Sleep Soreness Secrets: Unlocking the Mysteries of Morning Aches and Pains and How Sleep Posture Can Make a Difference

Your alarm goes off, and your day begins. As you hop out of bed, you're greeted with the not-so-pleasant feeling of morning soreness and stiffness. But why does this happen?

There are many reasons why someone might wake up feeling sore—injuries, aging, pre-existing medical conditions, to name a few. However, today, we will delve into the significance of sleep posture and explore steps you can take to prevent soreness related to sleep posture.

Fact: One in ten Americans wake up with pain every day (studyfinds.org).

With morning soreness being a common occurrence, why is it that so many of us don't know how to protect against it?

Sleep Position:

Stomach, side, back, and every way in between, each sleep position brings its pros and cons. Let’s review!

Back Sleeping (Supine):

Pros: Promotes spinal alignment, reduces acid reflux, minimizes wrinkles

Cons: Snoring and sleep apnea, may exacerbate sleep disorders

Side Sleeping (Lateral):

Pros: Reduces snoring and sleep apnea, alleviates acid reflux, reduces neck and back pain

Cons: May create wrinkles over time, shoulder and hip pain

Stomach Sleeping (Prone):

Pros: Reduces snoring, eases sleep apnea

Cons: Neck and back strain, facial wrinkles, breathing difficulties

Starfish Position (Arms Up):

Pros: Reduces snoring, minimizes facial wrinkles

Cons: Shoulder pain, may contribute to shoulder and neck issues

Winner:

Back Sleeping with Proper Support:

Place a pillow under your knees to maintain the natural curve of your lower back.

Use a supportive pillow that cradles your neck and head while keeping your spine aligned.

Preventing Morning Soreness:

Stretching. To help alleviate morning soreness, try to incorporate ten minutes of simple stretches into your daily routine.

Cobra Pose:

Runner’s Stretch:

Child’s Pose:

Sleep Schedule

In combination with daily stretching, sticking to a regular sleep schedule and routine may help prevent soreness while bringing consistency and comfort to your overall sleep hygiene.

Here are some tips to help you get started:

Set a wake-up and bedtime alarm to keep you on track!

Turn off screens at least an hour before bed.

Craft wake-up and bedtime routines.

Managing Activity-Related Inflammation:

One of the best ways to manage potential soreness is by targeting the source. Fortunately, many of nature’s best ingredients help protect you from soreness and stiffness. Some of these ingredients include turmeric, tart cherry, ashwagandha, and ginger root - all of which are found in our daily inflammation supplement: Perform.