How to Prevent Post-Sleep Muscle Aches
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Time to read 3 min
Causes of muscle aches in the morning
If you frequently find yourself waking up in the morning feeling stiff, pained, or uncomfortable, your sleep could be affecting the well-being of your muscles.
The following list includes examples of sleep-related causes of muscle aches and pains:
- dehydration
- poor sleeping position
- unsupportive pillow or mattress
- prolonged inactivity
Sleep positions that can cause muscle aches
- stomach sleeping - causes poor spinal alignment and neck strain
- fetal or other non-straight position - twists the spine or raises limbs into an awkward position for hours
- resting head on arms - puts unnecessary weight on arms, can cause them to fall asleep or have pins and needles
Dehydration and morning muscle aches
You know it's important to stay hydrated during a gym session to replenish yourself and prevent muscle strain - sleep is pretty similar. Not drinking enough water before bed or excessive sweating during bedtime can increase your likelihood of experiencing cramps, pain, or fatigue. Lack of water means that your body isn't getting the essential blood flow and nutrients required to maintain and repair your muscles after a day's use.
How to prevent morning muscle aches
Mattress and pillow upgrades
On average, mattresses have a lifespan of about 5-10 years, depending on quality and maintenance. Pillows have far shorter lifespans, averaging around two years before their quality and support begin to break down.
Both your pillow and your mattress should work together to support your spine, ensuring your posture remains straight and balanced. Failure to do so can result in muscle aches and prolonged pain, which in turn can affect the quality and duration of your sleep.
When shopping for a mattress that supports your muscles, it is important to take into account:
- firmness - firmer mattresses tend to support alignment more
- material - such as memory foam, which is meant to provide adaptive support
- support for sleeping position - additional body or side sleeper pillows, especially can support your muscles in a way traditional pillows cannot
Sleeping positions that prevent muscular aches
- Sleeping on your back - with the right pillow and mattress support, helps keep the spine straight and twist-free
- Side sleeping - can keep the body aligned, especially with an additional pillow between or under the knees to keep the waist below level
Exercise
The NHS recommends doing simple stretches before bed if you are susceptible to feeling muscle ache in the morning. These include (but aren't limited to:
- hamstring and neck stretches
- simple yoga poses - like child's pose, cat-cow, and knee to chest
- quad and calf stretches
Muscle aches in the morning can be caused by lack of activity, or unsupportive bedding.
Simple stretches, hydration, and ensuring your bedding is of high quality and up to date can go a long way in the battle for healthy and functional muscles.
FAQs
Is memory foam good for muscle aches?
Yes, memory foam's ability to adapt to the contours of your body allows for personalised support that reduces stress on your body, as well as evenly distributing your weight.
How long do mattresses last for?
A high-quality mattress that is well taken care of (e.g, with a mattress topper) can last up to 15 years, although its lifespan is typically much shorter.
The Myza Editorial Team
The Myza Editorial Team works together to create and curate The Sleep Journal, a series of blog posts designed to help our customers with frequently asked questions and curiosities regarding everything in the world of sleep, from sleeping positions to skin and hair care. We also provide regular shopping guides, interviews, and reviews to provide insight into our hand-picked brand collaborations and the benefits they have to offer.
