by The Sleep Charity
If you’ve ever gone to bed hoping sleep will ease your aches and pains, only to wake
up feeling worse, you’re not alone. For many people - especially in midlife and beyond
- pain and sleep become closely intertwined, often creating a frustrating cycle that’s
hard to break.
In the UK, around 26% of adults live with chronic pain, rising to 40% in those aged
over 75*. At the same time, sleep struggles are widespread, with many adults getting
less than the recommended 7–9 hours a night.
When you put those two together, it’s no surprise that nights can become
uncomfortable - and days feel harder as a result.
That’s why Groove Pillows has partnered with The Sleep Charity, to better support our
customers on getting the best night’s sleep possible. Here they give us more
information and advice on pain and sleep.
The pain–sleep cycle
Pain doesn’t just make it harder to fall asleep - it can affect the quality of sleep you
get. According to Harvard Health, research shows that people experiencing pain often
lose close to an hour of sleep each night, with frequent waking and lighter, less
restorative sleep.
But the relationship works both ways. Poor sleep can actually increase sensitivity to
pain the next day, making aches feel more intense and recovery slower.
This creates a loop:
- Pain disrupts sleep
- Poor sleep increases pain
- Increased pain makes sleep even harder
Breaking that cycle is key - and one of the most overlooked factors is how your body is
supported while you sleep.
Why alignment matters more than you think
We often focus on how long we sleep, but how we sleep is just as important.
Your spine has a natural curve, and when you’re lying down, your neck, shoulders
and hips should all be supported in a way that keeps that curve neutral. If they’re not,
muscles and joints can remain under tension for hours at a time.
Over time, poor sleep posture can contribute to:
- Neck stiffness
- Lower back pain
- Shoulder discomfort
- Morning headaches
Sleep experts often highlight that side sleeping with proper support, or maintaining a
neutral position on your back, can reduce strain on the spine.
This is where considering your pillow and bedding choices can make a difference -
not as a cure, but as part of a supportive sleep environment that helps your body rest
more naturally.
Small changes that can make a big difference
Improving sleep when you’re in pain isn’t about one quick fix. It’s about creating the
right conditions for your body to relax and recover overnight.
Start with your sleep position. If you sleep on your side, placing a pillow between
your knees can help keep your hips aligned. If you sleep on your back, supporting the
natural curve of your neck is key. Even small adjustments can reduce overnight
strain.
Your wider sleep environment matters too. A cool, dark and quiet bedroom supports
deeper sleep, while breathable bedding can help regulate temperature - particularly
helpful during midlife hormonal changes or menopause.
Try to wind down in the hour before bed. Gentle stretching, reading, or a warm bath
can help relax muscles and signal to your body that it’s time to rest. Avoid long
periods slouched on the sofa or looking down at devices late in the evening, as this
can increase tension in the neck and back before you even get into bed.
And don’t underestimate consistency. Going to bed and waking up at similar times
each day helps regulate your body clock, improving both sleep quality and how your
body manages discomfort.
When to seek extra support
While lifestyle and sleep environment changes can help, persistent or worsening pain
should always be discussed with a healthcare professional. Pain that regularly
disrupts sleep isn’t something to ignore - it’s a signal from your body that deserves
attention. Equally, if you’ve been having trouble sleeping for more than three months,
it’s worth a visit to your GP.
A more comfortable night starts with support
Sleep should be a time for restoration, not discomfort. While no single product can
solve pain, supporting your body in a well-aligned position overnight can play an
important role in improving both comfort and sleep quality.
For many people, especially in midlife and later years, it’s these small, consistent
changes - better alignment, a supportive sleep setup and healthier sleep habits - that
gradually lead to better nights and easier mornings.
If you struggle with your sleep, The Sleep Charity has a National Sleep Helpline. Call
03303 530 541
Monday – Thursday | 9am – 11am
Monday, Tuesday & Thursday | 7pm – 9pm
* Versus Arthritis (based on UK population studies including the Health Survey for
England)