A study has provided powerful evidence for the importance of sleep for bone health.
The human body performs many critical functions during sleep. This is demonstrated by the negative health impacts of getting too little sleep. In fact, under-sleeping has been linked to conditions such as heart disease, obesity, and diabetes.
Today we'll look at data connecting short sleep duration and poor bone health, and delve into the growing understanding of the importance of a good night's sleep.
Bone Health Suffers Without Sufficient Sleep
A study in the Journal of Bone and Mineral Research has directly associated short sleep duration with low bone mineral density (BMD).
The study included 11,084 postmenopausal women who participated in the Women's Health Initiative. The researchers compared the participants' self-reported hours of sleep and sleep quality with whole body, total hip, femoral neck, and spine BMD.
Their analysis revealed that women who slept less than five hours a night had significantly lower bone density than women who slept the recommended minimum of seven hours per night. The difference in bone density between the two groups was equivalent to a year's worth of aging.1 Women who slept six hours per night had BMD scores that fell between the shortest sleep duration group and the participants who slept seven hours per night.
The study concluded that for postmenopausal women, getting adequate sleep is an effective means for maintaining bone mineral density, and should be considered as an intervention to improve bone health.1
Synopsis
A study of 11,084 postmenopausal women found that those who slept seven hours each night had significantly higher bone mineral density than women who slept five hours or less, and to a lesser degree, higher BMD than those who slept six hours per night. Getting the right amount of sleep can mitigate bone loss.
Following The Data
This study was performed to follow up on the results of a previous study completed by the same researchers. The prior study concluded that short sleep duration was associated both with recurrent falls and several types of fractures.2
The scientists weren't satisfied with that answer though– they wanted to know why fracture risk increased.
The results of the new study indicate that reduced bone quality is to blame. The researchers point to the cycles of bone remodeling as an explanation. During sleep, the cells that deposit new bone (osteoblasts) and remove old bone (osteoclasts) spring into action, improving bone quality.2
When we don't get enough sleep, osteoblasts and osteoclasts don't get the chance to do their work– leading to lower BMD, bone quality, and increased fracture risk.
Synopsis
A previous study by the same authors linked short sleep duration to increased risk of falls and fracture. The new study found that bone loss is caused by insufficient sleep, likely because bone remodeling takes place during sleep.
Sleep For Your Bones And Your Brain
It's not just your bones that remodel during sleep. Recent studies have shown that brain neurons undergo a process of removing synapses while you slumber– effectively editing your memories to make the important ones easier to find.
Studies on the brains of mice have found that during sleep, certain proteins activate during sleep and prune away unneeded synapses. This neural upkeep creates clearer memories of important information.3
When you don't get enough sleep, your brain doesn't have the opportunity to maintain its synaptic network, which explains the foggy confusion that often follows a sleepless night.
Synopsis
Researchers found that the brain eliminates unnecessary synapses at night to improve memory and cognitive function during the day.
A Path To Better Sleep
The studies above resoundingly concluded that sleeping for seven hours each night is essential for maintaining bone health, brain health, and overall wellness. One healthy habit to help you meet that goal is a regular exercise routine.
The Save Institute's new digital platform for guided exercise, SaveTrainer, has workouts specifically designed to improve sleep. SaveTrainer offers motivating instructional videos featuring certified trainers and custom exercise plans to help you take advantage of the specific benefits you're seeking from your workouts.
The right workout can build bone by directly stimulating the bone remodeling process, can also help you to get the sleep you need to support optimal bone health, and much more.
References
1 https://asbmr.onlinelibrary.wiley.com/doi/full/10.1002/jbmr.3879
2 https://asbmr.onlinelibrary.wiley.com/doi/10.1002/jbmr.3619
Hi,
In reference to the comment by IG Marenchic going to the bathroom every 2 hours. I have a similar problem. You have replied by saying “We’ll be happy to help you with this issue. Please check your inbox for an email from Customer Support within the next 24 to 48 hours.” Why is this not shared here in the Comment Section? I would be interested to know. If need be, please send any help you may have to my email address.
Thank you.
Micheline
Dear Micheline,
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How does one get more sleep? I’d love to get more than the 5 hours I seem to get lately.
These articles contain information to help you get a good night’s sleep:
https://saveourbones.com/why-sleep-is-crucial-to-your-bone-health/
https://saveourbones.com/top-10-nutrients-you-need-to-sleep-restfully-and-to-build-strong-bones/
I hope they’ll help you!
