Why is your shoulder keeping you awake at night?
Do you have trouble sleeping because of shoulder pain? Do you wake up in the middle of the night and can't get back to sleep? Rest assured: you are not alone. Many people experience the same thing, often without realizing that these two problems are related. We often pay at night for what we have done during the day.
1. A vicious circle: shoulder pain ↔ sleep disorders
Studies have shown that people suffering from shoulder conditions—such as tendonitis, rotator cuff tears, subacromial impingement, or capsulitis—very often experience sleep disorders. These include waking up during the night, insomnia, and non-restorative sleep.
More than 80% of people who have suffered from shoulder pain for more than three months experience sleep disorders!
One study even showed that people with shoulder problems wereup to five times more likelyto suffer from insomnia.
2. Why pain increases at night
When lying down, pressure in the shoulder joint increases, particularly in certain positions. This can compress the tendons or the subacromial bursa, exacerbating the pain.
At night, biological factors (inflammation, temperature changes, muscle relaxation, etc.) make the body more sensitive to pain. In people suffering from capsulitis, for example, nighttime pain is often one of the very first symptoms.
3. Sleeping position plays a key role
Sleeping on your side, leaning on the painful shoulder, increases pressure, which contributes to maintaining the pain.
Some studies indicate that adopting a different position (on your back or on the opposite side) can improve nighttime comfort. The French national health insurance system even recommends using a cushion to reduce nighttime pain. Using an ergonomic shoulder cushion allows you to follow this advice while improving your comfort by providing optimal relief.
By slightly raising the back of your bed, if you sleep on your back, you will further improve your comfort.
4. Lack of sleep increases pain
And that's not all: not getting enough sleep increasessensitivity to pain. The less you sleep, the more reactive your nervous system becomes, and the more intense the pain seems. It's a vicious cycle.
In children, daytime sleepiness is associated with neck and shoulder pain a few years later.
5. And after surgery? Not always easy either.
Some people who have had shoulder surgery (particularly for rotator cuff tears) sleep better after a few months, but not always immediately. Recovery, post-operative pain, stress, or taking medications such as opioids also affect sleep.
What you can do in practical terms
Here are some simple, research-backed tips to relieve your nighttime pain:
- Change your position: avoid sleeping on the painful shoulder, and try an ergonomic shoulder cushion.
- Invest in a good mattress: medium-firm support can reduce pressure points.
- Adapt your physical and sporting activities in terms of duration and intensity. Analyze the relationship between your activities during the day and the quality of your sleep the following night.
- Take appropriate medication in the evening: an anti-inflammatory or painkiller may help occasionally, on medical advice.
- Do gentle exercises: self-rehabilitation or physical therapy can improve mobility and reduce pain.
- Treat the cause of the pain: don't suffer in silence, consult your doctor; an accurate diagnosis will enable effective treatment.
- Take care of your sleep hygiene: go to bed at regular times, dim the lights, keep screens away, and relax before going to sleep.
- Use a suitable ergonomic neck cushion: this will also improve your comfort if your pain is cervical in origin.
An essential message: you are not alone
Many people struggle with shoulder pain every night. It is a common problem that is well known to the medical profession. By talking to healthcare professionals and implementing appropriate solutions, it is entirely possible to regain quality sleep... and pain-free days.
Bibliography:
- Mulligan et al., 2015.
- Cho et al., 2013
- Hammad et al., 2022.
- Werner et al., 2010.
- Holdaway et al., 2018.
- Zenian, 2010.
- Ameli (Health Insurance)
https://www.ameli.fr/aveyron/assure/sante/themes/epaule-douloureuse/vivre-epaule-douloureuse-chronique - Khazzam et al., 2018.
- Longo et al., 2019.
- Barandiaran et al., 2022.
- Longo et al., 2021.
- Auvinen et al., 2010.
- Franzen & Buysse, 2013.
- Finan et al., 2013.