Sleep Before 23:00 Every Night

Sleep is a direct regulator of your lipid profile — and most people don't know it.

The science:

• Short sleep (<6 hours) is independently associated with higher LDL and lower HDL (European Heart Journal, 2019)
• Poor sleep elevates cortisol, which signals the liver to produce more cholesterol
• Sleep deprivation increases ghrelin (hunger hormone), driving cravings for high-fat, high-sugar foods the next day

Going to bed before 23:00 aligns your sleep with your circadian rhythm, maximising deep sleep phases when cholesterol metabolism and cellular repair are most active.

Anchor habit: Set a "bedtime alarm" for 22:30 — a 5-minute warning to wrap up whatever you're doing and begin winding down.

💡 Consistency matters more than duration. The same bedtime every night trains your body's clock far more effectively than sleeping in on weekends.