Sleeping in this habit can increase health risks: why specialists recommend avoiding it.
Going to bed should be the safest time of day. However, for millions of people, nighttime has become a silent, high-risk environment for the heart and brain.
The story of Roberto, a 68-year-old man, active, with no serious medical history, and seemingly healthy, starkly illustrates this. He died in his sleep, painlessly, without warning. The immediate cause was a massive heart attack, but the real trigger had been silently working for years during his nights.
This is not an isolated case. It reflects a combination of very common nighttime mistakes that, if repeated, can lead to heart attacks and strokes while we sleep.
Below, we break down the five most dangerous mistakes and, most importantly, what to do to avoid them.
1. Sleeping on Your Back with Sleep Apnea: The Silent Suffocation
The most lethal mistake is ignoring obstructive sleep apnea, especially when sleeping on your back.
Loud snoring, pausing for seconds at a time, gasping during the night, or waking up tired are not normal. These are clear signs that the airway is repeatedly collapsing while you sleep, causing sudden drops in oxygen levels.
Each pause in breathing triggers an emergency reaction:
Increased blood pressure
Adrenaline surge
Rapid heart rate
Constant micro-awakenings
Hundreds of these episodes can occur in a single night. It’s like subjecting your heart to an extreme marathon without rest.
Sleeping on your back makes everything worse. Gravity pushes the tongue and palate backward, further narrowing the airway and multiplying the risk.
What to do
Sleep on your side, especially your left side.
Use pillows or a barrier behind your back.
Elevate the head of your bed by 15 to 20 cm (6 to 8 inches).
Consult a sleep specialist if you experience loud snoring or breathing pauses.
2. Using sleeping pills: a dangerous trap
Many people turn to sleeping pills seeking rest, but certain drugs can drastically worsen nighttime breathing.
Benzodiazepines and hypnotics:
Depress the nervous system.
Prolong breathing pauses.
Reduce the brain’s ability to react to a lack of oxygen.
In people with sleep apnea or heart problems, this can be fatal. Furthermore, their prolonged use has been associated with an increased risk of heart attack, stroke, cognitive decline, dementia, and falls during the night.
What to do
Avoid self-medication
Prioritize lifestyle changes over medication
Always consult a doctor to address the underlying cause of insomnia
3. Sleeping in an overly warm bedroom
For the body to enter deep sleep, the internal temperature must drop slightly. Sleeping in a warm environment forces the heart to work harder during the night.
This causes:
Increased heart rate
Light and fragmented sleep
Spries in blood pressure
Increased risk of arrhythmias
The heart never truly rests.
What to do
Keep the bedroom between 16 and 20 °C (61-68 °F)
Use ventilation or fans if there is no air conditioning
Choose cotton or linen bedding
Avoid synthetic materials
4. Eating a late and heavy dinner
A heavy dinner before bed keeps the body in “active mode” when it should be repairing itself.
This leads to:
Intense digestion during the night
Acid reflux and micro-arousals
High blood pressure
Increased nighttime cardiac workload
The heart doesn’t rest if the digestive system continues working at full capacity.
What to do:
Eat dinner at least 3 hours before bedtime
Choose light meals
Avoid fried foods, fats, and sugars at night
If you’re hungry, choose something very light
5. Chronic sleep deprivation
Regularly sleeping less than 6 hours a night is one of the most underestimated cardiovascular risk factors.
Lack of sleep causes:
Persistent hypertension
Chronic inflammation
Insulin resistance
Increased cortisol levels
Increased risk of heart attack and stroke
Sleep is not wasted time. It’s when the body repairs itself.
What to do
Prioritize 7 to 9 hours of sleep
Maintain regular sleep schedules
Create a relaxing bedtime routine
Protect your rest time as a basic need
Final tips and recommendations
Sleeping on your side can save lives in people with sleep apnea
Always question the prolonged use of sleeping pills
A cool bedroom is a health tool, not a luxury
Eating an early, light dinner reduces nighttime cardiac workload
Sleeping well is one of the most effective ways to prevent cardiovascular disease
Small, sustained changes have a huge long-term impact.
Many heart attacks and strokes don’t happen during the day, but silently, while we sleep. The good news is that much of this risk can be reduced by correcting simple nighttime habits. Getting a good night’s sleep isn’t a luxury or a waste of time: it’s one of the most important decisions you can make to protect your life.
