Sleep is supposed to refresh and heal your body, but for many people, shoulder pain at night becomes a frustrating roadblock to rest. Tossing and turning, struggling to find a comfortable position, or waking up with stiffness can leave you drained the next day. Shoulder pain while sleeping is more common than you think—and the good news is that understanding the causes can help you find effective solutions.

Common Causes of Shoulder Pain at Night

1. Poor Sleeping Position
   Sleeping on one side for long hours can put extra pressure on your shoulder joint, leading to discomfort or numbness.

2. Rotator Cuff Injuries
   Tears, strains, or inflammation in the rotator cuff tendons often flare up at night when the arm is still, causing pain that worsens when lying down.

3. Frozen Shoulder (Adhesive Capsulitis)
   This condition leads to stiffness and pain that peaks at night, limiting your ability to move comfortably.

4. Shoulder Bursitis or Tendinitis
   Inflammation of the shoulder’s soft tissues can cause pain that worsens when lying on the affected side.

5. Arthritis
   Shoulder osteoarthritis or rheumatoid arthritis can trigger pain and stiffness, particularly noticeable during rest.

6. Referred Pain
   Sometimes, pain in the shoulder isn’t from the shoulder at all. Neck issues, nerve compression, or even heart-related problems may cause discomfort at night.

Solutions for Better Sleep with Shoulder Pain

1. Adjust Your Sleeping Position

   • Avoid lying on the painful shoulder.

   • Try sleeping on your back with a small pillow under your arm for support.

   • If you prefer side-sleeping, place a pillow between your arms for cushioning.

2. Use Supportive Pillows and Mattress
   An orthopedic pillow or memory foam mattress can relieve pressure and keep your spine and shoulders aligned.

3. Apply Heat or Cold Therapy Before Bed

   • Heat packs relax stiff muscles and improve circulation.

   • Ice packs reduce inflammation and swelling.

4. Gentle Stretching and Exercises
   Simple stretches and strengthening exercises recommended by a physiotherapist can improve shoulder mobility and reduce pain over time.

5. Pain Relief Options
   Over-the-counter pain relievers, anti-inflammatory gels, or prescribed medication (as advised by your doctor) may provide relief.

6. Lifestyle Adjustments

   • Avoid heavy lifting or repetitive overhead activities before bedtime.

   • Maintain good posture during the day to reduce strain on your shoulder.

7. Seek Medical Advice
   If your shoulder pain at night persists for more than a few weeks, or if it interferes with daily activities, consult an orthopedic specialist. Proper diagnosis—through physical examination or imaging—can help identify the underlying cause and guide effective treatment.

Conclusion

Shoulder pain at night can rob you of the rest your body needs, but you don’t have to suffer in silence. From adjusting sleeping positions to seeking professional care, simple changes can make a big difference. Identifying the cause early and following the right solutions can help you sleep peacefully again—and wake up refreshed, not sore.