Osteoporosis and Sleep 

Sleep is necessary for survival. The purpose of sleep is to allow the body to recharge in order to perform essential functions such as tissue repair, bone and muscle growth, strengthening the immune system, toxin removal, reinforcement of memory and learning. The Center for Disease Control recommends between 7 and 9 hours of sleep per night, with 7.5 hours being optimal. 

However, 1 in 3 adults in the United States report not getting enough sleep. Individuals with osteoporosis report poorer sleep quality and less hours of sleep. 

Lack of adequate sleep involves getting less than six and half hours of sleep per night. Long-term sleep deprivation may lead to a host of health problems including obesity, diabetes, hypertension, high blood pressure, stroke, kidney problems, cardiovascular disease and mental health problems. Other studies have found that both men and women who sleep less than seven hours per night have higher rates of low BMD, osteoporosis, bone remodeling, and falling and fracturing.  

Sleep deprivation itself can lead to changes in the immune system and other conditions that impact bone metabolism. One of these changes can include an increase in cortisol, the long-term stress hormone. This hormone is related to both lower BMD and higher rates of insomnia.   

However, getting too much sleep is also detrimental to health.  

Regardless of age, sleeping more than nine hours per night is associated with higher rates of osteoporosis and fractures. It  appears that sleeping the recommended amount is optimal for preventing osteoporosis. Research has also shown that a normal sleep pattern is also for optimal bone health. Individuals who work night shifts or have rotating shifts have higher rates of low BMD, osteoporosis, bone remodeling, and falling and fracturing. 

Overall, it is best to get 7 to 9 hours of sleep per night, on a consistent schedule, with a nighttime sleep pattern, to prevent osteoporosis.  Thus, it is critical to take steps to ensure a healthy sleep pattern.  Some tips to improve sleep are included below. 

For more information, please view our “Improve Your Sleep” workshop. This workshop is available as a recording and demonstrates multiple methods for ensuring restful sleep. Please email support@osteofitness.com to purchase this workshop.  

Ten Recognized Tips to Improve Sleep  

1. Sleep in a cool and dark room.  Eliminate electronics so that the room is completely dark. 
2. Have the last meal at least two hours before sleep. Avoid eating before bed. Limit caffeine and alcohol intake.  
3. Put all screens away two hours before bedtime.  
4. Train yourself into a relaxation routine that includes meditation, breathing, imagery or white noise.  
5. Write out a list of tasks for the next day so they are out of mind.  
6. Exercise 30-minutes five times per week.  
7. Find your circadian rhythm so you can wake up naturally without an alarm clock.  
8. Have a consistent routine before bed.  
9. Avoid naps late in the day.  
10. Engage in activities that you find  relaxing before bed, such as journaling, reading, or yoga.

Link to Article  

If you would like to read more about sleep and osteoporosis, please read this article submitted by member Judith Rosenbaum. This article includes some of the science behind sleep and its impact on bone function.