How Does Sleep Affect Bone Health?
Short sleep duration has long been recognized as a risk factor for low bone density.3,4 However, the way that sleep impacts bone health is not fully understood.
Early animal studies found that long-term sleep deprivation was associated with lower bone mineral density and reduced bone formation.5 These results were also found in humans for the first time in a 2017 study in healthy men1 and a 2020 study in healthy women2 who underwent 3 weeks of sleep disruption and sleep deprivation.
The researchers who conducted these studies looked at indicators of bone resorption and bone formation. After 3 weeks of sleep disruption, researchers found signs of altered bone metabolism with reduced levels of markers of bone formation.1,2 In younger women, markers of bone resorption (breakdown) were also elevated.2 These changes may involve alterations in physical activity, hormone regulation, and inflammatory responses.
More research is needed to understand how abnormal sleep patterns impact bone health. It’s thought that changes in physical activity, hormone regulation, and inflammatory responses may be involved.3
Identifying People at Risk of Sleep Abnormalities
Abnormal sleep patterns associated with lower bone density include circadian disruption, sleeping too little, and sleeping too much.3
Circadian Disruption
Circadian disruption is associated with shift work, where individuals are awake during the night and sleep during the day.3 Several observational studies have found an association between shift work and complications of low bone density. A long-term study on chronic diseases in women found that postmenopausal women with 20 years of night shift work had a higher risk of bone damage compared to non-shift workers.6
Short Sleep Duration
Several observational studies have found that short sleep duration is associated with low bone density.3 A 2021 study using data from the National Health and Nutrition Examination Survey (NHANES) found that women over the age of 50 who got less than 5 hours of sleep each night had a higher risk of having low bone density.7
Excessive Sleep Duration
Longer sleep duration may also impact bone health. A 2020 study in postmenopausal women found that when daytime naps were included in the total sleep duration, longer sleep duration was associated with lower bone density.4
Addressing Bone Health With Science-Backed Solutions
Many people may not realize how their daily habits—like sleep patterns—impact their bone health. Disrupted sleep has been shown to increase the risk of bone loss. However, with the right proactive steps, you can make a significant difference in maintaining strong, healthy bones.
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References:
- Swanson CM, Shea SA, Wolfe P, et al. Bone turnover markers after sleep restriction and circadian disruption: A mechanism for sleep-related bone loss in humans. J Clin Endocrinol Metab. 2017;102(10):3722-3730. doi:10.1210/jc.2017-01147
- Swanson CM, Shea SA, Kohrt WM, et al. Sleep restriction with circadian disruption negatively alter bone turnover markers in women. J Clin Endocrinol Metab. 2020;105(7):2456-2463. doi:10.1210/clinem/dgaa232
- Swanson C. Sleep disruption and bone health. Curr Osteoporos Rep. 2022;20(3):202-212. doi:10.1007/s11914-022-00733-y
- Swanson CM, Blatchford PJ, Orwoll ES, et al. Association between objective sleep duration and bone mineral density in older postmenopausal women from the Study of Osteoporotic Fractures (SOF). Osteoporos Int. 2019;30(10):2087-2098. doi:10.1007/s00198-019-05007-5
- Xu X, Wang L, Chen L, et al. Effects of chronic sleep deprivation on bone mass and bone metabolism in rats. J Orthop Surg Res. 2016;11(1):87. doi:10.1186/s13018-016-0418-6
- Feskanich D, Hankinson SE, Schernhammer ES. Nightshift work and fracture risk: the Nurses' Health Study. Osteoporos Int. 2009;20(4):537-542. doi:10.1007/s00198-008-0729-5
- Lee CL, Tzeng HE, Liu WJ, Tsai CH. A cross-sectional analysis of the association between sleep duration and osteoporosis risk in adults using 2005-2010 NHANES. Sci Rep. 2021;11(1):9090. doi:10.1038/s41598-021-88739-x