The City Mattress Blog

sleep tips

Hip Pain When Sleeping & What to Do About it


Woman in jeans and pink shirt holds side while dealing with hip pain from sleeping

Few things are as uncomfortable as living with hip pain. It’s difficult to walk, exercise, sit, and even lie down comfortably. In fact, if you’re like many people who suffer from hip pain, that’s where your hip pain actually originated- lying down. Why does this happen? And more importantly, what can you do about it? Let’s answer both of these very important questions right now. 

Why do I get hip pain from sleeping?

Pain isn’t normal, no matter what your age or what other underlying health conditions you have. To take it even further, pain that interferes substantially with your sleep isn’t sustainable. More than likely, you’re getting hip pain when sleeping on the side because of one of these:

  • Sleeping on a bad mattress
  • Soreness or overuse from exercise
  • Tight muscles
  • Injuries
  • Hip osteoarthritis

How to get rid of hip pain when sleeping

The most common cause of nighttime hip pain, the soreness from sleeping on a bad mattress, is easily resolved. In fact, even if your hip pain when sleeping isn’t directly caused by a bad mattress, it will be further exacerbated by one. These four steps can help:

Change your sleeping position

If you regularly wake up at night from hip pain, the way you’re sleeping or your mattress could be to blame. Finding the right sleeping position can often help you to relieve hip pain at night. Sleeping on your side can place additional pressure on your hip, causing irritation or pain. Sleeping on a hip that’s already sore, night after night, is sure to make the pain worse. If you’re sleeping on your side, adjusting yourself to sleep on your back can relieve pain and pressure put on your hip. You may find that if you put a new pillow under your knees, you are not as tempted to roll over and there’s less pressure on your hip joints.

Upgrade your mattress

Switching positions while you sleep can start to alleviate hip pain when sleeping on the side. For most people this is easier said than done, though. You’ve slept this way for years! Even if you do manage to force yourself to fall asleep in a different position, chances are good that you’ll roll back over once you’re fully asleep. This is why we recommend you get the sleep products you need in order to sleep deeply and wake up pain free.

You’ll want to look into the mattress you’re sleeping on. It is quite possibly either causing the hip pain or at the very least, not helping it. You want to be supported all night long. If you’re sleeping on a mattress that is old, cheap, or not supportive enough, the hip you are laying on can press too hard into the mattress, creating misalignment and pain the next morning. 

Many side sleepers feel most comfortable on a Firm mattress or a Medium Firm mattress. A soft, cushiony mattress may not offer the needed joint support on your hip. While you may find the softness of a Plush mattress comfortable at the start of the night, you can wake up feeling achy in the morning. Don’t worry- a Firm or Medium mattress will still be very comfortable! Consider something like the Stearns & Foster Rockwell Luxury Firm Mattress. This mattress features an exclusive Indulge HD Memory foam that is made exclusively for Stearns & Foster. This foam offers pressure relief, motion reduction, and the support you need to be on your side, and your hip, all night long. The IntelliCoil support system is also there to help provide lasting comfort and support.

Practice good sleep hygiene

Good sleep hygiene means getting into a nightly routine that encourages restful and deep sleep. Hip pain at night can certainly affect your ability to sleep. However, it will be harder for it to do so if you’re already practicing good sleeping habits. Go to bed and get up at the same time every day. Ensure that your routine is relaxing. A bedtime routine that includes watching a scary television show until midnight is no good at all! Avoid food that can be disruptive to your sleep, like greasy and spicy foods. Keep your bedroom cool. Minimize the clutter and distraction in your bedroom, making it a space for sleep only. 

Perform hip stretches before going to bed

Hip stretches are especially important if you’re suffering from hip pain when sleeping. Talk to your doctor or do a bit of online research about stretches you can try. These will work out the tension you’re holding in your hips and can relieve pain before bed. If you’re going to bed on a comfortable, supportive mattress, your body will be ready to rest!

It’s time to break the cycle! Up to 90% of people with chronic joint pain don’t sleep well. That lack of sleep could be influencing your pain and mobility the next day. If you suffer from hip pain at night, it could be affecting your chances of recovering completely from the injury or condition that caused your pain because your body works hard at healing when you’re asleep. Bad sleep on an old, poorly-made mattress causes hip pain and hip pain makes it harder to sleep. It’s time to get out of that cycle right now! When you buy a new mattress from City Mattress, we often deliver it the very next day- for free, of course. This means if you visit your nearest City Mattress location today, you could be sleeping better by tomorrow night!

Getting the deep, uninterrupted sleep your body needs will improve your daily productivity and overall quality of life. In fact, improving your sleep is the most important thing you can do for your overall health!