Dr. Palleti Siva Karthik Reddy, an internist at Koshys Hospital (India), said that pain after waking up is not simply due to aging, but is often associated with sleeping posture, body movements and morning lifestyle. Here are five habits to keep in mind:
1. Sleeping in the wrong position:
Sleeping on your stomach or without a supportive pillow can cause your spine to deviate, causing stiffness. Research in the Journal of Physical Therapy Science shows that an unbalanced sleeping position increases the risk of chronic pain. The solution is to sleep on your side or lie on your back with your knees and mattresses properly supported.
2. Suddenly wake up:
Leaving bed too quickly can shock your muscles and joints, making them stiff. According to Harvard Medical School, strong movements after waking up trigger a stress response. Spend 30 - 60 seconds to stretch your body slightly before standing up.
3. Dehydration:
The body is dehydrated after a long sleep, which can easily lead to cramps and muscle pain. The American Journal of Physiology shows that mild dehydration also increases inflammation and pain.
A simple solution is to drink a glass of water right after waking up, which can be accompanied by electrolytes if needed.
4. No morning exercise:
Laziness of movement causes stiffness in muscles and joints. Gentle stretching movements will help improve circulation and be more flexible. The Journal of Applied Physiology (US Society of Physiology) confirmed that morning exercise helps reduce stiffness.
5. Not getting enough sleep:
Poor sleep quality prevents the body from recovering, increasing inflammation and sensitivity to pain. Maintain a regular sleep schedule, avoid electronic devices before bed, and consider supplementing magnesium or melatonin after consulting your doctor.
When to see a doctor?
Dr. Reddy warns that if the pain lasts for more than an hour after waking up, accompanied by swelling, numbness or affecting daily activities, it can be a sign of serious diseases such as arthritis, fibromyalgia or sleep apnea. In this case, you should go to a doctor for accurate diagnosis and timely treatment.
Adjusting simple habits in the morning can make a big difference for your body every day.
