7 Best Sleep Tips When You Have Osteoporosis

Did you know bad sleep can be hard on your bones? Research has shown there’s a connection between sleep quality and osteoporosis. Poor sleep can increase your risk of osteoporosis, bone loss, and fractures. Bones remodel through the night, meaning old or damaged bone is replaced by new bone. Getting an adequate amount of good sleep can help promote bone health. When you have osteoporosis, getting good sleep is even more crucial. 

The best mattress for osteoporosis will provide good spinal support without putting too much stress on your joints. If your mattress is too soft or too firm, it can make your joint pain worse. There’s no best mattress for everyone, but a medium-firm mattress is a good bet for bone health and spinal alignment. It’s been found to help with low back pain and it gives you a good balance of cushion and support.  

Lying on your side or back is the ideal sleep position for osteoporosis. Sleeping on your stomach can put too much strain on your back, neck, and shoulders. You want to make sure your bones and spine have plenty of support while sleeping. For the best alignment on your side, put one pillow between your knees and one under your head. On your back, use one or two pillows under your knee and one under your head. This can provide better support overall.   

Get rid of tripping hazards around your bedroom to create a safer sleeping environment. Clear the walkways around the room and remove any rugs that could catch your toe or foot. Keep items you need — such as your phone and a glass of water — in an easy-to-reach place, like your bedside table. Use bright lights during the day. After it gets dark, use nightlights to make sure you can see where you’re going. This can help prevent falls. 

A good bedtime routine can help you get better sleep. Start by winding down at least an hour before bed. Put away your phone, and avoid screens like TVs and computers. Practice calming activities like reading, journaling, meditation, yoga, and stretching. Be sure to cut out alcohol and caffeine before bed since they can hurt sleep quality, too. Stick to consistent bedtimes and wake times by going to bed and waking up at similar times every day. Developing a schedule can help train your body to get an ideal amount of sleep.

Osteoporosis pain can disrupt sleep and make it harder to get the amount of shut-eye you need. Take warm showers and use hot packs to ease stiff muscles and relieve pain. You can also use cold or ice packs to reduce pain and inflammation. Practicing slow, deep breathing can help release tension. Take doctor-approved medications, like ibuprofen and aspirin, as needed. 

Physical activity provides many benefits for osteoporosis, including better sleep and healthier bones. Certain exercises can also improve your balance, which helps prevent falls. The best cardiovascular exercises for osteoporosis are low-impact, weight-bearing activities like walking, stair climbing, elliptical machines, and dancing. Swimming and cycling are also great for sleep benefits but won’t give you the same bone-strengthening boost.

A little sunlight can go a long way with sleep quality. Getting outside during the day helps you maintain a regular circadian rhythm, which tells your body when to sleep and wake up. Sun also helps you get critical vitamin D, which is a key ingredient for bone health. Vitamin D helps your body absorb calcium, too. Just make sure to wear your sunscreen when you head outside — sun or clouds — even if it’s just for a few minutes.