Getting restful sleep with fibromyalgia can feel like an uphill battle. The combination of chronic pain, restless legs, and heightened sensitivity often leads to poor sleep quality and morning stiffness. But what many people don’t realize is that your sleeping position plays a huge role in how your body feels overnight—and how much pain you wake up in the next morning.
Fibromyalgia causes widespread tenderness and muscular pain, especially around the neck, shoulders, lower back, and hips. If you sleep in a way that puts pressure on these areas, even unconsciously, you might wake up feeling worse. That’s why learning to sleep in supportive, gentle positions can be one of the simplest and most effective ways to reduce flare-ups and improve daily comfort.
One of the best sleeping positions for fibromyalgia is lying on your back with a pillow under your knees. This position naturally aligns the spine, relieves pressure on the lower back, and opens up the chest for easier breathing. Adding a small pillow under your neck that supports the curve of your cervical spine can further reduce neck tension.
If sleeping on your back isn’t comfortable, side sleeping is another excellent option—as long as it’s done with the right support. Place a pillow between your knees to keep your hips aligned and reduce strain on the lower back. You can also hug a body pillow or tuck one under your upper arm to take pressure off your shoulders and reduce rotation in the spine.
Many people with fibromyalgia instinctively avoid sleeping on their stomach, and for good reason. This position forces your neck to twist to one side and flattens the natural curve of the spine, leading to more tension and misalignment. If you’re a stomach sleeper, try gradually transitioning to your side with the help of supportive pillows.
Choosing the right mattress and pillow is equally important. A medium-firm mattress with pressure-relieving support can help reduce tenderness at trigger points like the hips and shoulders. Memory foam or latex mattresses are popular among people with chronic pain because they conform to the body without creating hot spots. Meanwhile, your pillow should support your head without pushing it too far forward or letting it sink too low.
Some fibromyalgia sufferers find relief in an adjustable bed, which allows them to elevate their head or legs slightly to reduce pressure in specific areas. Elevating your upper body can also help if you struggle with acid reflux, sleep apnea, or post-nasal drip—all of which can worsen sleep quality in people with fibromyalgia.
It’s also worth paying attention to your pre-sleep routine. Gentle stretching, a warm bath, or light yoga before bed can relax tight muscles and prepare your body for rest. Practices like deep breathing, progressive muscle relaxation, or guided meditation can help settle the nervous system—an important step in getting quality sleep when you live with fibromyalgia.
Temperature plays a role as well. Many people with fibromyalgia are sensitive to heat or cold during the night. A breathable mattress topper, moisture-wicking sheets, and a temperature-controlled room can make your sleeping environment more comfortable and consistent—especially during weather changes, which often trigger pain flare-ups.
While there’s no perfect sleep position that works for everyone with fibromyalgia, the key is to reduce pressure on painful areas and support the natural curves of your spine. With a few adjustments to your posture, pillows, and sleep surface, you may find that you can wake up feeling just a little less sore—and a lot more rested.
