How To Sleep With Arthritis Knee Pain

Knee arthritis can make even simple tasks painful, but it’s especially disruptive at night.

Studies suggest that arthritis knee pain at night is rated higher than daytime pain, and affects up to 3 in 4 people with osteoarthritis (van Berkel et al., 2022), leaving many tossing and turning and struggling to get restorative sleep.

Here’s everything you need to know to get relief and to learn how to sleep with arthritis knee pain.

Best Sleeping Position for Arthritic Knee Pain

The right knee arthritis sleeping positions can make a huge difference if you have knee pain at night due to arthritis.

The two suggested positions are side and back sleeping, not sleeping on your front. However, keeping yourself in a healthy sleeping posture is more important than the one you choose. Here’s how:

Side Sleeping

When side sleeping, you need to make sure your body is in alignment. Side sleeping with a knee pillow for arthritis between your knees helps align the hips, pelvis, and spine, reducing strain on the knees.

The best pillow for arthritis knee pain is usually a specialised one made from memory foam, rather than a rolled towel or old pillow.

Back Sleeping

For back sleepers, placing an Adjustable Groove Pillow under the knees or using the Groove® Combination Pillow split in two under both knees can relieve pressure on the joints while keeping the lower back supported.

These positions are ideal for those managing knee pain, and also both chronic hip pain and fibromyalgia pain, as proper alignment can significantly improve comfort.

Can a Pillow Really Help My Knee Arthritis Pain While Sleeping?

Absolutely. A specialised pillow can make a world of difference.

The Groove® Combination Knee Pillow and Adjustable Groove Pillow provide customised support, cushioning the knees and reducing joint stress as you rest. These specialised pillows help with maintaining proper sleeping alignment, and can even prevent stiffness and discomfort, allowing you to sleep better with arthritic knees.

In addition to less pain, users have reported waking with less pain and more energy thanks to targeted support. See the Adjustable Pillow review here.

Tips On Sleeping With Knee Pain From Arthritis

Getting a good night’s sleep with arthritis knee pain can be challenging, but small adjustments can make a big difference.

Here are a few ways to begin…

1. Choose Supportive Sleeping Positions

Adjusting your sleeping position can take pressure off arthritic knees.

Side sleepers should keep knees slightly bent with a supportive pillow between them, while back sleepers benefit from placing pillows under the knees to lift and relieve stress on the joints.

It’s not recommended to sleep on your front with knee pain.

2. Use the Right Pillow for Knee-Friendly Sleep Support

A high-quality arthritis knee support pillow like the Groove Combination Knee Pillow moulds to your legs, providing cushioning exactly where it’s needed.

The adjustable design allows it to adapt whether you sleep on your side or back, helping you rest, without having to spend hours researching how to relieve arthritic knee pain while sleeping.

3. Prepare Your Body Before Bed

Are you winding down before you snooze?

Gentle stretching of the quadriceps, hamstrings, and calves can loosen tight muscles and improve circulation.

Likewise, a warm shower or bath relaxes joints and reduces stiffness, making it easier to settle into a comfortable sleeping position.

4. Support the Joint With Heat, Cold and Environment

Temperature therapy is another at-home way to take the edge off knee pain. Heat packs or microwavable pads soothe aching knees, while cold packs can reduce inflammation.

Beyond temperature support, you can optimize your sleeping environment for more comfort.

Make sure your bedroom is cool and dark to promote restorative sleep and reduce night-time discomfort. If it doesn’t calm you, it needs to be changed!

5. Optimise Your Mattress & Bedding

While optimising your room, take a minute to look at your bedding.

A mattress that sags or is too firm can worsen knee pain when sleeping on side. Instead, look for a mattress that supports natural spinal curves and consider soft, smooth bedding to reduce friction.

A study of 59 healthy adults showed that new, supportive medium-firm bedding can lead to less pain and better sleep-quality (Jacobson, Boolani and Smith, 2009).

Pro Tip: In addition to bedding, a pillow under the knees can make a real difference in comfort.

Final Thoughts

Don’t let arthritis knee pain at night rob you of sleep.

The Groove® Adjustable 3-in-1 Combination Knee Pillow and Adjustable Groove Pillow support alignment, relieve pressure on the knees, enhance your sleep quality, and help you wake feeling refreshed.

Try them risk-free with a 100-night trial! See the Combination Pillow here.

FAQ Section

Why Does My Arthritic Knee Hurt More at Night?

Knee pain (and aches in general) often worsens at night due to joint stiffness from reduced movement and pressure from lying in one position.

Should I Elevate My Knee While Sleeping With Arthritis?

Yes, elevating with a pillow like the Groove® Combination Pillow or Adjustable Groove Pillow can take pressure off the joint and reduce pain.

A pillow under your legs is best for those who prefer back sleeping. If you prefer side sleeping, it’s best to put a pillow between your legs.

How To Elevate Knee While Sleeping With Arthritis?

Lifting your knee can relieve the pressure. The right pillow, like the Groove® Combination Pillow, does the work for you and keeps your leg in alignment so you can finally sleep be

Why Does My Knee Pain Wake Me Up From Sleep?

Nighttime pain may be caused by misalignment, muscle tension around the arthritic joint, or the weight of your legs pressing on sensitive cartilage.

Poor support from your mattress or pillows can worsen pressure on the knee, making it harder for the joint to relax and stay comfortable throughout the night.

References

• ‌Jacobson, B.H., Boolani, A. and Smith, D.B. (2009). Changes in back pain, sleep quality, and perceived stress after introduction of new bedding systems. Journal of Chiropractic Medicine, [online] 8(1), pp.1–8. doi:https://doi.org/10.1016/j.jcm.2008.09.002.
• van Berkel, A.C., Ringelenberg, R., Bindels, P.J.E., Bierma-Zeinstra, S.M.A. and Schiphof, D. (2022). Nocturnal pain, is the pain different compared with pain during the day? An exploratory cross-sectional study in patients with hip and knee osteoarthritis. Family Practice. doi:https://doi.org/10.1093/fampra/cmac074.