Most people understand the importance of quality sleep, but many may not be aware that consistently not getting enough sleep could harm their health. Besides feeling groggy and having a hard time focusing, sleep deprivation can negatively impact bone density and heart health.
Less sleep, less bone density
A study conducted at The Medical College of Wisconsin demonstrated that chronic lack of sleep might lead to decreased bone density. Researchers observed lab rats with restricted sleep over a 72-day period and found that the animals’ bone formation ceased entirely as their bone density continued to decrease.
The findings suggest that persistent sleep deprivation can lead to the introduction of osteoporotic processes and potentially hinder essential cellular repair processes. This research may help to explain the onset of osteoporosis as we age.
One viable solution to support healthy sleep lies in naturally increasing melatonin levels. Melatonin is a hormone that signals the body to prepare for sleep, but its production declines as we get older. Fortunately, melatonin levels can be safely boosted with supplements or by consuming foods high in melatonin, such as cherries.
In fact, a study published in the European Journal of Nutrition found that when adults consumed two glasses of tart cherry juice daily, they slept for an average of 39 minutes longer and experienced a 6% increase in overall sleep efficiency.
Poor sleep, poor heart
Inadequate sleep has emerged as a risk factor for heart disease, as it can be as detrimental to cardiovascular health as smoking, poor diet, and lack of exercise. A study involving 657 Russian men aged between 25 and 64, with no prior history of heart disease, stroke, or diabetes, assessed sleep quality and tracked occurrences of heart attacks and strokes over 14 years.
The results revealed that 63% of those who suffered a heart attack during the study period also had a sleep disorder. The cause of the sleep loss, whether it be insomnia or sleep apnea, appeared less significant than the sleep deprivation itself.
Often, stress and heart problems are intertwined with poor sleep. If stress is the primary factor keeping you awake at night, meditation may be helpful. Mind-body relaxation techniques like mindful meditation, yoga, and tai chi have been proven in numerous studies to directly benefit cardiovascular health, reduce inflammation, enhance immune function, and support cognitive and emotional wellbeing.
How much sleep is enough?
The National Sleep Foundation recommends that adults aged 26 to 64 aim for seven to nine hours of sleep per night, while older adults (65+) should get seven to eight hours. Consistently meeting these sleep duration guidelines can promote better overall health and wellbeing.
So, the next time you feel inclined to skimp on sleep, consider the potential long-term consequences to your bone and heart health. Making a conscious effort to improve your sleep habits may be one of the simplest ways to enhance your overall health.
