Are you getting enough sleep? It’s crucial to be well-rested not only to think clearly and handle life’s challenges, but also because consistently skimping on sleep wreaks havoc on your body. Insufficient sleep can affect bone density, heart health, and overall well-being.
Less Sleep, Less Bone Density
A bone density study at The Medical College of Wisconsin revealed that constantly going to bed too late could drain calcium from your skeleton. The study, conducted on lab rats whose sleep was restricted for 72 days, showed the rats’ bone formation stopping completely, and their bone density continued to decrease. The potential medical implications of the study may include poor repair of microdamage from daily activities, introduction of osteoporotic processes, and changes to progenitor cells that may affect disease predisposition and resistance.
It is possible that these results shed some light on the onset of osteoporosis as we age. While many of us manage to avoid sleep problems for most of our lives, these issues tend to increase as we get older. One way to naturally combat poor sleep is by increasing the naturally-occurring hormone melatonin, which helps signal your body to prepare for sleep. Melatonin production decreases with age, but you can safely replenish it with supplements or by consuming cherries.
A study published in the European Journal of Nutrition showed that adults who had two daily glasses of tart cherry juice slept an average of 39 minutes longer and experienced an increase in overall sleep efficiency by up to 6% (significantly less non-sleep time in bed). Drinking a quarter cup of tart cherry juice before bed consistently aids in falling asleep.
Poor Sleep, Poor Heart
Besides the well-known risk factors for heart disease such as smoking, poor diet, and lack of exercise, lack of sleep has now also been added to the list. It appears that the cause of sleep loss, whether insomnia or sleep apnea, is less important than the sleep loss itself.
In one study, involving 657 Russian men aged 25 to 64 with no prior known history of heart disease, stroke, or diabetes, sleep quality was assessed, and cases of myocardial infarction (heart attack) and stroke were recorded over 14 years. It was revealed that 63% of the study participants who suffered a heart attack during this period also had a sleep disorder.
Poor sleep and heart problems often coincide with stress. If stress is keeping you up at night, and the tart cherry juice or melatonin supplements aren’t helping, consider trying meditation. Mind-body relaxation practices such as mindful meditation can improve cardiovascular health and reduce risk factors for heart attacks and strokes. Mindful meditation, yoga, and tai chi are proven to directly benefit cardiovascular function, reduce inflammatory markers, improve immune function, and support cognitive health and emotional well-being.
For further ways to improve your sleep patterns, check out these sleep tips.
How Much Sleep Is Enough?
The National Sleep Foundation recommends 7 to 9 hours of sleep for adults aged 26 to 64 and 7 to 8 hours for adults aged 65 and older.
Max Hirshkowitz, Ph.D., Chair of the National Sleep Foundation Scientific Advisory Council, explains that the foundation is committed to regularly provide scientifically rigorous recommendations, ensuring that the public can trust these recommendations represent the best guidance for sleep duration and health.
Next time you think about staying up late and skimping on sleep, think carefully about whether it’s worth facing the potential consequences. Prioritize sleep and enjoy better health over time.
