7 tips to fix how you sleep

1. Spot the signs of poor sleep posture.

Experts say that morning muscle pain is often the body's way of signaling poor overnight support. Morning muscle pain along your spine is often the result of hours of improper support while sleeping, said Ellen Wermter, a nurse practitioner who runs Restorative Sleep Medicine, a sleep clinic in Virginia.

When you sleep in awkward positions, Wermter says, "[y]our soft tissue is going to want to sag into those gaps, and the muscles tense to make up for that." Over time, that protective tension can cause inflammation and pain, leading to restless nights spent trying to find comfort.

2. Sleep the same way you stand.

One of Wermter's simplest fixes is to sleep just like you stand. When your body mimics its natural upright alignment, it helps prevent strain along the spine.  

Wermter suggests imagining a straight line from the top of your head to your tailbone. For proper posture, she recommends placing your ears over your shoulders and your shoulders over your hips, with your chin pointed straight ahead and arms resting symmetrically. This keeps the body neutral and circulation flowing.

That's easier said than done, especially for side or stomach sleepers. But Wermter notes that with small adjustments — or even retraining your sleep habits — alignment is achievable.

3. Avoid sleeping on your stomach.

If you're a stomach sleeper, experts say you may be setting yourself up for discomfort. The position can ease snoring but often leads to long-term strain.

When you sleep on your stomach, you can easily overextend your neck, Wermter said. That can irritate neck and shoulder muscles and force you to change positions more often through the night, fragmenting rest.

5. Fill in the gaps with smaller pillows.

Neck support alone isn't enough. Wermter recommends trying to align and cradle the entire length of your spine, including any spaces between your body and the mattress.

Small pillows or towels can fill those gaps. For back sleepers, support under the knees or lower back helps reduce strain. For side sleepers, a pillow between the knees or a body pillow can align the hips and reduce pressure in the hips and lower back, Wermter said. And for stomach sleepers, she says, placing a thin pillow under the hips and stomach can reduce strain on the back.

Even subtle changes can keep muscles relaxed through the night.

6. Choose a mattress that's just right.

Mattress quality matters as much as posture.

With too-soft mattresses, heavier body parts sink and your spine can get out of alignment. With too-firm mattresses, gaps between the body and bed can be pain-inducing. The ideal surface provides balanced support — soft enough to cushion but firm enough to stabilize.

Wertmer recommends replacing your bed every seven years at most.

7. Try basic remedies for lingering pain.

Even with good posture and equipment, some soreness is normal.  

Persistent pain, however, may signal something deeper. Charla Fischer, an orthopedic spine surgeon at NYU Langone Health, advises consulting a clinician if you've had discomfort for more than a week or if it's accompanied by numbness, tingling, or weakness in the neck, arms, or hands.

Otherwise, Fischer recommends a simple toolkit: over-the-counter anti-inflammatories, gentle stretching, massages, and alternating ice or heat packs for 20-minute to 30-minute intervals.

And sometimes, the easiest fix is the most overlooked: A hot shower "can go a long way in calming down those unhappy muscles," Fischer says.