Every woman knows that maintaining and improving bone health is super important as we age. As a woman, you also probably know that sleep is super important. But did you know that the quality of your sleep directly impacts the quality of your bone health?
In this post, we’ll discuss why good sleep is so important for healthy bones. Then, I’ll share 5 tips on how to improve your sleep, to build stronger bones. As a bonus, I’ll share a yummy Golden Almond Milk recipe that will improve sleep and bone health!
The Sleep-Bone Connection for Women over 50
As women enter their 50’s and beyond sleep is an overlooked crucial factor for bone health. During deep sleep, the body repairs and rebuilds bone tissue, helping to maintain bone density and prevent conditions like osteoporosis.
When you sleep better, life gets better
However, as women age, hormonal shifts, stress, and poor sleep habits can disrupt this process, leading to increased bone loss and a higher risk of osteoporosis. Poor sleep has been linked to lower bone density and higher risk of osteoporosis, especially in postmenopausal women.
Without enough restorative sleep, the body struggles to maintain bone density, and osteoporosis and the risk of fractures are more likely. Prioritizing sleep isn’t just about feeling rested—it’s a key pillar of lifelong bone strength and overall health. For women navigating menopause, this is more important than ever!
Chronic Sleep Deprivation and How it Impacts the Health of your Bones
Chronic sleep deprivation increases the risk of osteoporosis by increasing cortisol (stress hormone) levels. In addition, reduction in growth hormone levels can also lead to lower levels of melatonin, which is a hormone that has bone-protective effects.
Other disruptions like shift work, late-night screen exposure, and irregular sleep schedules can weaken bones over time. Our bones follow a circadian rhythm, meaning they rebuild most effectively when we follow natural sleep-wake cycles.
Sleep balances hormones like melatonin and cortisol, while also reducing inflammation that weakens bones. Sleep also aids calcium absorption for stronger bones. Our bones follow a circadian rhythm, meaning they rebuild most effectively when we follow natural sleep-wake cycles.
5 Tips on How to Improve Sleep for Stronger Bones
- Prioritize a Consistent Sleep Schedule: Go to bed and wake up at the same time daily.
- Create a Sleep-Friendly Environment: Dark, cool, and quiet spaces support deep sleep.
- Limit Screen Time Before Bed: Blue light suppresses melatonin.
- Eat Bone-Supportive Foods Before Bed: Magnesium, calcium, and vitamin D-rich foods aid sleep and bone repair. Think pumpkin seeds, avocados, dark chocolate (over 70%), bananas, and almonds.
- Reduce Stress Before Bed: Meditation, deep breathing, and gentle movement (like stretching or yoga) can help regulate cortisol levels.
Golden Almond Milk for Sleep and Improving Bone Health
Here’s a delicious recipe for better sleep and bone health! This calming, nutrient-rich drink helps relax muscles, stabilize blood sugar, and support deep, restorative sleep—all while strengthening bones.
Ingredients:
- 1 cup unsweetened almond milk (rich in calcium & magnesium)
- ½ tsp turmeric (anti-inflammatory, supports bone health)
- ¼ tsp cinnamon (helps regulate blood sugar for better sleep)
- 1 tsp tahini or almond butter (calcium + magnesium boost)
- ½ tsp honey (optional, for natural sweetness)
- A pinch of black pepper (enhances turmeric absorption)
- ½ tsp vanilla extract (optional, for flavor)
Instructions:
- Heat almond milk in a small saucepan over low-medium heat (do not boil).
- Whisk in turmeric, cinnamon, tahini, and black pepper. Stir well.
- Let it warm for 3-5 minutes, allowing flavors to blend.
- Remove from heat, add honey (if using), and stir in vanilla extract.
- Pour into a mug, sip slowly, and enjoy before bedtime!
If you’d like to learn more about maintaining good bone health, read my recent post How Strength Training Can Help You Avoid Osteoporosis or Osteopenia. If you’d like to learn more about the importance of sleep, read Earlier to Bed: the Importance of Sleep. And go here to learn more about how sleep keeps your bones strong.
I hope these 5 tips on how to improve sleep and bone health are helpful. Please pass it along to friends, family or anyone who choses healthier living!
Juliet Cullins is a Board Certified Health & Wellness Coach (NBC-HWC) and also a Registered Diagnostic Medical Sonographer (RDMS). As a health coach, she focuses on holistic health and healing practices melding the eastern and the western worlds together!