Good Sleep Is Crucial To Your Bone Health
In various studies it was found that lack of sleep resulted in cessation of bone formation (new bone stopped forming entirely), but no decrease in bone resorption.
Lack of sleep also affected bone marrow, leading to diminished bone flexibility. Bone flexibility is vital to preventing fractures.
Life moves at a fast pace, and many of us are dealing with stresses that can make it difficult to get a good night’s sleep. Chronic sleep issues could be a factor in gradual decreased bone density and the development of osteoporosis as we age.
We know that a good night’s sleep is important for general good health and productivity during our waking hours. Now we have one more reason to cultivate good sleep habits: that sound night’s sleep may be keeping our bones healthy and strong.
Bet you feel healthier after a good night’s sleep — well, so do your bones. Here’s what the scientists have found in their latest research about the connection between sleep and your bones:
Reduced sleep duration was associated with lower bone density in middle aged and older women in one Chinese study.
Obstructive sleep apnea, with its loss of sleep and oxygen deprivation, weakens bone.
Insomnia was associated with a 52% increased risk of osteoporosis .
In animal models lack of sleep was found to halt new bone formation, cause cell damage, and produce abnormal bone marrow, all likely to be associated with poor bone repair.
These studies highlight that sleep is essential to give us a time and environment for crucial bone repair and regeneration. Inadequate sleep is a pro-inflammatory stressor that results in “repair deficit” — a deficit that goes bone deep.
How much sleep is enough?
While the amount of sleep needed varies by individual, the scientific evidence suggests 7 hours of sleep per night is needed to help reduce physiological and neurobehavioral deficits.
Personally I feel best with 8 hours of sleep in the dark winter months, but do just fine with a bit less in the sunny summer.
Natural Methods for Getting More Sleep
Here are some natural suggestions for getting more and better quality sleep:
1. Increase your melatonin levels.
I do not recommend taking melatonin supplements because melatonin is a hormone, and taking supplements can throw off your body’s hormonal balance. But you can increase your melatonin levels by eating melatonin-rich foods (like alfalfa sprouts and sunflower seeds), and by following some of these other suggestions.
2. Limit the use of electronics with screens, such as televisions and computer screens, after dark.
These screens emit “blue light,” which is strongly implicated in sleep disruption if you are exposed after dark. This is because blue light signals “daylight” to your circadian rhythm, and this triggers lower melatonin levels – a good thing during the day, but unwelcome after dark.
3. Use nighttime lighting
Use low-wattage bulbs that have a candle-like glow (or you can use actual candles!).
4. Go to sleep earlier if possible
Not just so you’ll get the required 7 hours of sleep, but also so your body gets used to the “darkness means sleep” signal.
5. Get lots of light exposure during the day.
This is just as important to your sleep cycle as dim light and darkness are.
6. Follow a “sleep” diet.
If you’re following the Sleep diet programme, your bones have plenty of bone-building nutrients that nourish them while you sleep. So you have one more sleep-friendly bonus: peace of mind.
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