Shall we talk about the relationship between your sleep and cholesterol levels?

Are you getting enough sleep at night? You may be wondering what the connection is between sleep and cholesterol. But in fact, the number of hours you sleep, the quality of that sleep, all of these have a big impact on your body's cholesterol levels. Not getting enough sleep, as well as getting too much sleep, can all contribute to this. Let's talk about this simply and honestly today.

First, let's look at what a healthy cholesterol level is.

Cholesterol is a type of fat that is essential for our bodies. But it is when there is too much of it that problems begin. To keep our heart health at a good level, it is important to maintain cholesterol levels in the following way.

Simply put, LDL is the "bad" cholesterol. When it builds up, it can build up in our blood vessels, clogging them and causing heart disease. HDL is the "good" cholesterol. Like a garbage collector, HDL helps remove that bad LDL cholesterol and keep our blood vessels clean. High levels of triglycerides can also cause fatty deposits in our blood vessels.

What happens inside our bodies while we sleep?

Sleep is a precious time for our bodies to recharge and repair themselves. Hormones are released while we sleep to repair cells and tissues damaged by the day's stress and fatigue. Our blood pressure drops, our heart rate slows, and our breathing becomes lighter. Our hearts, which have worked hard all day, also get a break during this time.

So, what happens if you don't get this precious rest? That's when health problems like high cholesterol start to arise.

The relationship between sleep and hormones

When you don't get enough sleep, some important hormones in the body become unbalanced.

• Cortisol: This is also called the 'stress hormone'. It is secreted in excess when you don't get enough sleep.
• Ghrelin: This hormone increases our hunger. This is why people who don't get enough sleep often feel hungry.
• Leptin: This hormone helps control our body weight and signals to the brain that we are full. When we don't get enough sleep, the secretion of this hormone decreases.

Due to this hormonal imbalance, your appetite changes and you may unknowingly turn to foods high in fat and sugar. This is a direct cause of high cholesterol levels.

Also, people with sleep apnea, a condition in which breathing stops during sleep due to snoring, often have high cholesterol, especially LDL and triglyceride levels.

What happens to cholesterol when you don't get enough sleep?

Lack of sleep can affect men and women differently. One large study found that men who slept less than 6 hours a night had higher LDL ("bad") cholesterol levels. Women who slept the same amount of time had lower LDL levels . Both men and women who snore had lower HDL ("good") cholesterol levels.

Imagine, someone who doesn't sleep well at night. He feels very tired the next day. He's under a lot of stress. And he's also very hungry. So he always eats sweet and fatty foods. When all of this comes together, is it any wonder that cholesterol levels rise?

Is excessive sleepiness also a problem?

Yes, that can be a problem too. Some people think that the more sleep they get, the better for their body. But that's not true.

A study in Japan found that women who slept more than 8 hours a day tended to have lower HDL ("good") cholesterol levels. Women who slept less than 5 hours or more than 8 hours had higher triglyceride levels.

So, what can you do to get a good night's sleep?

Here are some simple habits that will help you improve the quality of your sleep and control your cholesterol levels.

• Establish a sleep schedule: Get into the habit of going to bed and waking up at the same time every day. Don't break this routine just because it's on the weekend. Skipping sleep during the week and then catching up on sleep on the weekend can throw off your body clock.
• Make your bedroom a comfortable place: Your bedroom should be cool, dark, and quiet. If necessary, use a fan and light-blocking curtains.
• Relax before bed: Do something before bed, such as reading a book or taking a lukewarm bath.
• Keep your smartphone away from your bed: Stop looking at your phone, tablet, or TV at least an hour before bed. The blue light they emit prevents the production of hormones that help you sleep.
• Be mindful of food and drink: Avoid eating a large meal close to bedtime. Also, avoid alcohol, caffeine (tea, coffee), and nicotine (cigarettes) in the evening, as they can disrupt sleep.
• Gentle exercise: Doing some gentle stretches before going to bed can help reduce stress.
• Calm your mind and body: If you're worried about the things you have to do the next day, write them down in a notebook and set them aside. Say to yourself, "I'll take care of this tomorrow." Then go to bed.

If you continue to have trouble sleeping despite doing these things, don't ignore it. Things like sleeping pills can be a short-term solution, but in the long run, the best thing to do is make lifestyle changes. See your family doctor and talk about this. There may be another underlying health condition. Your doctor will examine you and, if necessary, prescribe appropriate medication.