Cardiologist: 7 things I never do after 7 p.m.—after 20 years of treating heart attacks
Sanjay Bhojraj, a cardiologist who has spent 20 years treating heart attacks, shares evening habits that influence heart health. Here are the routines that can improve blood pressure, glucose control, inflammation, cardiovascular resilience, and support a longer life.
TL;DR
- Late-night eating impairs glucose and lipid metabolism, increases inflammatory signaling, and competes with the body's overnight repair processes.
- Exposure to bright, blue-heavy light after sunset suppresses melatonin, which is crucial for sleep regulation and cardiovascular health.
- Stressful or emotionally charged activities activate the sympathetic nervous system, increasing heart rate and blood pressure, and contributing to endothelial dysfunction.
- Intense late-night exercise can elevate cortisol, delay the shift to rest-and-repair mode, and negatively impact sleep and heart rate variability.
- Alcohol consumption disrupts sleep architecture, suppresses REM sleep, interferes with melatonin production, and raises resting heart rate.
- Emotionally charged conversations increase stress hormones when the body should be winding down, with real cardiovascular consequences.
- Unfiltered screen exposure delays melatonin release and disrupts circadian timing, leading to reduced sleep quality and increased cardiovascular risk.