Not Sleeping Well After Staying Up to Watch the Jays? Here's How to Sleep More Comfortably (and Wake-Up Pain Free)
- Sasha Guay
- Nov 3
- 2 min read
The world series has just come to an end, which meant a lot of late nights cheering on the Jays! But if you’ve been waking up stiff, sore, or restless after those extra innings, your sleep posture might be part of the problem.
Whether you’re dealing with neck tension, back pain, or nerve symptoms that flare up after lying down, a few simple adjustments can make a big difference in how well you rest and recover. Here are some physio-approved modifications to help you get a better night’s sleep, even after a late game.
Nerve Pain Down Your Arm
If you notice tingling or numbness in your arm when you lie down, try sleeping with your hand/arm resting on your chest.
This position helps keep your shoulder and neck in a neutral position and reduces tension on the nerves that travel down your arm.
Low Back/Hip Pain
Maintain your spine and pelvic alignment by placing a pillow between your knees when sleeping on your side.
Choose a pillow wide enough to keep your knees hip-width apart: this prevents your hips from twisting during the night and eases pressure on your lower back.
Shoulder Pain
If shoulder pain wakes you up, place a pillow under your upper arm so your arm rests about 30° away from your side and 30° in front of your body. This helps take pressure off your shoulder joint and keeps the muscles around it relaxed.
Neck Pain
Avoid stacking multiple pillows! Instead, use just one pillow that’s the right thickness for your sleeping position.
If you sleep on your side, your pillow should fill the space between your head and the edge of your shoulder to keep your neck aligned with your spine.
Your sleeping position should support recovery, not cause more discomfort. A few small changes can go a long way in helping you wake up feeling rested and ready to recover from those late nights!
If pain or stiffness continue to interrupt your sleep, our physiotherapists can help identify the cause and guide you toward better rest and recovery. Click below to book an initial assessment!
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