Herbie Murray
Experiencing muscle soreness or pain after sleeping is a common issue, often caused by muscle strain, sleeping in an awkward position, or using the wrong pillow or mattress. This can lead to neck and shoulder pain, muscle spasms, and stiffness. To alleviate muscle soreness after sleeping, various treatments can be considered, including hot and cold therapy, gentle stretches, massages, and over-the-counter pain medications. Adjustments to sleep posture, pillow type, and mattress firmness can also help prevent future occurrences of muscle pain. Additionally, relaxation techniques, a regular sleep schedule, and consuming sleep-promoting foods can improve sleep quality and reduce discomfort.
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What You'll Learn
Stretching and exercises
When you wake up with muscle aches and pains from sleeping in the wrong position, it is important to avoid overcompensating with intense stretching. Instead, opt for smart, simple stretching. Before stretching, it is recommended to take a warm shower to increase circulation and warm up stiff areas. Following this, a gentle walk can help relax your muscles and allow blood to flow throughout the body.
If you are experiencing neck pain, you can do slow range-of-motion exercises to gently stretch the neck muscles. This includes moving your neck up and down, from side to side, and from ear to ear. If your pain is moderate to severe, it is recommended to consult a healthcare provider before attempting any neck stretches or exercises.
For shoulder pain, there are several exercises that can help strengthen the muscles and improve your posture. One such exercise is the shoulder blade squeeze, which involves sitting or standing with an upright posture and letting your arms hang naturally by your sides. You then slowly elevate your shoulders towards your ears and rotate them backwards, downwards, and then upwards towards your ears again. This can be repeated in the opposite direction.
Another exercise for the shoulders is the wall angels exercise. Stand with your back against a wall and your feet placed around 6 inches away from the wall. Raise your arms to shoulder height and bend your elbows so that your hands point towards the ceiling. Keeping your arms in this position, slowly slide them up the wall until they are above your head, and then gradually bring them back down.
If your pain is in your upper back, you can try the following stretch. Grab a long foam roller or a rolled-up yoga mat and place it on the floor vertically. Lie on your back with the roller supporting your head and spine, and your knees bent with your feet planted on the floor. Let your shoulders sink back towards the floor, allowing gravity to open up your upper body. Hold this stretch for no longer than three minutes.
If your pain persists or gets worse, or if you experience other painful symptoms, it is recommended to consult a healthcare provider.
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Hot and cold therapy
Muscle pain from sleeping wrong is often caused by muscle strain, which may be the result of sleeping on your stomach, using a pillow that's too high, an injury, or sleep issues. If you wake up with muscle pain, treatments include cold or heat therapy, stretching, massage, and over-the-counter pain relievers.
When deciding between hot and cold therapy, it is important to consider the type of pain and when it was sustained. For the first 48 hours after an injury, cold therapy is recommended as it reduces inflammation by decreasing blood flow. After this period, heat therapy may help increase blood flow and improve healing. Heat therapy is also recommended for chronic pain and sore joints caused by arthritis.
For neck pain specifically, it is recommended to apply ice during the first 48 to 72 hours, and then switch to heat. To use heat therapy, you can take warm showers, apply a heating pad, or use a hot compress for 10 to 15 minutes. For shoulder pain, you can apply heat or ice for 20 minutes to reduce pain and inflammation.
It is important to note that heat and cold treatment may not be suitable for everyone, including people with certain medical conditions or those who are very young or old. Consult a doctor before using hot or cold therapy if you have high blood pressure or heart disease.
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OTC medications
Over-the-counter (OTC) medications can help reduce pain and stiffness caused by sleeping in the wrong position. These include:
Ibuprofen
Ibuprofen is an anti-inflammatory, non-steroidal, over-the-counter drug that helps reduce inflammation and acts as an analgesic (pain reliever). It is often used to relieve mild to moderate pain and reduce fever. Ibuprofen is sold under various brand names, including Advil and Motrin IB.
Acetaminophen
Acetaminophen is another type of over-the-counter analgesic and antipyretic (fever reducer) that helps relieve pain and reduce fever. It is typically gentler on the stomach than ibuprofen and is sold under brand names such as Tylenol and Mapap.
