Evening alcohol and late meals increase heart risk; walnuts may boost sleep quality

Experts say that drinking alcohol right before bedtime and eating dinner late can disturb sleep quality, leading to higher blood pressure, metabolic changes and a greater long‑term risk of heart‑and‑vascular disease. They recommend avoiding alcohol in the hours before sleep and allowing several hours between the last meal and going to bed.

A separate study found that consuming about 40 g of walnuts in the evening raised melatonin levels, helped participants fall asleep faster and improved overall sleep quality. The nuts also provide omega‑3 fatty acids, magnesium and antioxidants that support cardiovascular health.