woman slept on her neck wrong.Nothing beats that bright-eyed and bushy-tailed feeling after waking up from a restful night’s sleep. Unfortunately, this blissful morning state isn’t always the reality. Maybe this is currently ruining your mornings – and you’re definitely not alone.

You might be waking up to feel like it’s physically uncomfortable and nearly impossible to even get out of bed. Any movement you make is causing pain and struggle because you’re so stiff. Then you’re questioning left, right and centre where the source of this morning stiffness is coming from. It’s all rather frustrating and annoying.

The truth is, there’s a number of explanations for why morning stiffness could be plaguing your body. But that doesn’t mean you can’t get to the bottom of it immediately. You not only deserve a good night’s sleep, but the ability to wake up feeling your best. Below we hope to give you some clarity and tips to help you wake up on the right side of the bed. Get ready to take control of your body and say goodbye to morning stiffness!

Medical conditions that cause morning pain

It’s important to first rule out underlying medical conditions with a healthcare professional. That way, you can address it with a personal treatment plan as soon as possible. Possible medical reasons could include:

  • A viral condition or autoimmune disorder such as Lupus and Crohn’s disease

  • Inflammation as a result of a bodily injury

  • Thyroid disease

  • Rheumatoid arthritis (RA) or osteoarthritis (OA)

  • Low levels of Vitamin D

One of the more common medical reasons behind waking up sore and stiff is arthritis. The stiffness will usually last around one hour but it can also last longer depending on the individual it affects.

Why you might be waking up sore and stiff

Your mattress and pillows are not supportive enough

Question how long you’ve had your current mattress and whether or not your pillow is comfortable. Is it too soft? Too firm? Have you had your mattress for over eight years? If you answered yes to these questions it may be time to take inventory and replace them.

As our bodies change, so does the type of support we need from a mattress and pillows. But overall, the right mattress will hold your body up while providing relief at your body’s pressure points (knees, hips, shoulders and head). In addition, the right pillow will keep your head, neck and spine in alignment.

Your sleep position isn’t serving you

Think about how you sleep. Are you a back, stomach or side sleeper? While there’s no one sleep position that reigns supreme above all the others, there are positions that may be better suited for you.

If you’re a stomach sleeper, you could be putting strain and pressure on your muscles and joints, which could explain why you’re waking up stiff. Sleeping on your back is fine, but be wary if you already suffer from back pain. As mentioned above, without the right mattress, this might not be a good sleep position. Side sleeping helps keep the spine in a neutral position and prevents neck, shoulder and back pain. As such, this may be a position to try if you’re waking up with sore joints—as long as you’re using the right support.

You’re aging (we know: harsh reality check)

This isn’t something we’re big fans of, but for the sake of this article, it’s important to point out that aging is partly responsible for slight inflammation and stiffening joints. The connective tissue found in areas of the body, including the joints between the bones, slowly starts to stiffen as we age.

You’re not exercising enough (or too much)

We know, we know – another article pointing out how your physical activity levels aren’t cutting it. But we would be remiss if we didn’t include this as a potential reason behind your morning stiffness, especially if you’re getting up there in age.

You don’t want to overwork your body beyond what’s comfortable, but this study proves that regular exercise limits inflammation as a byproduct of aging. Not to mention, regular physical activity is shown to improve our quality of sleep. The National Institutes of Health recommends fitting in at least 150 hours of physical exercise a week (30 minutes a day, 5 days a week). Don’t hurt yourself, but get moving!

11 tips for getting ahead of morning stiffness

While you can’t undo an injury or reverse aging, you can reduce the intensity of morning stiffness by following the tips below.

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1. Go slow.

Move slowly as you’re getting out of bed.

2. Stretch.

Before getting into bed and upon waking up, take around 10 minutes to do some simple body stretches. You could even do this in bed, gently stretching and moving your joints

3. Change your posture.

Observe your posture throughout the day. If you’re slouching at your desk or hunching on the bus, self-correct as soon as you notice it.

4. Hydrate!

Drink a large glass of water before you start your day (or reach for your coffee) to re-energize your muscles and mind.

5. Take a warm bath.

Take a warm shower or bath as soon as you get up. This will help dilate your blood vessels, allowing your muscles to soothe and relax.

6. Use heat.

Sleep in a warm, comfortable temperature and have heating pads accessible if you need more warmth. Heat treatments are excellent at easing joint stiffness before you settle in for the night.

7. Switch sleep positions.

Try sleeping on your back or side with a pillow in between the knees instead of sleeping on your stomach.

8. Upgrade your diet.

Eat a healthy, light breakfast with plenty of fruits and fiber-rich whole grains. Avoid refined carbs, sugar and fried foods as they contribute more to inflammation than you may think.

9. Manage your stress.

Reduce any overbearing stress, as this can exacerbate bodily aches and pains. Practice mindful meditation or start a relaxing nighttime ritual before going to bed.

10. Replace your sleep equipment.

Consider replacing your current mattress and pillows to ones that better support your spine and neck.

11. Seek extra help.

Consult a physical therapist to help with pain management or recovery from a medical condition.

Final thoughts

There’s no better time to take action on your sleep quality and health than today. Noticing that you have morning stiffness isn’t fun to begin with, but it’s certainly not fun to wake up with it every single day. Get the professional help you need and then make some modifications to your sleep arrangements and morning routine to get back that bright-eyed and bushy-tailed feeling.