Why Do I Feel Stiff When I Wake up? 7 Tips for Relief

Jun 30, 2025 · 4

Do you wake up from what you thought was a decent night’s sleep, only to find yourself struggling to get out of bed because your body feels stiff, achy, and slow to move? You’re not alone. Morning stiffness is incredibly common, especially as we age—but that doesn’t make it any less frustrating. What’s tricky is that many people don’t fully understand why it happens or what they can do about it. The good news? There are simple ways to reduce that stiffness and start your day feeling a little more comfortable and in control.

There are several possible reasons for morning stiffness.

Poor Sleep Quality

Is your quality of sleep as good as you think it is? Perhaps you are not getting enough deep sleep. This is the sleep cycle during which the body undergoes essential repair of muscle and other tissues. Deep sleep, also known as slow-wave sleep, primarily occurs during the first half of the night. Many factors can negatively impact sleep quality, including excessive napping, caffeine and alcohol consumption, or poor sleep conditions such as excessive noise, temperature, or light.

Mattress and Pillow Problems

How is that old lumpy mattress working for you? Perhaps you’ve been putting off buying a new one due to cost or the hassle of shopping, but a worn-out mattress can lead to poor sleeping posture and overnight strain on your muscles. The same can be said of your pillow. The wrong pillow can result in an annoying morning neck ache.

Lack of Exercise

As we age, we experience reduced circulation and lubrication of the joints. After a prolonged period of inactivity, such as when we sleep, it takes some of us a while to get moving in the morning. However, if we lead a less active lifestyle, weak muscles don’t support our joints well, and the joints themselves become less supple. This can result in more pain and a longer recovery time each morning.

Medical Conditions

Arthritis, in its various forms, can be a significant cause of morning stiffness. Osteoarthritis (OA) is the chief cause of diminished joint lubrication in older adults. However, what many would assume is OA might be a more serious inflammatory type, like rheumatoid arthritis. Other medical conditions that can cause morning stiffness are thyroid disease, vitamin D deficiency, fibromyalgia, and obesity.

Regardless of the cause, here are some ways to alleviate morning stiffness.

Prioritize Sleep

Getting quality sleep can significantly reduce the severity of morning stiffness. Ensure your mattress and pillow provide the best possible comfort and support. Mattress selection should take into account your typical sleep positions (back, side, stomach, or a combination of these), as well as your weight and height. Do some research ahead of time, then shop in person where you can lie on the mattress to get the best sense of how it feels. As for pillows, the Harvard Medical School advises that a pillow should be positioned higher under your neck than under your head to keep your spine straight and help prevent pain.

Ensure your sleep environment is dark, quiet, and at a comfortable temperature. Put your phone on silent mode and avoid using it or other screens just before sleeping, as research has shown that the blue light from such devices makes it more difficult to fall asleep. If you’ve already tried to eliminate these disruptions and are still not sleeping well, there may be other underlying conditions, such as sleep apnea.

Stay Hydrated

Be sure to drink enough water throughout the day. Dehydration can negatively impact joint lubrication, leading to stiffer and less flexible joints.

Low Inflammation Diet

Inflammation in the body can contribute to joint pain and stiffness. Foods rich in antioxidants, omega-3 fatty acids, and other anti-inflammatory compounds can help limit the triggers of inflammation. Good food choices include colorful fruits and vegetables, such as berries, leafy greens, and cruciferous vegetables (like broccoli and cauliflower), as well as oily fish like salmon, mackerel, and tuna, and healthy fats.

Stretch Regularly

Stretching frequently helps your muscles and joints relax, which in turn reduces the risk of morning stiffness. A quick morning stretching routine, even before getting out of bed, will get your heart rate up and muscles warm.

Reduce Stress

We often overlook the effects of stress, but it can be highly detrimental to our health, including a good night’s sleep. To lower stress, try meditating regularly, set aside time every day to do something you love, or incorporate a little extra exercise into your daily routine.

Exercise Regularly

Speaking of exercise, engaging in more physical activity will boost your health in numerous ways, including relief from morning stiffness. Consider your aching body a hint that getting in better shape should be a higher priority.

See Your Doctor

If your morning stiffness persists despite trying the ideas above, consider consulting a medical professional. It may be a sign of some deeper issues that need to be addressed.

Morning stiffness is a common occurrence, especially as we age. However, you don’t need to suffer at the break of every dawn! Try these ideas, and hopefully your wake-up routine will feel less creaky, allowing you to start your day with a little more zip in your step.