The effects of poor sleep on bone health
How can poor sleep affect our bones? It may sound far-fetched, but it’s true. The effects of poor sleep stretch beyond just leaving you tired – your bones can start to bear the consequences.
First, let’s understand how sleep contributes to our overall wellbeing.
More than just tired
Many of us underestimate just how vital sleep is to the quality of our daily lives. Think about it. When you’re well rested, you probably find yourself firing on all cylinders: better concentration and focus at work, improved appetite control, right?
So, when you’re chronically tired, it makes sense that your cognitive function and overall wellbeing takes a dip.
Feeling tired occasionally is normal if there’s an obvious cause, like a late night or busy week, and it usually improves after a good rest.
However, when you’re consistently fatigued and it starts to impact your daily life, it’s time to take note and get help.
When poor sleep affects your bones
All sorts of wonderful things happen during quality rest. This is your body and brain’s time to rejuvenate and rebuild.
Firstly, when you’re in deep sleep, your body releases growth hormones. This process is essential in helping to repair and build muscles. So, if you’re consistently not sleeping well, your body isn’t getting in this crucial repair time.
Then, there’s the risk of increased inflammation. Lack of quality sleep spikes the inflammation levels in the body. Those with autoimmune conditions may notice that existing joint pain (like arthritis) feels worse, and muscles start to feel stiff and achy.
Have you felt more sensitive to pain recently? Sleep deprivation can make your nervous system less tolerant to pain. So, even minor aches in your back, knees, or shoulders may feel more intense after a night of poor rest.
What about your strength and coordination? Muscles don’t just weaken temporarily when you’re tired. Over time, chronic poor sleep can reduce muscle mass and strength, leaving joints with less support. This, in turn, adds strain to your hips, knees, and lower back. These effects further impact healing of injuries. If you twist an ankle, pull a muscle, or deal with tendon issues, sleep loss can delay healing and keep inflammation high.
A note on bone health
Bone loss often happens silently. So, take note of some of the common symptoms and get advice from a doctor as soon as possible. As you get older, it’s important to keep up a good protein intake to prevent further weakening of your bone structure.
Additionally, your lifestyle plays a big role. If you’re not doing regular weight-bearing exercises like walking or strength training, your bones aren’t getting the stimulation they need to stay strong. Being inactive can lead to weaker bones.
Watch out for these symptoms:
- Back or joint pain
- Decreased height (you feel like you’re shrinking)
- Stooped posture
- Fragile nails or teeth
- Breaking a bone too easily, for example after a minor fall
Good to know
Think of a good sleep routine as “maintenance time” for your muscles and joints. Without it, the body doesn’t recover properly, pain signals amplify, and wear-and-tear feels heavier. Sleep well for better bone health in the long term.
Disclaimer
This article is for informational purposes only. Always check with your doctor or medical practitioner about any health concerns, before embarking on any fitness or nutrition programme, or using any medication.