Chapter 1: Understanding the Sleep-Bone Connection

The connection between our sleeping habits and bone health may be more significant than many realize. Recent studies suggest a compelling link that could change how we view our nightly routines.

Photo by Bence Halmosi on Unsplash

As someone who often discusses the importance of mindset, I believe that without mental engagement, real change is nearly impossible. Many can relate to this sentiment—our mindset shapes our lives and influences how we care for our bodies.

In light of this, I want to share some groundbreaking research that I recently encountered, which was presented by my mentor, Dr. Mark Hyman. He shared an insightful article with his audience, and I aim to summarize this research for my community.

I emphasize that knowledge combined with action is potent. When you become informed, you can take proactive steps to enhance your well-being and potentially lower the risks associated with aging. The first step is to keep an open mind.

This information could prove particularly beneficial for those in their mid-life years, and I intend to apply what I’ve learned to my own life. Moreover, young women in your life could greatly benefit from this message, as sharing it may provide them with invaluable insights for their future.

A recent study by Dr. Christine Swanson, a researcher at the University of Colorado's Department of Medicine, delves into the relationship between sleep and osteoporosis. Many women, particularly in mid-life, often find themselves undergoing Dexa bone scans, which may reveal early signs of osteopenia or even osteoporosis.

What’s the distinction? According to one source, “Osteopenia, sometimes referred to as low bone mass, indicates a condition where bone mineral density is lower than normal but not as low as in osteoporosis.”

Dr. Swanson notes, “Osteoporosis can arise due to various factors such as hormonal changes, aging, and lifestyle choices. However, some patients show no apparent reason for their osteoporosis.”

This highlights the need to explore new risk factors, particularly the changes that occur throughout our lives—such as sleep. As we age, not only does our bone density fluctuate, but so do our sleep patterns. For many, sleep has consistently been a struggle.

This isn’t meant to keep you awake at night; rather, it’s crucial to understand the latest findings and the connection made by Dr. Swanson, who serves as an associate professor in the Division of Endocrinology, Metabolism, and Diabetes.

According to Dr. Swanson, we reach our peak bone mineral density in our early to mid-20s, with men generally achieving higher density than women. This peak is a critical factor in determining the risk of fractures later in life.

After reaching this peak, bone density remains relatively stable for a couple of decades. However, women often experience accelerated bone loss post-menopause, while men also see a gradual decline as they age.

During this life stage, many of us notice changes in our sleep patterns. We tend to sleep less than we did before, often due to self-imposed demands or distractions, such as scrolling through social media or catching up on chores. For others, life changes can lead to sleepless nights filled with worry and anxiety, while hot flashes and other physical symptoms can also disrupt sleep.

We frequently find it challenging to fall asleep, and when we do, the quality of our rest is often compromised. Additionally, as Dr. Swanson points out, our “circadian phase preference” evolves over time.

So, how does this impact our bone health?

“Genes that regulate our internal clock are present in all bone cells. When these cells break down and form bone, they release specific substances into the bloodstream that indicate the level of bone turnover at any given time,” Dr. Swanson explains.

These markers of bone formation and resorption follow a daily rhythm, which appears vital for healthy bone metabolism. Disruptions in sleep and circadian rhythms could negatively impact bone health.

Dr. Swanson and her colleagues conducted research to investigate how bone turnover markers react to circadian disruption and sleep deprivation. Participants were placed in a controlled environment and subjected to a 28-hour schedule, unaware of the actual time, simulating the stress of rotating night shifts and resulting in decreased sleep.

The study measured bone turnover markers at the beginning and end of the experiment, revealing “significant detrimental changes in bone turnover in both genders linked to circadian disruption and sleep.”

Notably, younger participants exhibited a more pronounced decline in bone formation markers compared to older individuals, and young women showed increased markers of bone resorption.

What does this imply? If bone formation decreases while resorption remains constant, the risk of fractures, bone loss, and osteoporosis may increase over time. Dr. Swanson emphasized that “younger women may be particularly vulnerable to the negative effects of poor sleep on bone health.”

The article concludes with the acknowledgment that research in this area is ongoing.

Takeaways:

For me, prioritizing sleep is essential. As I've discussed previously, sleep is crucial for the body to heal and the brain to recover. Now, considering its role in maintaining bone health, I am more committed than ever to ensuring I get enough rest.

For the young women in my life, I aim to advocate for the importance of sleep and how it contributes to healthy aging—not to instill fear but to provide valuable information.

I firmly believe that while aging is inevitable, feeling old is a choice. I want to empower others by sharing insights into how we can have more control over our health than we often realize.

To further explore these concepts, I encourage you to watch the following videos:

The first video, "Secrets to Super Sleep for Stronger Bones with Audrey Wells, MD," discusses effective strategies for achieving restorative sleep, which is vital for bone health.

In the second video, "Melatonin's Surprising Impact on Osteoporosis," you will learn about the role of melatonin in bone health and its potential effects on osteoporosis.

This journey of self-care through self-awareness is essential. If you're seeking ways to implement this information into your life, consider joining my NEW BE monthly membership. Here, you'll discover how to incorporate my insights into your daily routine, receive support from fellow members, and participate in an intimate group setting via Zoom.

For more resources, please follow the NEWLAND WELLNESS FB page and check out my weekly FB Lives for quick tips and thoughts. If you haven’t already, take my quiz, "What is Your Self-Awareness Type?" to uncover insights about your current state and potential growth areas.

Stay connected with me through my website and YouTube channel, and I invite you to explore the work of my talented writer friends, who consistently inspire through their writing.

Until next time, I'm sending you light, love, and a deeper understanding of self-awareness.

Be Well,