High cholesterol occurs when excess fatty substances accumulate in the bloodstream, potentially clogging blood vessels and increasing the risk of heart disease and stroke. While genetics can play a role, lifestyle factors such as diet, weight, and physical activity are significant contributors.
Beyond diet and exercise, sleep is a vital but often overlooked factor in cholesterol management. Cardiologist Dr. Nivee Amin explains that the body’s cholesterol metabolism is closely linked to sleep patterns: “That’s why many cholesterol medications are prescribed to be taken at bedtime.”
Insufficient sleep disrupts how the body processes fats and sugars, which can negatively impact cholesterol levels. Adequate sleep supports healthier lifestyle habits—such as choosing nutritious foods and exercising regularly—while directly helping to lower cholesterol.
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Conversely, excessive sleep can also be harmful. Research from Japan found that both sleeping less than five hours and more than eight hours per night is associated with higher levels of harmful cholesterol. Another study showed that sleep deprivation increases triglycerides and lowers levels of beneficial HDL cholesterol. Those getting around eight hours of sleep had the most favorable cholesterol profiles.
Health experts recommend seven to nine hours of sleep per night for adults, with teens and children requiring slightly more. Maintaining a consistent sleep schedule supports heart health by promoting optimal cholesterol metabolism.
Stress management is another critical factor. Dr. Leslie Cho, a preventive cardiologist, highlights that stress triggers hormones raising blood pressure and heart rate, increasing the risk of heart attack and stroke. Stress can also lead to poor dietary choices, reduced sleep, and higher alcohol consumption—all of which negatively affect cholesterol.
To reduce cholesterol, lifestyle adjustments remain key. This includes quitting smoking, managing weight, cutting back on fatty foods, increasing physical activity, and moderating alcohol intake. The British Heart Foundation emphasizes that keeping a healthy weight and prioritizing quality sleep are integral to preventing cardiovascular disease and related conditions.
In summary, aiming for seven to nine hours of quality sleep each night is a simple yet powerful way to support healthy cholesterol levels and reduce heart disease risk.