7 Tips for Better Sleep When You Have Osteoporosis
Getting a good night’s sleep offers a number of health benefits, from a healthy heart to hormone regulation. Your bones, though, are also affected by sleep quality. And poor sleep can increase the risk of osteoporosis.
What’s more, osteoporosis — which primarily affects older people, particularly women in menopause — has been linked to disturbances in sleep and circadian rhythm, your body’s natural internal clock.
So if poor sleep can have an impact on your bones, and bone conditions such as osteoporosis can hurt your sleeping patterns, how do you make sure you’re getting enough shut-eye? With a few lifestyle changes, you don’t have to give up on getting a good night’s sleep, even if you’re living with osteoporosis.
People living with osteoporosis have reduced bone mineral density (BMD), which weakens bones and can increase your risk of fractures or breaks. And just like poor sleep hygiene can affect hormones, mental health, and more, it can also affect BMD and bone health.
That said, if you have osteoporosis, it’s especially important to understand the role of sleeping habits on your bones:
Sleep Duration Can Impact Bone Density
Research has found that women who get around five hours of sleep or less each night have lower BMD than those who sleep seven or eight hours a night. And another study found that people who sleep more than nine hours each night may have a lower BMD than those who get seven to eight hours of sleep. The exact reason is unclear but could include less physical activity among poor sleepers, elevated cortisol, or other hormone disruptions, says Marcella Walker, MD, an assistant professor of clinical medicine in endocrinology at Columbia University College of Physicians and Surgeons in New York City.
Sleep Disorders May Affect Bone Health
Sleep disorders, particularly obstructive sleep apnea (OSA), can have a negative impact on bone health. OSA causes you to stop breathing for periods when you sleep. This can lead to low oxygen levels that disrupt bone metabolism, resulting in bone loss. And researchers have found that OSA is associated with a significantly increased risk of developing osteoporosis.
Sleep Patterns Change as You Age
Older adults still need the same amount of sleep as younger adults — typically seven to nine hours a night — but many older people don’t sleep well. Some reasons for this include hormone changes, medication side effects, and other conditions, such as restless leg syndrome and REM sleep behavior disorder, both of which primarily affect older people. You may also go to bed earlier and wake up earlier as you get older. Reduced bladder capacity can also occur with age, so many older adults wake up at night to use the bathroom, which disrupts sleep. “It’s also possible that people who sleep poorly have other medical conditions that contribute both to sleep disturbances and bone loss,” Dr. Walker notes.
Osteoporosis Itself May Impair Sleep
People who develop fractures or chronic pain from osteoporosis may find it difficult to get comfortable in bed. This can affect how well and how long you sleep, says Walker. “Notably, fewer studies have focused on sleep quality, which may be just as important as sleep duration.”
Because sleep hygiene plays such a key role in bone health, it’s important to know how to get the most out of your shut-eye. Take these tips into account when you’re getting ready to hit the hay:
Exercise regularly. If you’re able, incorporate a mix of activities into your workout routine to help keep your bones strong. “Physical activity — especially weight-bearing exercises like walking, strength training, or aerobics — improves both sleep and bone health,” says Walker. Check with your doctor to see which type of movement would be best for you.
Get frequent sunlight. Exposure to natural light during the day helps regulate the sleep-wake cycle, making it easier to stick to a regular sleep schedule. In addition, sunlight enables the body to produce vitamin D, which is crucial for absorbing calcium, an essential nutrient that helps strengthen bones.
Make your bedroom fall safe. Do what you can in your home to reduce the risk of falling. “Remove loose rugs or obstacles between the bed and bathroom,” Walker advises. “Consider using a night-light to prevent trips, falls, and fractures.”
Check your mattress and pillows. A more firm mattress is generally recommended for people who have osteoporosis, as it provides a balance between pressure relief and support.
Consider your sleeping position. It’s better not to sleep on your stomach, as this can strain your neck. “Sleeping on your back or side, using pillows for support, can reduce pressure on the spine and neck,” says Walker. You can also put a pillow under your knees when you’re lying on your back to maintain the natural curve of your spine.
Be mindful of your nighttime habits. Limit your screen time before bed. It’s best to put your phone and other devices down about an hour or two before going to sleep. “Limit caffeine and alcohol, which can disrupt sleep and negatively affect bone health,” Walker adds.
Talk to your doctor. If you’re still struggling to get enough shut-eye, your doctor can suggest other tips that can help you get better sleep with osteoporosis and, if needed, refer you to a sleep specialist or sleep therapist. “Conditions like sleep apnea are common and treatable and may be linked to bone health and other medical issues,” says Walker.
Osteoporosis and sleep issues can be linked, although the underlying reasons are not fully understood and can vary from person to person.
A medium or firm mattress, supportive pillows, and a fall-safe bedroom can help you get more comfortable sleep and reduce the risk of fractures.
A healthy lifestyle, including exercising regularly and limiting caffeine and alcohol, can also help promote better sleep when you have osteoporosis.
If sleep problems persist, talk to your doctor about the next steps.
