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Shoulder discomfort at night can be frustrating, especially when it disrupts your sleep and leaves you waking up sore. Sleep is a time for the body to rest and repair itself, so when discomfort in the shoulder interferes, it can prevent you from getting the restorative sleep you need.
Over time, poor sleep quality can negatively impact overall health, impacting energy levels, mood, and even physical performance during the day. Addressing shoulder discomfort is essential for not just better sleep but also improved daily function.
Understanding what’s causing the problem is the first step toward finding relief, whether that means adjusting your sleep habits, changing your posture, or seeking professional guidance when needed.
Ready to learn more about nighttime shoulder discomfort and ways to find relief? Let’s get into it.
The shoulder is a complex and highly mobile joint, connecting the upper arm bone (humerus), shoulder blade (scapula), and collarbone (clavicle). It's supported by a network of muscles, tendons, and ligaments, including the rotator cuff, which helps maintain stability and control during movement.
Because of its wide range of motion and intricate structure, the shoulder can be vulnerable to strain and injury, especially when it’s not properly supported during sleep. Discomfort in the shoulder often radiates to other areas, like the neck, back, or upper arm, making it difficult to pinpoint the source of the problem.
At night, lying in certain positions can compress these structures, leading to tension or a dull ache that can keep you up or cause frequent awakenings. This discomfort can disrupt your sleep cycle, resulting in restlessness, stiffness in the morning, and a lack of energy the next day.
Understanding the underlying anatomy of your shoulder discomfort can help you identify the root causes and make informed choices to protect your shoulder and improve your sleep quality.
Shoulder discomfort while sleeping can stem from various factors, and pinpointing the root cause is key to finding effective solutions.
Here are some of the most common reasons why shoulder pain might be keeping you up at night.
One of the most common contributors to shoulder pain during sleep is poor sleep posture. Sleeping in positions that put excess pressure on the shoulder joint — such as lying on your side or stomach — can lead to misalignment.
When the shoulder is compressed or twisted at an unnatural angle, it can strain the surrounding muscles, tendons, and ligaments. This results in feelings of tension, soreness, or a lingering ache that worsens as the night goes on.
Over time, sleeping in the wrong position can lead to muscle imbalances and even structural issues that extend beyond just the shoulder. For example, side sleepers may experience not just shoulder soreness, but also neck and back stiffness due to the strain on the upper body’s alignment.
Making small adjustments, like switching to sleeping on your back or using an ergonomic pillow, can provide better shoulder support. These simple changes help distribute weight evenly, reduce pressure on the shoulder joint, and allow muscles to relax naturally during sleep.
If back sleeping isn’t comfortable, placing a small pillow under the affected shoulder or switching sides throughout the night can also offer relief.
Repetitive motions from daily activities or specific exercises, like lifting, throwing, or pushing, can overwork the shoulder muscles over time. When these muscles are used frequently without enough rest, it can lead to muscle fatigue, strain, and eventually discomfort during periods of rest — especially at night.
Activities such as frequent overhead movements, heavy lifting, or repetitive motions from sports like tennis or swimming can cause small amounts of stress that accumulate over time, resulting in soreness that may keep you up at night.
The discomfort from overuse often builds up gradually. You may start to notice mild soreness after activities, but without proper care, this can develop into more persistent discomfort. To prevent overuse injuries, it's important to incorporate balanced rest days into your routine, allowing the shoulder muscles to recover.
Adding stretching exercises for the shoulders can also help increase flexibility and reduce tension. For those engaging in regular physical activity, using shoulder sleeves or wraps can offer gentle support, helping to ease soreness during and after workouts.
Paying attention to early signs of overuse and giving your shoulders the rest they need can significantly improve comfort during both daily activities and sleep.
The rotator cuff plays a crucial role in the shoulder’s mobility and stability. It’s a group of muscles and tendons that work together to keep the shoulder joint in place while allowing a wide range of motion.
