Your body is made to move. Your joints contain fluids that keep them lubricated. Movement keeps the fluids circulating so your joints don’t get stiff. When you lie still at night, your joints swell, causing pain and stiffness.
You’re also more aware of pain at night when you have no distractions. Your brain isn’t stimulated by work and your surroundings.
Do you have achy hips and knees? Our team at Alpine Orthopedics and Sports Medicine understands. We help people across Bozeman, Montana and beyond.
The following are tips to help you get better quality sleep at night when you have joint pain:
Experts recommend sleeping on a firm mattress.
Firm mattresses keep your body in correct alignment. Your body can sag into a soft mattress, making back pain worse because your spine isn’t supported properly. Your body weight is evenly distributed on a firm mattress, reducing stress on a sore joint.
If you’re a side sleeper, you may need a medium-firm mattress. An extremely firm mattress could create a pressure point on your hip. If you think a firm mattress is going to hurt your hips, purchase a mattress with a pillow top, which provides extra cushioning.
If you’re a side sleeper, invest in a quality side sleeper knee pillow. When you sleep on your side, your knees fold together, which can shift your spine out of its natural alignment. This creates extra pressure on your joints, increasing nighttime pain.
A knee pillow creates a space between your legs.
If you’re a back sleeper, your legs need support while you sleep. Invest in a half-moon-shaped knee pillow. This type of pillow helps relax muscles in your hips and back. It also helps keep proper spinal alignment.
If you have shoulder pain, keep your arm in a supported position while you sleep.
As a side sleeper, you can rest the affected arm on a pillow beside you. If you’re a back sleeper, place a pillow under the forearm for support.
Special shoulder-support pillows can also help. If you’re recovering from shoulder surgery, sleeping in a recliner may be the most comfortable option.
Sleeping on your stomach can increase joint pain at night. The position stretches your neck and places extra pressure on your shoulders and back. Sleep on your back or on your side.
Perform gentle stretches before going to bed. If you’ve been sedentary most of the day, your muscles are tight. Stretching your muscles before going to sleep helps reduce stiffness. It may also reduce painful nighttime leg cramps. Stretching also reduces stress hormone levels.
Before going to bed, use heat or an ice pack for a few minutes. Heat loosens tight muscles, while ice reduces swelling and numbs pain.
Call Alpine Orthopedics and Sports Medicine or request an appointment through our online portal today if you have painful joints that keep you awake at night.
