How to sleep more comfortably with osteoporosis or fractures

We all know that sleep is essential for good physical and mental health. It boosts our immune system, improves memory and learning, helps to regulate mood and so much more. But if you’re living with the pain of fractures night after night, or kyphosis is making things uncomfortable, your bedtime routine can quickly become a nightmare.   

So, to celebrate World Sleep Day on 14 March, we’re sharing some practical tips that will hopefully boost your comfort and help you drift off more easily.

Explore your mattress options

There is no one, perfect mattress that will work for everyone, but what you lie on can make a big difference to your quality of sleep. An ideal mattress can give relief to areas of pressure, while gently supporting your spine without giving way underneath you. A medium-firm mattress with a top layer of cushioning often works well.

So what type of mattresses are there to choose from?

• Pocket sprung is the most common form of mattress, cushioning the bony curves of the body. The more springs you have, the more expensive the mattress, so aim for as many springs as possible within your budget.
• Memory foam is intended to respond to the body’s weight to relieve and disperse pressure. Make sure you can move around or turn over with ease – lying in one position for too long can cause stiffness. Some of the newer memory foam products also aim to reduce overheating, which some people experience with this kind of mattress.
• Combination mattresses offer a pocket sprung base with a foam or latex topper. Separate mattresses toppers are also available, which can help to soften a supportive mattress, increasing comfort.

Give it a test!

It’s worth doing a health check for your mattress to make sure it’s giving you the right support. The BackCare charity, shares these steps:

• Lie flat on your back and slide your hand in and out of the small of your lower back.
• If there’s a large gap and your hand moves too easily, the mattress may be too firm for you.
• If you struggle to slide your hand in and out, the mattress may be too soft.
• If you can slide your hand in and out with just a little resistance and it remains in contact with your back, then it’s probably just right.

You should really spend at least 10 minutes testing any new mattress, as a minimum. Some companies like John Lewis or Emma offer trial periods (60 to 200 nights respectively) so you can exchange a mattress if you find that it isn’t right for you. Just remember to read the terms and conditions as there will be a cut-off date or the offer may apply to selected mattresses only.  

Discover what works for other people

Our online community members on HealthUnlocked have been busy discussing their sleeping habits and what’s worked for them recently. Electric under-blankets and heat pads seem to be popular for easing pain.

Check out the ‘How do you sleep?’ thread right now for some tried-and-tested tips and tricks from real people living with osteoporosis and fractures.

Use pillows to ease fracture pain

Is fracture pain stopping you from falling asleep or waking you up in the night? Our specialist nurses suggest that when you’re lying in bed, if you’re on your side, a pillow in the small of the back and one between your legs can help ease pain.

Or if you’re lying on your back, a pillow under the crooks of your knees may help to ease discomfort. V-shaped pillows can be used to support your neck.

Review your sleep hygiene

Having the right mattress is just the first step in setting the right conditions for a good night’s rest. The NHS says that sleep hygiene is just as important:

• Stick to a routine and try to wake up at the same time every morning
• Only go to bed when you feel tired
• Keep your bedroom temperature comfortable – according to the Sleep Foundation the ideal temperature is 18°C (65°F)
• Make sure the room is dark (but with an easily accessible light if you get up in the night)
• Try to keep the room quiet or wear earplugs
• Avoid caffeine in the evenings
• Avoid smoking and drinking alcohol before bed

Getting in and out of bed

If your joints are particularly stiff in the morning, try these tips for getting in and out of bed from our specialist nurses, which may make things easier.

If you’ve got broken bones that are affecting your ability to carry out day-to-day-tasks, living with the long-term effects of previous broken bones, or just looking for ways to make every-day tasks more comfortable, see our free fact sheet ‘Daily living after fractures’.