Can you sleep too much? My body seems to want to sleep for about 9 hours per night
Tonia, seven to nine hours of sleep is recommended for adults, so if you feel well-rested when you sleep nine hours, it’s fine 🙂
“The results of the new study indicate that reduced bone quality is to blame. The researchers point to the cycles of bone remodeling as an explanation. During sleep, the cells that deposit new bone (osteoblasts) and remove old bone (osteoclasts) spring into action, improving bone quality.2”
I find this confusing because they seem to be conflating bone quality with bone density. My understanding is that bone quality has to do with the health and strength of bones (they flexible rather than brittle) and it is why low bone density is not the sole measure of fracture risk. The measure they are using to correlate sleep habits with bone low is a DEXA which only measures bone density.
It is an interesting study and certainly should motivate aging people to watch their sleep. Thank you.
I have severe sleep issues. No issue falling asleep. Same time each night. Always wide awake at 3 AM. Any CBD suggestions to help with sleep? I take magnesium, D3, K7 and 3 mg melatonin.
Elizabeth, try a GABA and l-theanine supplement to sleep through the night. A study published in 2019 in the Pharmaceutical Biology journal concluded as follows:
“GABA/l-theanine mixture has a positive synergistic effect on sleep quality and duration as compared to the GABA or l-theanine alone. The increase in GABA receptor and GluN1 expression is attributed to the potential neuromodulatory properties of GABA/l-theanine combination, which seems to affect sleep behaviour.”
I would recommend that you talk to the people at Healer.com. They are located in Maine and produce high quality hemp-based CBD as well as medical marijuana products. Their CBD tincture is excellent, but CBD can be too energizing to take at night. However, some people do sleep better if they take the CBD during the day. I would ask for their advice before purchasing a product. From personal experience, I receive the most benefit from medical marijuana products which have THC as well as CBD or CBN. The Healer products are easily my favorite on the market for pain relief and sleep.
What does 7 hour of sleep really mean? I can be in bed for 7-8 hours but not in a deep sleep the hole time waking several times and not able to go back to sleep for hours some times. Thanks for you help. Enjoy your emails.
Linda, in the study the researchers wrote about “sleep duration” but did not specify if it has to be a deep slumber or uninterrupted sleep. Basically they asked the study subjects to report the length of time they slept. Based on that, count the hours you are actually sleeping to see if you’re getting seven hours of sleep.
And the link below takes you to an article about the supplements that are necessary to get a good night’s sleep. I hope it will help you:
https://saveourbones.com/top-10-nutrients-you-need-to-sleep-restfully-and-to-build-strong-bones/
Thanks for the article have read it and will put some in to my retune. Did not answer all by questions but help with other suggestions.
Linda
Thank you for this powerful information! I don’t always get the sleep I need and my osteoporosis is bad. Now I will try to get more sleep as I continue to fortify my diet with foods that contain the recommended amounts of calcium, vitamin K, and magnesium, with the help of a vitamin D supplement, along with adding more strengthening exercises. I am trying hard to stay away from drugs for this problem! It’s amazing just how much time and attention and loving care our bodies need as we age! Thank you again, Save Institute, for all of your help and resources to help us fight osteoporosis.
I’m sure you’ll successfully increase your sleeping time, Trish. You seem to be “hands-on” with your health. I’m glad you’ll use this knowledge to improve it! It’s our pleasure to help all Savers with science-backed information they can use for that purpose.
I would like to copy this article without the OVER
PRINTING on it. Why don’t you allow that??
Eleanor, to print this article you simply need to scroll down this page, and just beneath the References click the icon that says “print.” You’ll see that a page will open and it gives you the option to print the article formatted as a simple document and also in pdf format. Let us know if you need further assistance with this. We’re happy to help!
Thank you for this information.
I would like your comment concerning my situation : I have to go to the Bathroom every 2 hours. Falling asleep again will take time.
Thank you for you response
Did you try cutting back on fluids after late afternoon?
Kerry
We’ll be happy to help you with this issue. Please check your inbox for an email from Customer Support within the next 24 to 48 hours.
I can relate to getting up in the night to go to the bathroom and after much research found a product called ProFlow UTI which has been great. Also take Deep Sleep for a restful nights sleep which is Passion Flower with no other fillers in these either. Getting a great Organic form of Calcium has always been a problem for me and essential for good bones. Leaves from the Moringa tree in capsule form contain huge amounts of calcium plus antioxidants vitamins minerals and amino acids. I visit an Osteopath and he could not believe the change in me since taking this product. Ubee Nutrition hand make their capsules and absolutely pure organic ingredients are used which is the way I want to go.