Living with chronic pain isn’t just a daytime challenge, it follows you into the night. If you’ve ever tossed and turned because your hips, back, or joints just won’t settle, you’ll know how hard it is to get quality rest.

This Pain Awareness Month, we spoke with Natalie, who lives with a connective tissue disorder, about what it’s really like to sleep with chronic pain and how small changes, especially the right pillow setup, can transform your nights.

At Groove, we hear stories like this from our customers all the time, but Natalie’s personal experience really brings it home.

Here’s our conversation.

What Does Sleeping With Chronic Pain Really Feel Like?

Charlotte: Describe what sleeping with chronic pain is like in three words?

Natalie: Debilitating, hopeless, and a roulette. You don't know what you're going to get each night, sometimes a good night and sometimes a shocker!

Why the Right Pillow Setup Can Make All the Difference

Natalie: I'm currently trying out a newly developed Groove Knee Pillow that's specifically designed for hip and lower back pain.

I can't say all that much about it right now, but I can say the difference is unbelievable. I may have seen a massive difference in being able to fall asleep more quickly and waking up with a lot less stiffness in my lower back and in my hips.

Charlotte: Do you think people underestimate how much the right pillow can help?

Natalie: Absolutely. Fom personal experience I was exactly the same.

When you've suffered for a long time and you give up hope, you kind of lose interest, think.

I think people will be surprised how much pain reduction is possible with the right pillow set up.

You can see from the reviews that people are often skeptical, but they're at that stage where they'll try anything and they’ll often be pleasantly surprised that a pillow makes such a huge difference to stiffness and soreness in particular!

Busting Sleep & Pain Myths

Charlotte: What do you think the biggest myth is about chronic pain and sleep?

Natalie: That there's always a diagnosed illness or injury that's responsible for chronic pain.

Whereas, actually, it’s a lot of women and men in their 30s, my age, that are otherwise healthy and they've got no known cause who are discovering that they are actually carrying around low levels of chronic pain just as a result of modern lifestyles.

Charlotte: One small bedtime change that’s made a difference for you?

Natalie: I try to spend a minute also just kind of checking in with my body before I just dive straight into bed and go to sleep.

In my case, different joints can be sore or stiff or like sharp pain on different days.

So I  try to think, where do I feel sore tonight?

What position is actually going to benefit me? And therefore, which pillow am I going to use tonight if I'm in a very like feet or side sleeper position?

I have to think about where I need support versus if it's a really hot night and I want to starfish on my back. I have to think, okay, well, how's that going to make my hips sore and what pillow do I need?

Spending time thinking about how you want to sleep and what kind of sleep is ahead of you, I think is a good tip.

The Worst Thing You Can Do For Chronic Pain At Night

Charlotte: What’s the worst thing you’ve tried for pain relief at night?

Natalie: Painkillers and it's not the worst because of course they work initially, but they wear off after a few hours and you’re probably going to end up back up in a posture that worsens your pain.

Of course, we need them sometimes, it's about getting through the day the next day, but it's not a fix it's just a bandaid.

Charlotte: How has your quality of life improved with the Groove Knee Pillow?

Natalie: Waking up with less soreness has obviously been a massive win, just feeling less stiffness and less lock in my hips.

I would also say the mental relief of going to bed knowing that it's going to be a pain-free night and a pain-free day the next day. That has been more valuable than the actual pain relief itself.

Feeling more free, feeling more sure that I can have a good day the next day, that's definitely been the biggest quality of life improvement I would say.

Final Thoughts

Sleep and pain are deeply connected. Without proper support, chronic pain can rob you of the rest your body needs to heal and function. But small changes, like posture awareness and the right pillow, can make a dramatic difference.

This September for Pain Awareness Month, we’re shining a light on how pain doesn’t have to follow you into bed.

If you’re struggling with consistent pain at night and it’s impacting your sleep, I’d encourage you to try our Groove Knee Pillow.

And if you’re keen to learn more about how you can improve your sleep quality, then be sure to head to our Sleep Resources Hub for practical advice.

This September during Pain Awareness Month, let’s shine a light on the impact of pain at night and small changes we can make that have a big difference!

FAQs on Chronic Pain and Sleep

What is the best sleeping position for hip pain?

Side sleeping with a supportive knee pillow can reduce pressure on the hips and lower back.

Do knee pillows help with back pain?

Yes. A knee pillow keeps the pelvis aligned, reducing strain on the lower spine.

Can pillows really reduce morning stiffness?

Absolutely. The right pillow setup supports natural spinal alignment, helping prevent soreness and stiffness upon waking.

Is chronic pain always caused by injury or illness?

No. Many healthy people experience ongoing pain due to lifestyle factors such as poor posture or prolonged sitting.