Sleep and bone health: what you need to know

Getting enough rest is essential for your spinal health

We all know that good sleep is an important part of good health. From reducing your risk of illness to supporting your mental wellbeing, prioritising a good night’s sleep every night can improve your overall health in a variety of ways.

And this includes your spinal health. Healthy bones are essential for mobility, flexibility, comfort and so much more. Getting enough rest every night will give your bones the support they need to do their job.

With that in mind, we’re taking a closer look at the relationship between sleep and bone health, including the impact of sleep deprivation on your musculoskeletal health.

The impact of sleep on your bones

While we tend to think of sleep as a time for rest, there’s actually a lot going on within your brain and body through the night. The brain cements memories and processes information, while your body undergoes growth and recovery.

One such process that happens when we sleep is bone remodelling. This involves old tissue being removed and replaced with new tissue. This helps to ensure bones stay strong and mobile, helping to repair weak and damaged areas by depositing more calcium salts in those sites.

A lack of sleep can put your bones at risk

Because our bones heal and strengthen when we sleep, it makes sense that a lack of sleep can put the health of your bones at risk. Numerous studies have been done to explore the relationship between sleeplessness and our musculoskeletal health, highlighting the importance of regular rest for protecting our bones.

The largest study of sleep and bone health to date, published in the Journal of Bone and Mineral Research, focused on more than 11,000 participants and concluded that getting five or fewer hours of sleep per night is associated with lower bone mineral density (BMD) and a higher chance of osteoporosis. This was particularly prevalent for postmenopausal women.

Another study – published by Summit Orthopaedics in 2015 – found a connection between sleep deprivation and bone remodelling. The results showed that chronic sleep issues could be a factor in gradual decreased bone density and the development of osteoporosis as we age.

Taking steps to get the 7-9 hours of sleep recommended by the National Sleep Foundation can help you support your bone health, mobility and flexibility in the long run.

Your sleep position can impact spinal health

The relationship between sleep and bone health isn’t all about simply getting the hours in. The position you sleep in can also impact your spine, with certain positions promoting better spinal support and comfort.

It is generally considered that sleeping on our back is the best position for your spinal health, as it evenly distributes your weight across your body and avoids unnatural curves in the spine. Having one pillow beneath the head and one beneath the knees can further benefit your spine.

Sleeping on your side with a cushion between your legs is also a supportive sleep position, while sleeping on your stomach is not advised. This can put pressure on your joints and force your head to the side, compressing your neck.

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