Certain sleep habits contribute positively to our well-being, such as maintaining a consistent bedtime, reducing exposure to blue light, and avoiding coffee or alcohol in the hours leading up to bedtime. However, there are other sleep habits that may have adverse effects on our health, potentially leading to high cholesterol levels (via Sleep).
Both inadequate and excessive sleep are factors that may pose risks to our cholesterol levels. When you undergo a blood test during your annual physical examination, your doctor assesses your high-density lipoprotein (HDL) cholesterol and low-density lipoprotein (LDL) cholesterol. HDL is commonly known as the "good" cholesterol, while LDL is considered the "bad" cholesterol that should be kept at lower levels (via WebMD). Factors such as stress, smoking, a diet rich in saturated fats, and a sedentary lifestyle can all contribute to high cholesterol. Surprisingly, poor sleep is also identified as a potential contributor. The U.S. Centers for Disease Control and Prevention (CDC) recommends that adults aged 18 to 60 should aim for seven or more hours of sleep per night, avoiding both insufficient and excessive sleep. While a lack of sleep has been linked to elevated cholesterol levels, studies indicate that excessively long periods of sleep may yield similar results.
Risks Associated with Sleep Duration
A 2008 study, based on survey data from Japanese residents, explored the relationship between sleep duration and cholesterol levels. Participants provided information about their physical status, dietary habits, and sleep patterns over the previous month. The findings, derived from both questionnaire responses and blood test results, suggested that women who slept less than 5 hours or more than 8 hours a night were more prone to elevated triglyceride levels or lower levels of "good" cholesterol. Conversely, men who consistently slept 8 or more hours had a reduced risk of elevated "bad" cholesterol.
The exact mechanism linking sleep duration, especially longer durations, to cholesterol levels remains not entirely understood. While further research is needed, the study team speculates that differences in sex hormones and metabolic functions may play a role. Cardiologist Dr. Nivee Amin supports this hypothesis, stating that "Our cholesterol metabolism occurs at night. And so that's why a lot of times the medications we take for cholesterol are prescribed to be taken at bedtime." However, both insufficient and excessive sleep can interfere with this process. Additionally, health conditions like obesity or high blood pressure, associated with extended sleep periods, may contribute to this connection.
Understanding the Sleep-Cholesterol Connection
The association between inadequate sleep and an increased risk of high cholesterol seems more established. A 2016 study published in Scientific Reports found that insufficient sleep triggers inflammation in the body and reduces gene expression related to reverse cholesterol transport from macrophages. This process redirects cholesterol to the liver and eliminates it from the body as waste, helping to maintain a healthy cholesterol balance and reduce the risk of arterial plaque buildup that can lead to cardiovascular problems. However, the 2016 study revealed that sleep restriction hampers this crucial process.
Dr. Amin emphasizes that while sleep directly impacts cholesterol levels, it also influences our health indirectly. A proper amount of sleep contributes to feeling rejuvenated and more likely to engage in additional healthy habits such as regular exercise.
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