Ashwin Lewis
Sleep is a healing state for the body, but it is still possible to wake up with aches and pains due to sleeping in certain positions. Sleeping with your arm above your head or on your shoulder, for instance, can lead to injuries, as can sleeping with a pillow that allows your neck to rest at odd angles. Sleeping on your back with a pillow under the crooks of your legs can help maintain your lower back curve and alleviate neck, shoulder, and back pain. A firmer mattress and pillow may also help prevent pain in the back, neck, or shoulders.
How to Sleep Without Waking Up Sore
| Characteristics | Values |
|---|---|
| Sleeping Position | Sleeping on your back with a pillow under the crooks of your legs or between your shoulder blades, or on your side with a pillow between your knees |
| Pillow | A pillow that supports your head and neck in a neutral alignment; a flatter pillow or an orthopedic pillow |
| Mattress | A medium-firm mattress that helps maintain a neutral, supported sleeping position |
| Diet | Avoid processed foods, fried foods, and foods high in added sugar; consume adequate protein, healthy fats, vitamins, and minerals |
| Exercises | Consult a licensed physical therapist for exercises to relieve pain |
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What You'll Learn
Avoid sleeping on your stomach
Sleeping on your stomach can have several negative impacts on your body. It can cause discomfort, stiffness, muscle strain, and potentially even numbness or tingling. Over longer periods, sleeping on your stomach can contribute to chronic pain and decreased flexibility.
Chiropractor Sherry McAllister notes that your spine's natural curves are essential to supporting your body structure and maintaining mobility, stability, flexibility, and strength. Sleeping on your stomach "flattens" and compresses your spine, which can cause the muscles connected to the spine to tighten. This can lead to muscle tension and a limited range of motion.
Additionally, sleeping on your stomach can increase the risk of injuries. If your muscles are constantly tight, you are more likely to strain them during daily activities or workouts. It can also cause uneven strain on the neck, increasing the chances of a herniated disc. Sleeping on your stomach with one leg out to the side can also cause misalignment in your pelvis or strain on your hip joints.
To avoid sleeping on your stomach, you can try using pillows for physical support to help retrain your body. Chiropractors recommend using a therapeutic pillow with contours designed to keep your head and neck in place while you lie on your back or side. Sleeping with a pillow under your knees can also help take pressure off your spine and surrounding muscles. If you're transitioning from sleeping on your stomach to your side, you can put a pillow between your knees and ankles to help align your hips.
It may take time and persistence to change your sleeping position, but your spine and neck will thank you.
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Use pillows to support your body
If you're waking up with aches and pains, your pillow could be part of the problem. The wrong pillow can cause neck and shoulder pain, and even muscle strain. The right pillow will provide support for your head, neck, and back, keeping your upper body in a comfortable, neutral position.
If you're experiencing neck pain, try using a flatter pillow, or an orthopedic pillow. Pillows with deeper depressions can support the head better and will increase neck support. If you're sleeping on your back, you might also try a neck pillow. If you're sleeping on your side, a firm pillow between your knees will help prevent the collapse of your hip and knee joints, creating better alignment in your spine. This is especially helpful if you have lower back pain.
If you're sleeping on your back, you can also try placing a small pillow between your shoulder blades to prevent shoulder pain. A pillow beneath the crooks of your legs can also help to maintain your lower back curve.
If you're a side sleeper, a medium-firm mattress is best. A soft, cushiony mattress won't offer much joint support, and you may wake up feeling achy. A firmer mattress will help to prevent pain in the back, neck, or shoulders.
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Choose the right mattress
Choosing the right mattress is essential for a good night's sleep and can help prevent soreness when you wake up. A mattress that is too hard or too soft might not provide your body with the support it needs, leading to soreness and stiffness in the morning.
If you sleep on your side, a medium-firm mattress is ideal. While a soft mattress might feel comfortable for your shoulders and knees at the start of the night, you may wake up feeling achy as your joints sink further into the mattress. On the other hand, a very hard mattress may be too uncomfortable to sleep on as it doesn't support your body shape.
