Sleep and Hyperlipidemia: 5 Things to Avoid for Better Blood Lipid Control
Hyperlipidemia, or high levels of blood lipids, is a problem that the majority of contemporary people are going to suffer from. The situation does not only associate intimately with various lifestyle habits, but also with the quality of sleep. In fact, studies indicate that poor sleep has a major influence on plasma lipids, which leads to an alarming kind of “unknown” relationship between sleep and blood lipids.
Medical professionals point out that hyperlipidemia is at the root of not only cardiovascular maladies but metabolic inefficiency symptoms as well. When you have a high level of lipids in your blood, it becomes necessary for you to look after your sleep in order not to make your case double worse. So here are five important sleep-related “don’ts” you shouldn’t forget.
1.Don’t Stay Up Late
Late nights for a long time lead to over-activation of the sympathetic nervous system. As a result, lipid metabolism is disturbed, thus the levels of triglycerides and LDL cholesterol are elevated. Also, insufficient sleep significantly worsens insulin sensitivity, thus encouraging fat deposition and accelerating blood lipid concentration increase. Moreover, bad sleep habits interfere with the body’s rejuvenation processes that is why blood lipid fluctuations become harder to stabilize. To save health, hyperlipidemic people are supposed to give themselves a 7-8 hour window of quality sleep every night and make sure to be asleep at least by 10 or 11 pm. This not only prevents over-fatigue but also contributes to metabolic equilibrium.
2.Don’t Eat Late-Night Snacks
The intake of foods rich in fat, sugar, or calories during the late hours heavily burdens the liver, which in turn affects its capability to properly process the lipids in the blood. This results in the elevation of triglyceride levels. Eating late at night may also cause digestive problems while the increased blood demand may cause thrombosis. For individuals who are on a blood lipid management plan, it is absolutely necessary to consume a light and balanced dinner and strictly abstain from eating at night, especially those oily and fatty foods.
3.Don’t Drink Excessively
One of the main reasons for disordered lipid metabolism is the consumption of alcohol, which in turn may lead to an increase in triglycerides. Long-term heavy drinking can cause the development of alcoholic fatty liver disease. There are numerous people who think that consumption of a small quantity of alcohol before sleep facilitates it, however, it worsens the quality of deep sleep and causes frequent awakenings. Alcohol is responsible for the nervous system’s constant over-stimulation, which leads to chronic stress, and hence, lipid imbalance gets worse. Therefore, a hyperlipidemic patient should refrain from drinking too much, especially before bedtime, as this will not only ensure liver health but also blood lipid control.
4.Don’t Sleep With Your Head Covered
Some people think that sleeping with the head covered is necessary for a better rest, but this habit limits the air coming to the head and increases the amount of carbon dioxide in the air being breathed.
Consequently, the oxygen supply to the blood is reduced. Continuous hypoxia may lead to accelerated vascular sclerosis and an increased risk of cardiovascular and cerebrovascular diseases associated with hyperlipidemia. Besides that, bad air circulation also works against metabolic activities and blood flow, which in turn contributes to the development of lipids in the body.
In order to sleep healthily, it is advisable to have enough fresh air in your room, not to cover your head while sleeping, as well as sleep on your side or back to allow for normal breathing.
5.Don’t Frequently Wake Up at Night
Frequent night awakenings are usually accompanied by anxiety and may also indicate sleep apnea, cardiovascular problems, or other medical conditions. Moreover, bad sleep may cause vascular disorders as well as blood pressure fluctuations in patients with hyperlipidemia, thus, making lipid levels worse. Taking good care of sleep hygiene is very important—no use of gadgets before going to sleep, less caffeine consumption, and a regular sleep routine will surely bring about overall sleep quality improvement.
Conclusion: Prioritize Healthy Sleep for Better Blood Lipid Management
The quality of sleep is a very potent factor that influences hyperlipidemia and its associated cardiovascular risk. Following good sleep habits and avoiding those activities that interfere with rest can not only help blood lipids to stabilize but also be beneficial for the heart. If you have sleep problems or are frequently disturbed, it would be wise to see a medical professional for advice. The sooner you make changes to your lifestyle and get checked by a doctor the better it is to prevent long-lasting lipid problems and to safeguard your health in the long run. Making sleep better is not a one-step process and requires you to look not only into your sleep habits but also your overall lifestyle for the best results.
“Dr. Harnarayan Singh is a Neurosurgeon and Minimally Invasive spine surgeon. His areas of speciality are brain tumours(Glioblastomas, Gliomas, Astrocytomas etc), Spine tumours like Neurofibromas or Meningiomas, head injury, spine injury, Minimally invasive spine surgery for lumbar canal stenosis(MIS Lumbar decompression), Lumbar microdiscectomy, Cervical disc surgery, spondylolisthesis, and degenerative spinal disorders. He has special interest in keyhole or endoscopic brain and spine surgeries. He is available from Monday to Saturday, during working hours at Narayana Super Speciality hospital, Gurugram.”
