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.