Combined Sleep Aids/Pain Drugs
Some over-the-counter medications combine a pain reliever with a sleep aid to help alleviate minor aches and pains along with sleeplessness. For example, Tylenol PM contains acetaminophen to relieve pain and an antihistamine to aid sleep.
It is important to carefully read and follow the instructions on the package or consult a pharmacist or healthcare provider if you have any questions or concerns about taking these medications. Additionally, if your muscle pain persists or worsens, or if you experience other symptoms, it is recommended to seek advice from a healthcare professional.
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Massage
If you are experiencing muscle pain from sleeping wrong, a professional massage therapist can provide a therapeutic massage to help relieve the pain. Massage therapists are trained to work on specific areas of tension and can tailor the massage to your needs. They may use a variety of techniques, such as Swedish massage, deep tissue massage, or trigger point therapy, to relieve muscle pain.
Before booking a massage, it is important to identify the cause of your muscle pain. Sleeping in an awkward position, such as on your stomach or with your head turned to one side, can cause muscle strain and pain. Using the wrong pillow or mattress can also contribute to muscle pain over time by failing to provide proper support and alignment for your spine and neck.
If you choose to see a massage therapist, they will assess your symptoms and ask about your sleep habits to determine the best treatment approach. They may also recommend stretches or exercises to do at home to help prevent future muscle pain.
You can also try self-massage techniques at home to relieve minor muscle pain from sleeping wrong. Use your fingers or a massage ball to gently massage any sore areas, being careful not to apply too much pressure. Move slowly and pay attention to how your body is responding to the massage. You can also ask someone else to gently massage the painful areas for you.
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Pillows and mattresses
If you wake up with muscle pain, it could be due to the pillow or mattress you're using. The wrong pillow or mattress can lead to neck pain over time. It is important to choose a pillow and mattress that support a healthy posture and are compatible with your sleeping style.
Pillows
When choosing a pillow, it is important to consider your sleeping position. For back sleepers, a pillow with a medium loft and medium firmness is recommended. This type of pillow will provide support and keep your head, neck, and spine in a neutral alignment. Memory foam pillows are a good option for back sleepers as they conform to pressure. If you are a side sleeper, a thicker pillow can help keep your neck and spine in a neutral position. A pillow that is higher under your neck than your head, sometimes called a "cervical pillow", can also help to keep your spine aligned. For stomach sleepers, a soft or medium pillow is recommended to prevent the head and neck from being elevated too much.
There are also different types of pillow fillings to consider. Down pillows tend to be the fluffiest, while a combination of down and feathers can be firmer and more affordable. Down-alternative pillows are usually made with synthetic fill and offer good support at a lower price point. Memory foam pillows are thicker and firmer, providing support for the head and neck. You can also find adjustable pillows that allow you to change the loft and firmness to find the most comfortable position for you.
Mattresses
A too-soft or too-hard mattress can cause shoulder and neck pain. It is recommended to choose a supportive, medium-firm to firm mattress to keep your spine aligned. If you sleep on your back, place a small pillow under your knees to relax your neck muscles and flatten your spine. If you sleep on your side, choose a pillow that keeps your neck in a straight line with your body.
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Frequently asked questions
Here are some remedies to help relieve muscle pain caused by sleeping in the wrong position:
- Applying cold or hot therapy
- Taking over-the-counter pain relievers
- Doing gentle stretches and exercises
- Getting a massage
- Changing your pillow, mattress, and sleeping position
Here are some examples of gentle stretches and exercises:
- Shoulder rolls
- Thread-the-needle stretch
- Moving your neck up and down, from side to side, and from ear to ear
- Slowly rotating your head to the right and then to the left
Here are some sleeping positions that can help prevent muscle pain:
- Sleeping on your side or back
- Using a pillow that keeps your neck in a straight line with your body
- Putting a pillow between your legs if you sleep on your side
- Sleeping with a small pillow under your knees and a supportive pillow under the nape of your neck if you sleep on your back
Here are some tips to improve sleep quality when dealing with muscle pain:
- Practising relaxation techniques such as deep breathing and visualization exercises
- Maintaining a regular sleep schedule by going to bed and waking up at the same time every day
- Consuming foods that promote sleep, such as those containing tryptophan, which increases serotonin levels
- Taking combined sleep aids and pain medications, such as Tylenol PM or similar over-the-counter options