If you experience pain in your back, neck, or shoulders, a firmer mattress may help prevent this. A firm mattress can also be beneficial if you have low back pain, as it can help prevent the collapse of hip and knee joints, improving spine alignment.
However, a mattress that is too firm can also cause issues. An extremely hard mattress can put extra pressure on areas like your shoulders, hips, and lower back. It's important to find a mattress that helps you maintain a neutral, supported sleeping position.
To find the right mattress for you, it's best to try out different options. You may also need to experiment with different sleeping positions and pillows to find the combination that provides you with the most comfort and support.
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Avoid sleeping with your arms above your head
Sleeping with your arms above your head, known as the "starfish position", is a rare habit, with only 7% of people sleeping in this manner, according to a 2017 study. While sleeping in a certain position each night could be a harmless habit, it could also indicate that you are not breathing as easily as you should be. Sleeping with your arms above your head can also lead to painful injuries, stiff neck, sore shoulders, or back pain.
To avoid sleeping with your arms above your head, you can try retraining your body by tucking a sheet around your arms when they are down by your side. You can also try sleeping on your side, which makes it harder to put your arms above your head. Building a pillow fort around your head so your arms can't be flat above your head can also help. Sleeping on a couch or a smaller bed can help as there is less space to extend your arms. If you have shoulder issues, keeping your arm inside your shirt while sleeping can also prevent your arms from going above your head.
If you are waking up with consistent pain in your upper back, neck, shoulders, or collarbone area, try buying a flatter pillow or an orthopedic pillow. Pillows with deeper depressions can support your head better and increase neck support. Using pillows as a support system to elevate your knees or neck to relieve pressure can also help.
If you are experiencing rotator cuff pain or shoulder pain, try sleeping on your back with a small pillow nested between your shoulder blades. This will help enforce your shoulders' natural bends by keeping the area between them raised.
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Avoid curling up into a ball
Curling up into a ball when sleeping is a common position for many people. However, this foetal position can be detrimental to your health. Sleep coach Elina Winnel explains that sleeping in a curled-up foetal position puts your body into a fight or flight posture. This may signal to your nervous system that you are in a state of fight or flight, indicating that it is unsafe to sleep.
To avoid curling up into a ball, try sleeping on your back. Sleeping in a straight position with your arms down by your sides and on your back can help you avoid pulling a muscle or displacing a rib. Sleeping on your back also helps alleviate neck, shoulder, and back pain. If you are experiencing shoulder pain, try placing a small pillow between your shoulder blades to enforce your shoulders' natural bends. You can also place a small, rolled-up towel beneath your neck to provide additional support for your head and prevent hourly stress.
If you are experiencing upper back, neck, shoulder, or collarbone pain, consider buying a flatter pillow or an orthopedic pillow. Pillows with deeper depressions can support your head better and increase neck support. Additionally, use pillows as a support system to elevate your knees or neck to relieve pressure.
If you prefer to sleep on your side, try to avoid curling up too tightly. Sleeping on your side enables your spine to stay in a neutral position and helps with neck, shoulder, and back pain. You can use a body pillow to help maintain this position and reduce tossing and turning during sleep.
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Frequently asked questions
To prevent soreness, try to sleep on your back with your arms down by your sides. You can also sleep on your side, but avoid curling up too tightly. Use pillows to support your head and neck in a neutral alignment. Avoid sleeping with your legs elevated or with your neck at an odd angle.
Sleeping on your back with a pillow under the crooks of your legs can help maintain the curve of your lower back. If you have shoulder pain, try sleeping with a small pillow between your shoulder blades.
Yes, a mattress that is too hard or too soft can cause soreness. A mattress that is too hard can put extra pressure on areas like your shoulders, hips, and lower back. A mattress that is too soft may cause your body to sink in too much and strain your muscles and joints.
Yes, your diet can affect muscle recovery, inflammation, and hydration, which can lead to soreness when you wake up. Processed foods, fried foods, and foods high in added sugar can increase inflammation and joint stiffness. Not consuming enough protein, healthy fats, vitamins, and minerals can also impair muscle recovery.
