In a perfect world, we’d all wake up comfortable and cozy after sleeping peacefully for eight straight hours and glide out of bed feeling completely refreshed. In reality, though, many of us are lucky to log that much time between the sheets—and even luckier if we wake up without a kinky neck, stiff shoulders, or an overall achy feeling. So much for rested and recharged, eh?
Here, experts break down why you might feel like the Tin Man in the morning, plus what you can do to help solve the problem.
First, Some Stiffness In The Morning Is Normal
Just like your car after sitting outside on a cold, winter night, you too need a little warming up before you get moving in the morning, says physical therapist Brett Laffin, D.P.T.
You see, as you sleep, the lubricating fluid in your joints and fascia (the connective tissue that covers your bones, muscles, and organs) actually thickens, he explains. “This is because some of the fluid is absorbed by the tissues in your body while you sleep, and the remaining fluid is affected by the reduction in body temperature that naturally occurs while you’re sleeping,” Laffin says.
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Pretty much everyone experiences this—and Lafflin recommends simply taking a minute or two to loosen up before starting your day. A little light movement will warm up your body temperature, get your blood flowing, and bring fluid back into your joints.
His go-to is some light stretching in bed—particularly the “single knee to chest stretch.” While lying on your back with your knees bent and feet flat on the bed, pull one of your bent knees toward your chest until you feel a gentle stretch in your lower back and buttock area. Hold here for 15 to 30 seconds, and then repeat with the other leg. Complete three repetitions on each side. Rolling your ankles and wrists may feel good, too!
Common Culprits Behind Next-Level Stiffness
Beyond the normal stiffness you’re bound to feel from time to time, there are a few reasons you might be extra achy in the A.M. Here’s a look at each, plus how to troubleshoot it for more limber mornings.
The Problem: Sleeping in the Wrong Position
The position you sleep in can majorly affect how you feel in the morning. Sleeping on your stomach can cause strain on your neck and back, while sleeping on your side can potentially cause shoulder pain, says Sleepopolis director of sleep health Dr. Shelby Harris, Psy.D, who is board certified in Behavioral Sleep Medicine by the American Academy of Sleep Medicine. Sleeping on your back is generally considered the best position. (It may even help fend off tension headaches.)
The Remedy
Try to sleep in a position that aligns your spine, such as on your back or on your side using a supportive pillow, Harris says. Avoid sleeping on your stomach. If snoring interferes with your sleep position (and quality or quantity), talk to a sleep doctor for treatment options.
For extra support here, back-sleepers might consider adding a pillow or two beneath their knees to ease pressure on their backs, while side-sleepers can tuck a pillow in between their knees to keep their spines properly aligned, according to Veritas Health.
The Problem: Your Mattress Needs To Go
Constantly waking up full of kinks? An old or uncomfortable mattress could be to blame for your stiffness or soreness in the morning, Harris says. Considering you (ideally) spend a third of your time lying on this surface, it’s not shocking that the wrong mattress can leave you hurting.
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A mattress that’s too soft can lead to poor spinal alignment, while a mattress that’s too firm can strain pressure points in your hips, shoulders, and torso, she says. And, as any mattress ages, its support naturally wears thin.
The Remedy
Invest in a good quality mattress that supports your body and aligns your spine, Harris says. (You may need to shop around based on your preferred sleeping position and any other specific health needs.) The National Sleep Foundation recommends replacing your mattress every six to eight years, or sooner if your mattress has saggy spots or creaky springs, you’re regularly waking up with muscle and joint stiffness or pain, or you notice that you sleep better when you’re at a hotel or staying with family.
The Problem: Your Room Is Too Hot or Too Cold
Sleeping in an environment that is too cold can cause muscles to become tense, leading to stiffness and discomfort in the morning, Harris says. Meanwhile, a too-hot environment can impact your circadian rhythm and sleep quality, leaving you fatigued and achy after a night of tossing and turning.
The Remedy
Keep your bedroom at a comfortable temperature, which is between 60 and 67 degrees Fahrenheit for most people, suggests The National Sleep Foundation. They also recommend taking a warm bath an hour or two before bedtime, opening windows and using fans as needed, and not sleeping in heavy sweats.
The Problem: You’re Dehydrated
Staying hydrated is generally one of the best things you can do for your health—and also can be essential for getting a good night’s rest. Dehydration can cause muscle cramps and stiffness, especially in the morning, says Board of Behavioral Sleep Medicine certified sleep expert Nicole Eichelberger, B.S.M., of Mattressive. After all, they need ample water and electrolytes to function properly.
The Remedy
Make sure to drink enough water throughout the day to stay hydrated, Eichelberger suggests. Start with drinking about half of your body weight in ounces of water, scaling up if you work out a lot or live in a hot climate. If you find it difficult to down enough H2O try adding natural pops of flavor from lemon or mint, or eating hydrating foods like watermelon or cucumber. You can also add a flavored electrolyte-packed hydration drink mix for a two-for-one of flavor and important minerals.
The Bottom Line
While some stiffness is totally expected as your body wakes up from a long slumber, it’s not normal to go all day with a creaky neck or stiff hips. If your discomfort occurs often and lasts beyond the first few minutes of your day, your sleeping environment or routine may need some tweaking.