Do Your Joints a Favor, Get More Sleep

Sleep directly correlates to our overall wellness, including our joint health. Pain and discomfort in our joints can disrupt sleep at night, while consistent sleep habits can help maintain joint function. We are now beginning to uncover the multidirectional role sleep helps in maintaining our mobility.

The Stages of Sleep

Sleep stages 1 and 2 consist of light sleep, while stages 3 and 4 are notable deep sleep stages. REM is the 5th and deepest phase of sleep.

During stage 1, you drift from awake to light sleep for 10 minutes or so. In stage 2 of the sleep cycle, your breathing, heartbeat, and brain wave activity begin to slow down, your body temperature decreases, and your muscles begin to relax. This muscle relaxation is essential for the increased blood flow to your tissues, which brings fresh oxygen and nutrients needed for proper cellular function in the following phases.

In stage 3, you enter deep sleep and remain in it through stage 4. During deep sleep, your breathing, heartbeat, and brain waves reach their lowest levels. Deep sleep is known as the restorative stage because tissues are replenished with key hormones that are released throughout the body. Nightly growth hormone production benefits your bone density and mass, and joint physiology.

During the 5th and final stage of sleep, known as REM sleep, our eyes rapidly move while closed, brain waves become active, and breathing and heart rates increase. REM sleep is when you are most likely to dream, and productive REM sleep is linked to a healthy mood and supports the body’s ability to manage stress.

What Is Deep Sleep?

About 80% of our nights’ rest is spent in the 3rd and 4th stages of sleep, known as deep sleep. This is an essential restorative period for the body for a multitude of functions.

In fact, restorative sleep is so essential that if we experience a disrupted sleep schedule for several nights, our body will move quicker through the 1st and 2nd light sleep phases, allowing for more time in the deeper sleep stages. This allows extra time for the body to carry out its restorative functions .

How Does Deep Sleep Affect Joint Health?

As research continues to discover the importance of sleep to overall health, the interdependent link between sleep and joint health has gained more attention. Joint pain may keep you awake at night, and when you are unable to get comfortable,you can’t reach the phases of deep sleep, which minimizes inflammation. This may contribute to additional joint stiffness and soreness.

Your joints work hard all day to help you get where you need to go. Consistent nightly deep sleep allows for restorative benefits like bone, muscle, and connective tissue repair. With adequate amounts of deep sleep, joint inflammation can be reduced so that you can enjoy more comfortable movement and agility.

When the body enters its deep sleep stages, the pituitary gland releases certain hormones that promote muscle repair and growth. The hormone prolactin is also released during deep sleep, which reduces inflammation from micro tears in the tissue. An additional benefit of prolactin is that it lowers cortisol (the stress hormone) levels, helping the body respond better to stress.

When the body doesn’t get enough rest, hormone production can become unbalanced, making it difficult for joints to recover from wear and tear. Incorporating consistent sleep habits helps to balance hormone levels, which helps improve joint function, and comfort.

Finally, when you get a restful sleep each night, you’re more likely to make other healthy lifestyle choices like getting regular exercise, eating a nutrient-rich diet, which promote weight management. Less body weight puts less pressure on joints and bones, and helps reduce joint discomfort.

How to Get More Deep Sleep

Having discussed the connection between proper joint health and sleep, we want to make sure you’re getting a good night of rest. Here are some ways to ensure you wake up feeling your best:

• Go to bed at the same time each night and get up at the same time each morning.
• Make sure your bedroom is quiet, dark, relaxing, and at a cool temperature.
• Avoid blue light-emitting electronic devices such as computers and smartphones before bed.
• Avoid large meals, caffeine, and alcohol before bedtime.
• Being physically active earlier in the day can help you fall asleep more easily at night.

Promoting Joint Health From Within

The best way to attain well-rounded support for healthy joints is with a comprehensive approach that includes a proper sleep schedule, regular physical activity, and a balanced diet that incorporates nutritional support from 1MD Nutrition’s MoveMD. This comprehensive joint health solution promotes joint mobility with potent ingredients like:

• AprèsFlex® Boswellia Serrata, a patented form of boswellic acid clinically shown to reduce inflammation and aid joint comfort
• Zanthin®​ Natural Astaxanthin, a patented powerful antioxidant shown to help reduce inflammation
• Type X.I.V. Eggshell Membrane Collagen and Type II Chicken Collagen, which contain essential proteins to enhance flexibility and support connective tissue
• Hyaluronic Acid helps maintain joint fluid viscosity for joint mobility and flexibility.

Final Thoughts

Restorative sleep is essential for optimal joint function and overall health. A daily routine that includes proper sleep, regular exercise, and a healthy diet is the best way to support joint health and promote mobility to get you through your day. When you add the comprehensive support of MoveMD, you will be sure to hit the ground running every day.