You’ve probably had a nasty bout of body pain and know all too well that aches can make getting a good night’s sleep an absolute nightmare. We’ve got some remarkable yet straightforward hacks that will answer all your questions about how to sleep better when you're dealing with hip, neck, shoulder, or leg pain.
While all body pain makes a good night’s rest hard to find, aches and pains on the side of the body are incredibly irritating at night.
When you’ve exhausted all efforts to find yoga poses for pain, the best desk chairs for back pain, and the latest heat packs - try the simple yet highly effective strategy of switching up your sleeping position and bedroom setup.
If you do the maths, you will spend almost one-third of your life in bed. For this reason, it's worth your while to invest in a good sleep setup. When you find the best sleeping position and upgrade your sleep sanctuary with the best mattress, pillow, and bed frame - you’ll see better and faster results.
Best sleeping positions for side pain
Pain on the side of the body comes in different forms. Depending on where you’re feeling discomfort, when you make a few small tweaks to your sleeping position, you will likely discover how to sleep better and experience a new level of relaxation.
Check out Puffy mattress reviews from real customers and see how we compare with other brands.
How to sleep better with neck pain
Waking up with a sore neck each morning? Sleeping on your stomach is likely to be the main culprit. Sleeping on your stomach can strain the natural curvature of your neck.
Your best bet to get quality sleep will be to adjust your sleeping posture to manage neck pain, so you only sleep on your back or side.
Sleeping on the stomach is the worst position for neck pain as it forces the neck to twist. If you can’t coax your sleeping position and find that your body naturally moves to a stomach sleeping position, you will need to find the best pillow for neck pain (side sleepers will benefit from this as well).
Don’t sit there wondering how to sleep better and improve your neck pain if you know you’ve been using the same pillow since childhood. You should switch your pillows up every 1 - 2 years.
Ideally, you need to align your neck with your shoulder height. This alignment can help take the strain away from your neck. The best way to do this is to invest in an innovative adjustable pillow.
Adjustable pillows are considered the best pillow for neck pain as you can customize the elevation to perfectly suit your preference.
How to sleep better with shoulder pain
Plenty of people get shoulder pain from sleeping on their side. Side sleepers often burden shoulders with the task of carrying a considerable amount of body weight. Next time you wake up with a sting in your shoulders, try sleeping on your back.
Lowering your pillow's elevation can also help - again, an adjustable pillow is going to deliver outstanding results.
You can also try and place a towel around your shoulders when you lay on your back. The towel will bolster the area between your shoulders and head and help you maintain a back sleeping position if you tend to toss and turn.
How to sleep better with hip pain
Hip pain at night can strike at the worst of times - especially if you’re highly active. The two best sleeping positions for hip pain are sleeping on the back or on the side that doesn’t hurt.
Side sleepers can find further relief by placing a pillow between the knee to align hip posture throughout the night. A body pillow can also do wonders as it’s large enough to cuddle, so you can even help take the pressure off your shoulders.
How to sleep better with leg pain
Leg pain is a common issue for people of all ages. Injuries, pushing too hard at the gym, long drives, and even jet lag can lead to discomfort in the legs at night.
Elevating the legs while you sleep is a highly effective sleeping position that will improve blood circulation and reduce strain on the legs.
You can elevate your legs by placing a pillow below your knee or calf area or invest in an adjustable bed frame for seamless comfort and control.
Between 6 to 12 inches of elevation can help reduce inflammation resulting from inadequate blood flow. An adjustable bed base will take care of elevation with the click of a button.
Not only can you take the pressure off your legs - you’ll enjoy a host of other benefits that contribute to more restorative sleep. How do three massage zones, USB charging ports, one-click back and leg elevation, and soft LED lighting sound? It’s all possible with an adjustable base.
Best mattress for side pain
The question of how to sleep better when you’ve got pain on the side of your body is best approached when you take a holistic look at your sleep environment.
Trial and error with your sleeping position and changing your pillow to correct your neck's elevation are all beneficial tactics to improve sleep quality. But the ultimate sleep solution must include an upgrade to the best mattress.
Mattress firmness is a good starting point when you’re hunting for the best mattress for side pain. For pressure-relieving comfort, a medium-firm mattress will ensure pain-sensitive areas such as the shoulders and hips are taken care of.
Besides firmness, the type of mattress you sleep on can make a monumental difference to how you sleep. The body can benefit from an adaptive mattress type such as a memory foam mattress or hybrid mattress to manage pain effectively.
Memory foam mattress
The viscoelastic nature of memory foam gives it an almost magical body-conforming quality. Memory foam mattresses hug muscles and joints, whereas traditional spring mattresses force muscles to bounce, placing strain on vulnerable pain points.
This cradling sensation is what makes memory foam mattresses a standout for people dealing with pain. Comfort, support, and spinal alignment features combine to deliver a stellar sleep experience night after night.
Hybrid mattress
Hybrid mattresses combine the best features of memory foam and coils to offer both stability and plush contouring. The best hybrid mattresses offer zoned-support - you might be interested in this if you feel strain in various areas of your body.
Zoned-support basically means that each section of the mattress adapts uniquely. Your hips and back will rest on a slightly firmer surface than the neck and shoulders.
You can transform your sleep, starting now.
The biggest mistake most people make is normalizing pain. There’s no point in researching different strategies on how to sleep better and manage pain if you’re not willing to make small and simple changes along the way.
No matter how good or bad your sleep routine may be, it can improve. And when it does, you’ll wonder why you waited so long to prioritize getting better sleep.
Your Turn...
How you will manage pain and to sleep better? Share your thoughts in the comments.
Disclaimer. We love sleep and we want you to get the best sleep possible. But we do not provide medical advice. This blog is intended for informational purposes only. It is not a substitute for professional medical info, diagnosis, or treatment. Never ignore professional medical advice in seeking treatment because of something you have read on our blog.
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Written by Monica Chinsami, Certified Sleep Science Coach
Monica is a writer who is passionate about the connection between wellness and sleep. She believes sleep has the power to unlock our greatest potential for health and happiness. Topics she's covered range from well-being, to the latest trends in sleep health and bedroom aesthetics. Monica holds a BA in Journalism from Monash University and is a Certified Sleep Science Coach.
