Three Minutes of Mindful Rest After Waking to Prevent Stroke Risks

Sleeping in for three extra minutes is good for your health?

Hello, Dr.
Chen! I received the following article from a friend and would like to ask for your professional opinion.
I apologize for taking up your time! Thank you for your expertise!
After waking up, taking three minutes to "close your eyes and rest" can significantly reduce the risk of stroke.
Strokes often occur at night, with the most dangerous time being right after waking up.
Therefore, resting for three minutes after waking up before getting out of bed can help prevent strokes, especially for the elderly, as well as those with hypertension or heart disease.

When a person wakes up after a night of sleep, immediately transitioning from a lying position to a sitting position, or suddenly getting out of bed, can be very dangerous.
This is because the blood in the body becomes thicker after a night without water, and the brain may feel foggy.
Getting out of bed too quickly can easily lead to falls, resulting in intracerebral hemorrhage or head injuries.

By simply taking three minutes to "close your eyes and rest" upon waking, these risks can be avoided.
Older adults should remember: do not get out of bed immediately after waking; instead, rest for three minutes first.
This is especially important for patients with hypertension and heart disease, who should avoid sudden head movements upon waking and instead lie in bed for three minutes before getting up to move around.

Jamie7314, 30~39 year old female. Ask Date: 2006/07/16

Dr. Chen Xianchang reply Rehabilitation

1.
It is best to move your hands and feet a little after waking up before getting out of bed.
Sit for about three minutes before standing up.

2.
For hypertension medication, you can ask your physician to adjust the timing to ensure effective blood pressure control; it is not always necessary to take it in the morning.

Reply Date: 2006/07/16

More Info

The article you shared raises an interesting point about the importance of taking a moment to rest after waking up, particularly for older adults and those with pre-existing health conditions such as hypertension or heart disease. The suggestion to close one's eyes and take three minutes of mindful rest before getting out of bed is rooted in a few key physiological considerations that can indeed help mitigate the risk of stroke and other cardiovascular events.

When we sleep, our body goes through various stages of rest and recovery. Upon waking, especially after a long night, our body can experience a sudden shift in blood pressure and heart rate. This is particularly true for individuals with hypertension or heart disease, as their cardiovascular systems may already be under strain. Rapidly transitioning from a lying down position to standing can lead to orthostatic hypotension, where blood pressure drops suddenly upon standing, potentially causing dizziness, fainting, or even falls. This is particularly dangerous for older adults, who may already have compromised balance and coordination.

The idea of taking a few minutes to rest and allow the body to adjust can be beneficial. During this time, the body can gradually acclimate to the change in position, allowing blood pressure and heart rate to stabilize. This practice can also serve as a moment of mindfulness, which has been shown to reduce stress and anxiety—factors that can contribute to cardiovascular issues.

Moreover, the article highlights that strokes often occur in the early morning hours, which aligns with research indicating that blood pressure can be higher in the morning due to the body's natural circadian rhythms. This phenomenon, known as the "morning surge," can increase the risk of cardiovascular events, particularly in those with pre-existing conditions. Therefore, the recommendation to take a moment to rest after waking can be seen as a preventive measure against these risks.

For individuals with high blood pressure or heart disease, it is crucial to follow this advice and perhaps even incorporate other lifestyle changes to further reduce stroke risk. These may include:
1. Hydration: Drinking water after waking can help thin the blood and improve circulation, reducing the risk of clot formation.

2. Gradual Movements: Instead of jumping out of bed, individuals should sit up slowly, dangle their legs over the side of the bed, and take a few deep breaths before standing.

3. Regular Monitoring: Keeping track of blood pressure readings, especially in the morning, can help individuals and their healthcare providers make informed decisions about treatment and lifestyle adjustments.

4. Medication Adherence: For those on antihypertensive medications, it is essential to take them as prescribed to maintain stable blood pressure levels.

5. Healthy Lifestyle Choices: Engaging in regular physical activity, maintaining a balanced diet low in sodium and rich in fruits and vegetables, and managing stress through mindfulness or relaxation techniques can all contribute to better cardiovascular health.

In conclusion, the practice of taking a few minutes to rest after waking can be a simple yet effective strategy to help prevent strokes and other cardiovascular events, particularly for those at higher risk. It is always advisable for individuals to discuss any concerns or changes in their routine with their healthcare provider to ensure that they are taking the best approach for their specific health needs.

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