However, because the rotator cuff is involved in nearly all shoulder movements, it’s vulnerable to strain, tears, or general wear and tear over time. These injuries are particularly common among individuals who frequently engage in overhead activities, such as throwing sports or certain types of weightlifting.
When the rotator cuff is strained or injured, you might experience difficulty lifting your arm, rotating your shoulder, or performing everyday tasks. At night, these injuries can be especially uncomfortable, as certain sleeping positions may put pressure on the shoulder, aggravating the pain.
If you find it painful to lie on your side or have trouble finding a comfortable position, it could be related to a rotator cuff issue. To manage rotator cuff injuries, physical therapy and strengthening exercises can be helpful.
These exercises focus on restoring strength and mobility to the shoulder while reducing discomfort. Seeking early treatment and incorporating gentle shoulder exercises into your daily routine can make a big difference in recovery and prevent future injuries.
Frozen shoulder, also known as adhesive capsulitis, is a condition characterized by restricted movement and discomfort in the shoulder joint. This occurs when the connective tissue surrounding the shoulder joint thickens and tightens, limiting the shoulder’s range of motion.
People with frozen shoulder may experience stiffness, discomfort, and difficulty moving the shoulder, especially at night, when lying still for extended periods. This condition often develops gradually and can be triggered by prolonged immobility, such as after an injury or surgery.
Certain medical conditions, like diabetes, hormonal changes, or even prolonged stress, may also increase the risk of developing frozen shoulder. The pain and stiffness can significantly disrupt sleep, making it difficult to find a comfortable position.
For those dealing with frozen shoulder, gentle stretching and exercises that improve mobility can be beneficial. Simple movements, like reaching exercises or shoulder rotations, may help loosen the joint and reduce stiffness.
However, since frozen shoulder can be a complex condition, it’s often a good idea to consult a specialist who can guide you through a tailored recovery plan. Early intervention and consistent treatment are key to regaining mobility and improving sleep quality.
Inadequate mattress or pillow support can be a surprising source of shoulder discomfort at night. When the mattress or pillow doesn’t provide proper alignment for the shoulder, neck, and spine, it can lead to strain on the shoulder muscles and joints. Over time, this misalignment can cause discomfort that makes it hard to fall or stay asleep, especially for those who prefer to sleep on their side or stomach.
The type of mattress and pillow you use can significantly influence shoulder alignment. A mattress that’s too firm or too soft can fail to properly support the shoulders, causing pressure points and tension to build up throughout the night. Similarly, pillows that are too high or low can throw off the alignment of your neck and shoulders, causing stiffness and soreness.
To improve sleep quality and reduce shoulder discomfort, choosing the right mattress and pillow is essential. Memory foam mattresses and orthopedic pillows are often recommended for their ability to contour to the body’s natural curves, providing better support for the shoulder, neck, and back.
By keeping the spine aligned, these sleep accessories can help reduce tension in the shoulders, leading to more restful sleep and fewer aches in the morning.
If shoulder discomfort is disrupting your sleep, there are steps you can take to ease the pain and improve your rest.
Addressing shoulder discomfort is crucial for improving both sleep quality and overall physical performance. Ignoring it can lead to ongoing tension, disrupted sleep, and reduced energy levels during the day.
Paying attention to your sleep habits, posture, and the health of your shoulder can go a long way in preventing further discomfort. Small adjustments, like switching sleep positions or investing in better support, can make a noticeable difference.
If your shoulder discomfort persists despite these changes, it may be time to consult a healthcare professional for a more personalized treatment plan. At Copper Fit, our mission is to support your comfort and recovery, empowering you to stay active and feel your best every day.
Sources:
Anatomy, Shoulder and Upper Limb, Shoulder | NCBI Bookshelf
What to Know About Sleep Posture | Sleep Foundation
Frozen Shoulder (Adhesive Capsulitis): Symptoms & Treatment | Cleveland Clinic
