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.

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.

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

Sleep Disorders May Affect Bone Health

Sleep Patterns Change as You Age

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:

1. 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.
2. 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.
3. 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.”
4. 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.
5. 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.
6. 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.
7. 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.