“Small, consistent habits that we practice daily can significantly impact reducing the risk of developing various chronic diseases, including heart disease and stroke,” says Dr. Simran Malhotra, MD. “The modifiable risk factors for stroke are things within our control, such as eating a diet rich in fiber from whole foods, exercising regularly, getting adequate sleep, and limiting hazardous substances like tobacco and alcohol.”
In fact, studies show that up to 84% of strokes are associated with modifiable lifestyle factors.
Some of these factors relate to work habits, but what you do—or don’t do—after work can also have a lasting impact on your stroke risk.
Here are four nighttime habits to avoid to lower your stroke risk, as recommended by experts:
1. Eating Late Dinners
While eating late dinners may be a normal part of your routine, it could be detrimental to your brain and heart health.
“Eating late dinners can disrupt your body’s circadian rhythm and negatively affect your blood pressure and metabolism,” says Michelle Routhenstein, MS, a cardiovascular nutrition expert. “Over time, these disruptions can increase the risk of cardiovascular issues, including stroke.”
Research has found that having your last meal of the day after 9 pm is associated with a higher risk of stroke compared to eating an early dinner. A similar increased risk is also associated with having a late breakfast, suggesting that the timing of both your first and last meals of the day may play a significant role in stroke risk.
Adopting the habit of eating earlier, both in the morning and at night, can support your body’s natural rhythm and help prevent strokes.
2. Lounging on the Couch
After dinner, you might be inclined to lounge on the couch to unwind in the evening, especially after a busy day. While rest is important, spending too much downtime at night can increase your stroke risk, especially if you’ve been sedentary throughout the day, even if you’re young.
Research has found that physically inactive individuals under the age of 60 who spend more than 8 hours a day watching TV, using a computer, or reading are 3.5 times more likely to experience a stroke than those who spend less leisure time on sedentary activities.
The good news is that even a small amount of activity can be beneficial. “Walking for 20 minutes after dinner can aid digestion while optimizing blood sugar control,” says Malhotra. “This can help lower the risk of prediabetes, diabetes, high blood pressure, and ultimately, heart disease and stroke.”
If you’re walking to reduce your stroke risk, picking up the pace may be even more beneficial. According to a meta-analysis, increasing walking pace by one kilometer per hour is associated with a 13% reduction in stroke risk.
3. Nightcap Drinking
If your evening relaxation routine includes a glass or two of wine, beer, or bourbon, you may be inadvertently setting the stage for a stroke.
While previous studies suggested that alcohol could protect against strokes, recent evidence has challenged this view.
“Alcohol increases inflammation and causes cellular damage,” says Dr. Troy Alexander-El. One of the largest international studies on stroke risk found that moderate to high alcohol consumption was associated with a higher stroke risk.
Even drinking five or more drinks on a single occasion just once a month increases a person’s risk. Therefore, swapping the nightcap for a cup of herbal tea or a mocktail could be a simple way to reduce stroke risk.
4. Burning the Midnight Oil
Staying up late to watch TV, scroll through your phone, or work may be doing more harm than good. “Sleep is a fundamental pillar of longevity and the most underrated lifestyle habit,” says Malhotra.
Research has found that both too much and too little sleep can increase stroke risk. However, oversleeping is even more detrimental than undersleeping.
A meta-analysis showed that those who slept five hours or less per night had a 33% higher likelihood of stroke. However, this figure rose to 71% for those who slept eight or more hours per night.
Since both insufficient and excessive sleep are problematic, aiming for a consistent eight hours of sleep each night is a good goal. Maintaining a consistent bedtime and wake-up time, even on weekends, can also be beneficial, suggests Malhotra.
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