With roughly 8 million people in the UK currently battling heart disease, and over half the population expected to develop a heart condition at some point, preventative care is more crucial than ever. To keep his own heart in top shape, one cardiologist shared six strict rules he follows every single night after 6:00 p.m.
First up on Cardiologist Dr Francesco Lo Monaco‘s advice list? Ditching the harsh antibacterial mouthwash at night.
Ditch strong mouthwash
“The bacteria in your mouth helps convert compounds from food into nitric oxide, which keeps your blood vessels flexible and able to relax when needed,” Dr Lo Monaco, who’s the founder of the National Heart Clinic says. “However, some powerful mouthwashes can wipe out this bacteria, which can raise blood pressure, which is not what you want when your body should be resting and recovering from the day.”
Cut out late-night screen time
We’ve heard before that spending endless hours scrolling on our phone right before going to bed is a no-no, and Dr Lo Monaco reminds us of that yet again. “Bright blue-rich light in the evening, especially through the eyes, can suppress melatonin, which isn’t just for sleep, it’s actually one of the most protective antioxidants for your blood vessels,” he says, according to Metro. “So less melatonin means more oxidative stress in your arteries over time.”
Skip the evening planks and wall sits
According to Dr. Lo Monaco, holding isometric exercises, such as planks, wall sits, or dead hangs, can cause an elevated blood pressure reading that lasts for hours.
“If you’ve already had a stressful day, your nervous system is in overdrive, and heavy late-night strain keeps it there,” he said. “Train hardest early in the day and keep any late-evening exercise sessions lighter to help your heart.”
Think twice before grabbing a sleep supplement
You might think sipping green tea is a great way to wind down before bed, but it can actually backfire. Dr. Lo Monaco points out that compounds like L-theanine in green tea affect your nervous system and stress response, both of which directly impact your heart rhythm.
“With the wrong dose, timing, or context, supplements can interact with sleep in ways we don’t always predict, which can unbalance your natural heart rhythm.”
Do not hold your breath for extended periods
A lot of people use breathwork to sleep better, but doing it wrong can actually strain your heart. Dr. Lo Monaco notes that while he’s a fan of the practice, holding your breath for too long or doing it repeatedly can drop your oxygen levels and force your heart to work way too hard.
“During REM sleep your blood is slightly more prone to clotting. If someone already has underlying vascular or sleep issues, stacking extra stressors on top of that isn’t wise.”
Avoid late-night snacking for at least three hours
Last but not least, Dr. Lo Monaco recommends closing the kitchen three hours before you go to sleep. Fasting before bed takes the pressure off your heart and helps keep your blood pressure under control.
“If you eat too close to when you sleep, your body is being forced to increase sympathetic activity when it should be resting,” he said. “By simply fasting three hours before bed you will reduce endothelial stress and improve vascular flexibility, meaning less oxygen demand on your heart and more efficient overnight recovery during sleep.”
Small changes to your evening habits can make a massive difference in protecting your cardiovascular health. Steering clear of these nightly triggers is a simple, effective way to take the pressure off your heart when it matters most.
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