Waking up with body aches and pains is a common complaint. There are several potential reasons why you may feel sore first thing in the morning.
You slept in an awkward position
Sleeping in an awkward, unusual position can put strain on the muscles, causing them to ache the next morning. For example, if you fall asleep on the couch scrunched up, or with your neck at an odd angle on your pillow, you may wake up with neck and back pain.
Sleeping in the same position the entire night without moving can also cause aches. Muscles held in one place for hours can stiffen up overnight.
You have untreated sleep disorders
Certain sleep disorders like sleep apnea may result in morning body aches. With sleep apnea, your breathing is disrupted briefly multiple times during sleep. This can deprive muscles of oxygen, causing morning soreness.
Other sleep disorders like restless leg syndrome can also lead to achy muscles in the morning. The uncontrollable leg movements during the night can cause muscle fatigue.
You have an inflammatory condition
Inflammatory conditions like rheumatoid arthritis, lupus, and fibromyalgia can cause morning joint and muscle aches. With these conditions, inflammation affects the muscles and joints, making them more sensitive and painful.
Often the morning pain and stiffness last for hours but may improve somewhat with movement and activity.
You’re dehydrated
Being dehydrated can contribute to overall body aches. When dehydrated, the muscles are deprived of adequate fluid. This leads to muscle fatigue and soreness.
Try drinking a large glass of water before bed, and as soon as you wake up in the morning. Proper hydration may help reduce achiness.
You have chronic pain conditions
Persistent morning pain and achiness may be a sign of certain chronic pain disorders like fibromyalgia. With fibromyalgia, you have increased sensitivity to pain all over the body.
Other chronic pain conditions like arthritis, chronic fatigue syndrome, and nerve pain disorders can also cause morning aches.
You slept too long
While we often think more sleep equals better sleep, this isn’t always true. Sleeping longer than our bodies are used to can also lead to morning grogginess and achiness. This is because it throws off your normal sleep cycle.
Aim to stick to a regular sleep schedule as much as possible. Oversleeping on weekends when you can sleep in may contribute to body aches.
You have an injury
An injury like a muscle strain or sprain can cause morning pain. For example, if you sprained your ankle recently, it may ache first thing when getting out of bed.
An old injury that never properly healed can also act up first thing as well. Getting up and moving around creates blood flow to the area, which may make it more painful.
You’re getting sick
Body aches are often one of the first symptoms of coming down with an illness like the flu or common cold. If you feel sore when waking up, monitor for any other signs of sickness.
The immune response to a virus or infection can cause mild muscle and joint achiness before full blown symptoms develop.
You’re depressed
Depression has been linked with increased risk of body aches and pains. Researchers believe this may be due to alterations in pain perception pathways in the brain.
If morning body aches are accompanied by other depressive symptoms like low mood, loss of pleasure, and changes in sleep and appetite, discuss this with your doctor.
You have vitamin deficiencies
Lacking certain vitamins can contribute to mystery morning aches. Deficiencies in vitamin D, the B vitamins, and magnesium are common culprits.
Vitamin D helps reduce inflammation which may otherwise cause muscle and joint pain. The B vitamins are needed for energy production in the muscles. Magnesium assists with muscle relaxation.
You’re post-menopause
Hormonal changes during and after menopause can increase the risk of creaky, achy joints and muscles in the morning hours. Loss of estrogen is thought to contribute to this discomfort.
Hormone replacement therapy may help reduce menopause-related morning stiffness and pain for some women.
Tips for reducing morning body aches
Here are some tips to help you wake up feeling better rested and less sore:
- Use a mattress that properly supports your body while sleeping
- Avoid caffeine, alcohol, and screen time before bed
- Stretch gently before getting out of bed
- Take an anti-inflammatory medication like ibuprofen
- Apply a heating pad or ice to sore areas
- See a doctor if pain persists more than a few weeks
When to see a doctor
Occasional minor morning aches are usually nothing to worry about. But if you have severe, persistent pain that affects your daily function and sleep, see your doctor.
Seek medical care for morning body aches if they:
- Happen frequently for weeks
- Are accompanied by joint swelling or redness
- Worsen, rather than improve, as the day goes on
- Wake you up at night
Diagnostic testing like x-rays, MRI, and bloodwork can determine if there is an underlying inflammatory, autoimmune, or chronic pain condition causing your symptoms.
Conclusion
There are many reasons for waking up feeling achy and sore. Simple reasons like a poor sleeping position can cause it. But persistent morning pain may be a sign of something more serious requiring medical evaluation.
Pay attention to when and where the morning achiness occurs, and discuss this with your doctor. Determining the cause is key to finding the appropriate treatment and relief.