Does Lack of Sleep Affect Cholesterol? Cardiologist Explains

Several factors, including genetics, obesity and diabetes, are well known to increase bad cholesterol levels. However, one crucial factor often overlooked is lack of sleep. Getting enough sleep offers a number of physical and mental health benefits. But with the world romanticising more and more hustle culture, long working hours, stress, and unhealthy lifestyle, sleep deprivation has become the new normal.

What is more concerning is that prolonged lack of sleep not only impacts cholesterol levels but also shapes the overall heart health, eventually leading to cardiovascular disease. Dr Chirag D, Consultant - Interventional Cardiology, Aster Whitefield Hospital, Bengaluru explains how poor sleep affects cholesterol and ways to minimise the risk.

Can Lack Of Sleep Affect Cholesterol

Adequate sleep is essential for overall well-being, as it allows the body cells, tissues and other organs to rest and recover. Dr Chirag D says, “Prolonged poor sleep may indirectly lead to high cholesterol as it causes elevated blood pressure, increased inflammation, and insulin resistance.”

He further adds, “Among the hormones released due to increased inflammation and stress are cortisol and adrenaline. These hormones elevate the levels of triglycerides and LDL cholesterol.”

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Cholesterol is transported in the blood combined with proteins, referred to lipoproteins. There are two main types of these lipoproteins: HDL (High-Density Lipoprotein) and LDL (Low-Density Lipoprotein) which is also known as bad cholesterol. Prolonged high cholesterol can result in coronary artery disease, heart attacks, and strokes. Dr Chirag D explains, “Lack of sleep also affects the body's metabolism as well as initiation of the inflammatory process, causing rise in LDL and fall in HDL. “

According to a 2020 study published in Frontiers in Genetics, sleep deprivation is closely associated with an increased risk of metabolic diseases and the accumulation of bad cholesterol in the liver. It not only raises bad cholesterol levels but also contributes to hypertension, coronary heart disease, and diabetes, all of which can severely impact overall health.

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The National Heart, Lung, and Blood Institute suggests that adults should get at least seven to nine hours of sleep. People who sleep less than six hours are more likely to have elevated levels of bad cholesterol, or LDL.

Generally this risk was more common among people aged 40 and above. However, unhealthy eating habits and lack of physical activity are now leading to an alarming rise in cholesterol problems among young people as well.

How To Improve Sleep Quality

Here are a few tips suggested by Dr Chirag D to improve sleep quality:

• Make a consistent bedtime routine.
• Aim for at least 7 to 8 hours of sleep.
• Prioritise sleep during the night rather than day time.
• Sleeping less throughout the week and catching up on weekends does not compensate.
• Keep the bedroom temperature normal, neither too cold nor too warm.
• Keep the light dim during sleep.
• Read a book to relax before bed.
• Don't leave your smartphone near your bed.
• Do not sleep immediately after a heavy meal.
• Take a walk for at least 30 minutes at night if possible.
• Limit your alcohol intake, caffeine, or nicotine products, as these can disrupt sleep.
• Practice relaxation techniques such as meditation, yoga, or gentle stretching.

Also Read: Is Black Coffee Good For Cholesterol? Find Out Here

Bottomline

A good quality sleep is pivotal for overall health, as it allows your heart and brain to rest and recharge. Sleep deprivation or poor sleep quality not only increases bad cholesterol levels but also risks your cardiovascular health, making it a crucial health factor to look for. Taking steps to improve sleep quality, adapting a healthy lifestyle, and making better dietary choices can be a game changer for your heart health.