Health
Preventing Sleep Stroke: 5 Bedtime Habits To Avoid And 6 Healthy Practices To Do Instead
Sleep strokes may be more severe than other forms of strokes because they happen while you’re asleep, which might delay the commencement of vital treatment.
A stroke happens when a blood vessel in the brain bursts or leaks, or when a clot blocks blood flow to the brain. A stroke that occurs while you are asleep is referred to as a “wake-up stroke.”
We’ll go over the essential information on sleep strokes in the parts that follow.
How can I determine whether I had a stroke while I was asleep?
When someone experiences a stroke while they are asleep, their neurological symptoms manifest when they wake up. Among these acute symptoms are the following:
- 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
The “FAST” approach, which focuses on “time” or receiving care as soon as possible and refers to the symptoms of speech difficulties, arm weakness, and facial drooping, is another strategy to determine whether someone may have had a stroke.
Is it possible to avoid a stroke while you’re asleep?
Your pre-bedtime routine can have a big impact on your chances of having a sleep stroke, especially over time.
It is very important to take care of your cardiovascular system in the evening because this is when your body resets and your blood pressure dips.
Things Not to Do Right Before Bed (Risk Factors for Sleep Strokes):
1. Avoid eating a heavy or salty meal right before bed.
Salty snacks or large meals increase blood pressure and disrupt sleep.
Try to eat your last meal two to three hours before bed.
2. Reduce Your Use of Alcohol and Smoking
While you sleep, alcohol raises your blood pressure.
Smoking destroys blood arteries and raises the risk of clots.
3. Avoid going to bed feeling stressed or angry.
Blood pressure spikes are brought on by emotional stress.
Anxiety or conflict before bed might affect your heart and sleep quality.
4. Don’t Use Screens an Hour Before Sleep
Melatonin is suppressed by blue light, which throws off your sleep schedule.
Long-term sleep deprivation increases the risk of stroke.
5. Pay Attention to Headaches, Heart Palpitations, and Chest Pain
Don’t wait until morning to get care if you experience pressure in your chest, an abrupt irregular heartbeat, or strange headaches at night.
How to Help Prevent Strokes Before Sleeping:
1. Obtain 7 to 9 hours of restful sleep
Blood pressure, blood sugar, and inflammation are all impacted by inadequate or little sleep, which raises the risk of stroke.
Maintain a regular bedtime, even on the weekends.
2. Drink Enough Water, But Not Too Much
Blood thickening from mild dehydration can raise the chance of a clot.
If necessary, have a small glass of water an hour before bed, but try not to have too much just before bed to avoid urinating at night.
3. Take Your Prescription Drugs
Particularly for:
elevated blood pressure
Atrial fibrillation (e.g., warfarin or apixaban, blood thinners)
elevated cholesterol
As directed, take these exactly as directed. Consult your doctor about the effectiveness of using certain blood pressure medications at night.
4. Unwind Your Mind and Body
Engage in relaxation exercises such as meditation, gentle stretching, and deep breathing.
Blood pressure is raised by both long-term stress and inadequate sleep.
5. If you have sleep apnea, use your CPAP.
Blood pressure spikes, oxygen decreases, and a markedly increased risk of stroke are all consequences of untreated sleep apnea.
6. After dinner, go for a quick stroll.
Blood pressure and blood sugar can be controlled with a short stroll.
Steer clear of strenuous activities shortly before bed.
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