A Common Sleep Habit That Raises Health Risks

Why medical professionals strongly advise against it

Going to sleep should be the safest part of the day. Yet for millions of people, nighttime has quietly become one of the most dangerous periods for the heart and brain.

The case of Roberto, a 68-year-old man who was active, had no major medical history, and appeared healthy, illustrates this clearly. He passed away in his sleep without pain or warning. The immediate cause was a massive heart attack, but the underlying trigger had been developing silently over many years during his nights.

This is not a rare incident. It reflects a pattern of extremely common nighttime habits that, when repeated consistently, can lead to heart attacks and strokes while we sleep.

Below are the five most dangerous mistakes and, more importantly, what you can do to reduce the risk.

1. Sleeping on Your Back With Sleep Apnea: A Hidden Form of Suffocation

The most dangerous mistake is ignoring obstructive sleep apnea, particularly when sleeping on your back.

Loud snoring, pauses in breathing, gasping during sleep, or waking up exhausted are not normal. These are warning signs that the airway is repeatedly collapsing during sleep, causing sharp drops in oxygen levels.

Each breathing interruption triggers an emergency response in the body:

• Sudden increases in blood pressure
• Adrenaline release
• Rapid heart rate
• Repeated micro-awakenings

These episodes can occur hundreds of times in one night, placing extreme strain on the heart, similar to forcing it to run an endurance race without rest.

Sleeping on your back makes the problem worse. Gravity pulls the tongue and soft palate backward, narrowing the airway even more and significantly increasing the danger.

What to do

• Sleep on your side, especially the left side
• Use pillows or positioning aids to prevent rolling onto your back
• Raise the head of your bed by 15 to 20 cm (6 to 8 inches)
• Seek evaluation from a sleep specialist if you snore loudly or stop breathing during sleep

2. Relying on Sleeping Pills: A Dangerous Shortcut

Many people turn to sleep medications to rest, but certain drugs can seriously worsen nighttime breathing.

Benzodiazepines and other hypnotics:

• Suppress the central nervous system
• Extend breathing pauses
• Reduce the brain’s ability to respond to low oxygen levels

For people with sleep apnea or heart disease, this combination can be life-threatening. Long-term use has also been linked to increased risks of heart attack, stroke, cognitive decline, dementia, and nighttime falls.

What to do

• Avoid self-medicating
• Focus on lifestyle changes before medication
• Always consult a healthcare professional to address the root cause of insomnia

3. Sleeping in a Bedroom That’s Too Warm

To enter deep, restorative sleep, the body needs its core temperature to drop slightly. A warm bedroom forces the heart to work harder throughout the night.

This can lead to:

• Elevated heart rate
• Shallow, interrupted sleep
• Spikes in nighttime blood pressure
• Higher risk of heart rhythm disturbances

As a result, the heart never truly gets to rest.

What to do

• Keep the bedroom temperature between 16 and 20°C (61–68°F)
• Use fans or ventilation if air conditioning isn’t available
• Choose breathable bedding like cotton or linen
• Avoid synthetic fabrics

4. Eating Heavy Meals Late at Night

A large or rich dinner close to bedtime keeps the body in an active state when it should be focused on repair.

This causes:

• Ongoing digestion during sleep
• Acid reflux and frequent micro-awakenings
• Elevated blood pressure
• Increased workload on the heart at night

If digestion continues at full speed, the heart cannot properly recover.

What to do

• Eat dinner at least three hours before bedtime
• Choose lighter evening meals
• Avoid fried foods, heavy fats, and sugary items at night
• If you’re hungry, opt for a very light snack

5. Ongoing Sleep Deprivation

Regularly sleeping fewer than six hours per night is one of the most underestimated risk factors for cardiovascular disease.

Chronic lack of sleep contributes to:

• Long-term high blood pressure
• Persistent inflammation
• Insulin resistance
• Elevated stress hormone levels
• Increased risk of heart attack and stroke

Sleep is not wasted time. It is when the body repairs itself.

What to do

• Aim for 7 to 9 hours of sleep each night
• Maintain consistent sleep and wake times
• Establish a calming bedtime routine
• Treat sleep as a fundamental health priority

Final Advice and Key Takeaways

• Side sleeping can significantly reduce risk for people with sleep apnea
• Long-term use of sleeping pills should always be questioned
• A cool bedroom supports heart health
• Eating early and lightly reduces nighttime cardiac strain
• Quality sleep is one of the most effective ways to prevent cardiovascular disease

Small, consistent changes can have enormous long-term benefits.

Many heart attacks and strokes don’t occur during the day. They happen quietly, while people are asleep. The good news is that much of this risk can be lowered by correcting simple nighttime habits.

A good night’s sleep isn’t a luxury or a waste of time. It is one of the most important choices you can make to protect your health and your life.