Trying to sleep when your body hurts can feel exhausting in more ways than one. Many people with chronic pain find that discomfort becomes more noticeable at night.
This guide explains why sleep can be harder with pain and some gentle steps that may help you rest more comfortably.

Why pain often feels worse at night

Night-time can make pain feel more intense for several reasons.

During the day your attention is often on other things such as work, conversations, or movement. At night the environment becomes quieter and your body is still. That can make discomfort easier to notice.

Your body also changes how it regulates temperature, hormones, and muscle tension while you sleep. For some people with long-term pain, these shifts can make it harder to settle into comfortable positions.

Research shows that sleep and pain influence each other. Poor sleep can increase pain sensitivity, and ongoing pain can make sleep more fragmented. The good news is that small changes to your night routine can sometimes help both improve together.

Start by making your sleeping position more comfortable

One of the simplest places to start is how your body is supported in bed.

You could try small adjustments to help joints and muscles feel more supported.

For example:

• If you sleep on your side, placing a pillow between your knees can reduce strain through the hips and lower back.
  
  
• If you sleep on your back, a pillow under your knees may help the lower back feel more supported.
  
  
• If your shoulders feel uncomfortable, hugging a pillow can help support the arms.
  

The aim is not to find a perfect position, but one that allows the body to relax more easily.

Try a short wind-down routine

Your body and nervous system often need time to shift from the day’s activity into sleep.

A short wind-down routine can help signal that it is time to rest. This does not need to be complicated.

You could try:

• Gentle stretching within a comfortable range.
  
  
• Slow breathing for a few minutes.
  
  
• Listening to calming music or an audiobook.
  
  
• Dimming lights during the hour before bed.
  

If stretching feels helpful, you could try a guided stretch through one of the short videos in the VIDA exercise library.

Many people find that small routines repeated each night help the body recognise when it is time to settle.

Change position if you wake during the night

Waking during the night is common for people living with chronic pain. 

If discomfort wakes you, it may help to make a small adjustment rather than staying still and waiting for sleep to return.

Options include:

• Gently changing position.
  
  
• Sitting up for a minute before lying down again.
  
  
• Doing a few slow movements within a comfortable range.
  

These small resets can sometimes help the body relax again.

Pay attention to patterns over time

Sleep can vary from night to night, especially when pain levels change. Looking at patterns across a few weeks can often be more helpful than focusing on a single difficult night.

Your VIDA pain check-in can help you notice links between sleep, activity, and flare-ups. Many people find this useful when learning what helps their body settle at night.

Over time, this can help you build a routine that supports both sleep and pain management.

A simple checklist for better sleep with pain

If sleep has been difficult recently, these steps may be a good place to begin:

• Adjust pillows to support joints in a comfortable position.
  
  
• Try a short wind-down routine before bed.
  
  
• Keep stretches gentle and within a comfortable range.
  
  
• Change position if discomfort wakes you.
  
  
• Notice patterns in sleep and pain over time.
  

Small adjustments often add up. Rest may not be perfect every night, but many people find it gradually becomes easier.

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