Sleep and Bone Health: Why Rest Matters
Sleep and Bone Health: Why Rest Matters More Than You Think
When we talk about strong bones, most people focus on diet, exercise, and supplements.
But there’s one vital ingredient for bone health you might be overlooking: sleep.
During the night, your body isn’t just resting—it’s actively repairing and rebuilding your bones and joints. Poor sleep robs your skeleton of this crucial recovery time.
Here’s why sleep is your secret weapon for stronger bones—and what you can do to improve it.
💤 What Happens to Bones While You Sleep?
Bones are living tissue. They’re constantly breaking down and rebuilding themselves in a process called remodelling.
This rebuilding process:
- Peaks at night during deep sleep
- Relies on hormones like growth hormone and melatonin
- Helps repair micro-damage from daily activity
- Strengthens your bones over time
Without enough sleep, the balance shifts toward more breakdown than rebuilding, weakening your skeleton over time.
😴 The Research is Clear: Poor Sleep = Weaker Bones
Studies show that people who consistently get less than 6 hours of sleep per night have:
- Lower bone mineral density. Poor sleep can raise cortisol levels during waking hours with subsequent loss of bone calcium and minerals.
- Higher risk of osteoporosis
- Slower healing after fractures
- Increased risk of falls (due to fatigue & poor balance)
Chronic insomnia, sleep apnea, and restless sleep can all interfere with the bone-building process.
🛌 How Sleep Affects Other Factors in Bone Health
✅ Poor sleep increases stress hormones like cortisol, which break down bone.
✅ Tired people tend to move less and exercise less, further weakening bones.
✅ Sleep deprivation reduces muscle strength and balance, making falls and fractures more likely.
🌙 3 Tips to Sleep for Stronger Bones and Better Bone Health
1. Prioritise 7–9 Hours of Sleep Every Night
Your bones need adequate time in deep, restorative sleep to rebuild effectively.
2. Support Your Spine While You Sleep
A sagging mattress or poor pillow can strain your spine and joints overnight.
Look for a supportive mattress and a pillow that keeps your neck aligned.
3. Create a Bone-Friendly Bedtime Routine
- Dim the lights an hour before bed
- Avoid screens & caffeine late in the day
- Stretch gently before bed to ease tension
🧠 How Chiropractic Can Help Bone Health
If pain, stiffness, or discomfort keeps you awake, chiropractic care can help:
- Improve spinal alignment so you sleep more comfortably
- Reduce tension & pain that interferes with rest
- Offer guidance on sleep posture & bedding choices
✅ 3 Things You Can Do Today for your Bone Health
- Check your sleep routine and aim for at least 7–8 hours.
- Evaluate your mattress & pillow for good spinal support.
- Book a chiropractic check-up if pain is disrupting your sleep.
Better sleep means better bones. If discomfort or poor alignment is keeping you awake, let us help. Book your chiropractic check-up today and sleep your way to stronger bones.
Bone Health 101: How Strong Are Your Bones, Really?
