, increasing clot risk.
Drink a small glass of water 1 hour before bed if needed, but avoid drinking too much right before sleep (to prevent nighttime urination).
3. Take Prescribed Medications
Especially for:
High blood pressure
Atrial fibrillation (e.g. blood thinners like apixaban or warfarin)
High cholesterol
Take them exactly as prescribed. Some blood pressure meds are more effective when taken at night (ask your doctor).
4. Relax Your Body and Mind
Practice relaxation techniques like deep breathing, light stretching, or meditation.
Chronic stress and poor sleep quality both elevate blood pressure.
5. Use Your CPAP if You Have Sleep Apnea
Untreated sleep apnea causes oxygen drops, blood pressure spikes, and significantly raises stroke risk.
6. Take a Short Walk After Dinner
A light walk helps manage blood sugar and blood pressure.
Avoid heavy exercise right before bed.