Sleep should leave you feeling rejuvenated, but if you’re in pain you’re probably not getting restful sleep. In fact, people with pain are up to four times more likely to report bad sleep than people without pain, according to the National Sleep Foundation’s 2015 Sleep in America Poll. A poor night’s sleep can make you moody and unfocused—and it can also increase your sensitivity to pain. Here are some tricks to help you get your Z’s, no matter what hurts. Sleep Positions for Every Ailment If your shoulder hurts…switch sides. Shoulder pain is known to be worse at night, says Martin Redish, MD, an orthopedic surgeon with Parkridge Medical Center in Chattanooga, Tennessee. “Any kind of shoulder pain hurts more at night because you lie flat and blood rushes to the area,” he says. Try sleeping on the unaffected side while hugging a pillow. If you’re a die-hard back sleeper, put a pillow under the bum shoulder. Propping yourself up so you’re not laying flat can also help alleviate nighttime shoulder pain, Redish says.
If your knee hurts…squeeze a pillow. “Knee pain, especially with degenerative arthritis of the knee, often gets to the point where it can hurt at night,” says Redish. Your best bet is to sleep on your side with a pillow between your legs. The pillow will cushion your knees so they don’t rub together, says Redish. It’ll also reduce pressure on the knee while you sleep. If your wrist hurts…prop it up. Carpal tunnel syndrome, which causes pain or numbness in the wrist, hands, and fingers, has a reputation for hurting more at night. For pain from carpal tunnel, sleep on your back, with your arm propped up by a pillow. You can also use a night splint for the affected wrist(s), says Redish. If your back or neck hurts…pick a firm mattress. Does back pain keep you up at night and out of work the next day? There’s a good chance the answer’s yes. Low back pain is the number one cause of disability worldwide; about 10% of the global population suffers from it. And, about a quarter of Americans report neck pain, the number three cause of chronic pain.
Sleeping on a firm mattress is key to fighting back pain, says Redish. Sleeping on your side with your knees drawn up relieves pressure on the spine. For neck pain, use pillows to keep your neck straight, and avoid sleeping on your stomach with your head turned. If your hip hurts…sleep on the other side. If hip pain is waking you up or keeping you up, you’ll want to sleep on the side that doesn’t hurt and keep a pillow between your legs. Arthritis, especially osteoarthritis, is a common cause of hip pain. About one-quarter of people will develop osteoarthritis of the hip in their lifetime. Hip problems can bring you to tears even during mundane activities like walking or climbing stairs. And, women are twice as likely as men to suffer from hip pain The Golden Rule of Sleep Position When it comes to pain and sleep position, the golden rule is…there is no golden rule. What’s comfortable will vary from person to person. “There’s no secret position,” says Redish.
The most comfortable position will be different for everyone. Redish says get checked out by your healthcare provider if pain starts keeping you up at night.Okay, “miracle” is over the top(per). But if you’ve been waking up feeling achy, have certain kinds of pain, or just need to renew the comfort of a hard but still-sound mattress...the right topper can feel pretty miraculous. Here’s a handy primer on how to choose the best mattress topper for your situation. Toppers for Hip Pain If you wake up with stiff, sore hips—your mattress is most likely too firm. You might also be a side sleeper or tend to stay in one position for most of the night. When your body is under constant pressure from a too-hard surface, circulation is compromised as the tiny veins called capillaries collapse. That often creates hip soreness and aches, with discomfort at its worst in the mornings. Underlying problems such as arthritis of the hip, of course, may compound the misery. A soft, natural latex mattress topper can make your bed feel new and your hips much more comfortable.
Customizable toppers allow you to choose the type of latex or even the degree of softness you’d like; others add casings made of stretchy, knitted fabric for a luxurious, embracing feel. Toppers for Shoulder Pain When you’re on your side, the greatest amount of torso weight is borne by your shoulders. When a mattress has a shallow memory foam or cold gel surface, or features “perimeter support” (extra-stiff foam around the edges)—side sleeping can become very uncomfortable. Broad-shouldered people often experience soreness, stiffness and tingling. And they miss out on how comfortable a sleep surface can be when it accommodates the widest parts of the body. A mattress topper in soft natural latex allows shoulders (and hips) to sink in just enough to relieve the pressure while still keeping the spine aligned. If a topper is too thick, however, back support may be compromised. A 3" to 4" natural latex topper provides enough cushioning to make side sleeping comfortable again without destabilizing the spine.
If you prefer moderate softness, a duvet-style topper can add deluxe cushioning without the uber-pillowy feel. Wool-filled toppers offer dense but breathable comfort that feels quite different from foams. Learn more about our organic mattress toppers HarmonyThe Harmony is one 3" layer of your choice of natural latex in the Savvy Rest organic casing. VitalityThe luxurious Vitality is one 3" layer of Soft natural Talalay latex in a certified organic cotton knit casing. Savvy WoolsyAdd pillowy softness to your mattress with three inches of domestically-sourced, natural wool. Enter zip code to find your nearest Savvy Rest dealer Toppers for Back Pain Many people who have had “slipped” (herniated) disks or other nerve injuries to the back will endure very hard mattresses in order to keep their spines stable during the night. It makes sense, as the electric pain of sciatica can be acute. But there are better solutions. Generally, a very deep or ultra-soft mattress topper, while it may feel wonderful for a few minutes in a showroom, is a risky choice for people with severe back pain.
After a few nights or weeks, the pain may flare up again. Pain that results from injury or disk problems can be re-triggered by toppers that allow a back sleeper to “sink in” too far. But even people with these back issues can enjoy a more comfortable mattress, with a fiber-filled topper that’s not too thick. A 3" wool-filled topper will gently cushion the mattress, improve air circulation and reduce heat build-up beneath the sleeper. These toppers won’t compromise spinal support. Simple pressure point areas in the back, such as over the tailbone, can be relieved by almost any topper. You can choose whichever style appeals, and any depth that feels comfortable. A Note on Memory Foam Toppers The contouring reaction of this synthetic foam occurs when your body heat sets off a chemical reaction within the foam. It’s a molding, almost clasping feel that some users compare to sleeping in damp sand. If you’ve never encountered memory foam before, the novelty of the sensation can feel exhilarating—at first.
Apart from the toxic chemicals, another downside of memory foam toppers is that the foam not only requires trapped body heat to create its close-fitting feel—but also to maintain it. This means that every time you shift or adjust position during the night, your body has to re-heat the foam to make it feel good again. The full response can take up to 15 minutes, so many people find that despite its gadget-y appeal, memory foam makes sleep more restless. Natural latex is more supple, more breathable, and safer for your health than memory foam, hybrid foams or gels. You might also enjoy... The Right Mattress Firmness For You One of the questions we always make sure to ask our customers is whether they sleep on their back, stomach or side. This is one of the most important factors when trying to determine the right mattress feel for you. There is nothing more uncomfortable than sinking into a mattress when you want a firmer feel or feeling like you’re sleeping on a rock when you want a mattress that will gently hug you.