CHOLESTEROL DIET SECRETS

Getting Enough Sleep is important for Lowering Cholesterol

 As we have seen earlier, the human growth hormone (HGH) is released into our body during sleep and HGH functions to lower the LDL (bad) cholesterol in our body. Therefore, it is important for someone who is to lower his or her cholesterol to get enough sleep. In a 2005 poll conducted by the National Sleep Foundation, the data collected was compared with those of the previous poll which was carried out in 1998. The comparison revealed some pretty discouraging trends. There are more Americans in 2005 getting less than 6 hours of sleep compared to 1998, while the number of Americans still getting the healthy 8 hours of sleep has fallen in 2005. This highlights a trend seen in developed countries, in which the average number of sleep hours is inversely related to the living standards of the country. In summary, people are working longer hours to maintain their living standards, at the expense of their health that is.

After a long day of work, our body needs to rest and undergo its much needed repair. The body repair itself during sleep. If you do not get 8 hours of sleep, it means that some parts of your body have not been completely rejuvenated. If this happens day after day, month after month and year after year, the body would develop health problems.

Below are some tips for promoting quality sleep:

  • Early to bed, early to rise.
  • Maintain a regular bed and wake time schedule including weekends.
  • Sleep on a comfortable mattress and pillows.
  • Establish a regular relaxing bedtime routine (e.g. taking a bath or relaxing in a hot tub or listening to soothing music).
  • Create a sleep-conducive environment that is dark, quiet and preferably cool and comfortable.
  • Use the bedroom only for sleep and sex. Keep computers, televisions out of the bedroom.
  • Exercise regularly, but complete your workout at least 3 hours before bedtime.
  • Finish eating at least 2-3 hours before your regular bedtime.
  • Avoid caffeine (coffee, tea, soft drinks, chocolate) and nicotine (cigarettes) close to bedtime.
  • Avoid alcohol as it can lead to disrupted sleep.
  • If you are hungry, you can't sleep well. Eat an apple half hour before bed time. It promotes deep sleep.

If you are having sleep problems or regular daytime sleepiness, it is helpful to track your sleep disorder, record down the symptoms that are causing you difficulty with sleeping, and then discuss it with your physician. Use the Symptom Score Sheet that the Cholesterol Diet Secrets team has created. It is free, click here to download (PDF)


Cholesterol Diet Secrets staff

Nancy

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