Unexpected Health Risks of Prolonged Bed Rest: What Lying in Bed Too Long Can Do to Your Body
While it may appear harmless, prolonged bed rest can surprisingly have serious health consequences. Rest is vital for recovery and overall well-being, yet too much time spent in bed can lead to a variety of health issues that affect both the body and mind. These include muscle atrophy, bone weakening, circulation problems, and mental health challenges. The risks associated with extended bed rest are frequently underestimated. Recognizing these dangers is essential for maintaining a healthy lifestyle, particularly for those recuperating from an illness or injury. This article will delve into the hidden perils of prolonged bed rest and provide guidance on achieving a healthy balance between rest and activity for optimal health.
The CDC suggests that American adults should aim for at least 7 hours of sleep per night, which is just under one-third of every day. However, the average American actually sleeps slightly less than that, according to the most recent Gallup poll from 2013. Surprisingly, the average American spends up to half of their life in bed, as revealed by a survey conducted by OnePoll on behalf of Slumber Cloud a few years ago (via SWNS Digital). When we talk about time spent in bed, we don't just mean sleeping. It also includes relaxing, watching television, eating, taking care of a baby, writing in a journal, engaging in sexual activity, recovering from the flu, following a doctor's bed-rest orders, and so on.
So, are we all just chilling in bed too much? Well, it depends! Experts say that keeping your bed for sleep and, you know, *that* stuff is the best way to get a good night's rest. So, if you're spending a ton of time in bed doing other things, it might be time to switch things up. But don't worry, there are tons of benefits to getting out and about! It's good for your body and your mind. Plus, who doesn't love a good adventure?
Spending excessive time in bed may lead to spending excessive time on the toilet.
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If you've recently given birth or had surgery requiring general anesthesia, you should be aware that lying in bed for extended periods can lead to constipation. Even a few hours of inactivity longer than the recommended seven hours of sleep per night by the CDC can cause constipation, according to the Merck Manual.
The reason is that our bodies are designed to slow digestion when we're at rest, whether or not we're sleeping. As soon as we cease to be upright, digestive waste that is already present in our system begins slowing its passage through the intestines toward their inevitable exit. This is the reason we don't often wake up in the middle of the night with the urge to relieve ourselves, according to Massachusetts gastroenterologist Dr. Kyle Staller (via Glamour).
For individuals who are confined to bed rest, Merck recommends increasing fluid and fiber intake and using stool softeners or laxatives if prescribed. As for those who choose to spend a lot of time in bed, if you've been feeling irregular lately, it might be a good idea to see a doctor about your constipation.
There are two ways that excessive time spent in bed may contribute to weight gain.
If you are spending too much time lying in bed, you are likely not burning enough calories by moving around. The concept of "calories in, calories out" is a well-established scientific fact, according to Precision Nutrition. Medical professionals at Urology of Virginia assert that if the time spent lying in bed replaces the time you would normally spend engaged in daily physical activities, you will likely store excess energy as fat, leading to weight gain.
Excessive time spent in bed might contribute to weight gain by disrupting normal sleep hygiene, as noted by Healthline and various other sources recommending the bed be reserved solely for sleep and sex. Just as proper sleep habits foster good sleep (per the CDC), poor sleep practices — like using your bed as a workspace on remote workdays — can result in disturbed sleep. Disturbed sleep can make you feel hungrier, even if your energy needs haven't risen, according to Scientific American. On the flip side, adequate sleep might actually help lessen cravings throughout the day.
Excessive time spent lying in bed can cause metabolic disruptions in your body.
If spending too much time lying in bed disrupts your eating and sleep habits, it can adversely affect both your metabolism and metabolic health, which are different concepts. "Metabolism" is the rate at which our bodies burn the calories we consume. Conversely, "metabolic health" refers to how efficiently our bodies transform the foods and beverages in our diet into energy.
Spending excessive time in bed significantly reduces the rate at which we burn calories, unequivocally slowing your metabolism, at least during the time you're lying down, as noted by Urology of Virginia.
Staying in bed all day can cause nighttime sleep issues/circadian rhythm disorders
"In my experience, limiting the amount of time spent in bed is one of the most effective techniques for improving sleep for people with insomnia," stated insomnia coach Martin Reed in a 2018 article for Health Central. In a groundbreaking 2020 study published by the Sleep Research Society, Reed's advice was confirmed. This suggests that if you suffer from insomnia, it's important to consider the amount of time you spend in bed when you're not sleeping or having sex.
In the 2020 study, the researchers were exploring the effectiveness of reducing sleep time as a treatment for insomnia. They hypothesized that reducing sleep duration may be effective because it results in less time spent in bed. To investigate this, the researchers randomly assigned 56 insomnia sufferers into two groups
The complex relationship between spending too much time in bed and depression
According to the Merck Manual, people who are on doctor-ordered bed rest are more likely to develop depression compared to those who haven't been ordered to spend their days in bed. This increased risk of depression may be due to decreased contact with others and feelings of helplessness. However, can spending too much time in bed also lead to depression in people who are not confined to bed rest? A 1994 study published in Acta Physiologica suggests that it can
Spending too much time in bed could result in bone mass loss
Losing fat and gaining muscle is challenging, and it turns out that prolonged bed rest can lead to bone loss. A study published in Clinical Science in 1983 found that 34 patients, ages 18 to 60, who were prescribed bed rest for low backache due to a lumbar intervertebral disc protrusion, experienced a decrease in bone mineral density after bed rest. The researchers measured each patient's bone mineral density at the beginning, after bed rest, and approximately 15 weeks later
Bedsores are a known risk that can develop during prolonged periods of bed rest
We mention bedsores last because, statistically, there's minimal risk of developing them if you're not bedridden for a long duration. Bedsores, also called pressure sores or pressure ulcers, usually arise from more than just lying in bed a little too much. Instead, they typically develop when someone is immobilized in the same position for days, weeks, or even longer, as noted by the Mayo Clinic.
Bedsores commonly form on the body's bonier regions, like the hips, tailbone, shoulder blades, and the spine. These sores can appear within hours or days, particularly when a person stays immobilized in one position for extended periods. If you ever face such a situation, MedlinePlus advises seeking assistance to change positions regularly, at least every two hours.
In conclusion, although rest is crucial for recovery, it's important to realize that spending too much time in bed can lead to significant health risks. Understanding the potential consequences of prolonged bed rest, such as muscle weakness, bone loss, and mental health challenges, is key to preventing long-term damage. By staying informed and finding the right balance between rest and activity, you can protect your health and ensure a more effective recovery. Remember, taking a proactive approach to maintaining physical and mental well-being is essential, even during periods of rest