Body Tension During Sleep / Any Suggestions?

[Unique Sunflower]

I am typically a side sleeper and I wake in the middle of the night or in the morning with a very stiff neck / upper back (usually after sleeping on my right side though occasionally on either). It's not the same stiffness you'd get when sleeping on an inadequately firm / soft pillow but stiffness as though my body is tensing during sleep from either bad dreams I don't remember or an automatic tensing I'm not able to control. I tend to need sleep aids to go to sleep and use Melatonin, Advil PM, or I'll listen to a Yoga Nidra CD / Soft Music to relax before sleep. It's disconcerting to experience the tension though since I can't consciously relax my body when it's happening. Is there anything else someone can recommend besides taking a muscle relaxer (which I'd like to avoid). Does anyone one else experience this?

 

[Lucycat]

I was suffering from a very sore neck and could not get the sleep position right. My physiotherapist suggested that I get a conventional soft pillow and tie it with a ribbon across the middle so it looks like a butterfly. I put this under my neck only. I have another pillow that my head then rests on. It has done the trick for me.

She also advised me about checking my head/neck position during the day. Trying to keep it as 'neutral' as possible when driving or in front of the computer for long periods. At other times I do neck stretches to ensure I retain the full range of movement.

You say you are on medication to aid sleep - and so am I. I think sometimes I don't move enough in sleep and that is part of what leads to the tension. But sorting my pillow made a big difference- although Rory assures me it has made no difference to the teeth grinding or snoring!

 

[AngelKeeperJ]

I have the very same problem! My neck and shoulders don't relax at all! I take a muscle relaxer to sleep also.

I have knots that never go away in my neck, shoulders, and low back. Gentle and slow neck stretching exercises do help with my range of motion. Cold packs for 20 minutes on can help when you are REALLY tense. It increases circulation because our bodies send blood there, to warm up, and kind of numb the areas.

You might research some good stretches on the Internet to make sure you do them correctly if you choose to do them.

Best of luck, and blessings sent your way!
AKJ

 

[UniqueSunflower]

I was suffering from a very sore neck and could not get the sleep position right. My physiotherapist sug...

Hi Lucycat,
I will consider trying the soft butterfly shaped pillow. You bring up a good point I'd forgotten about, teeth grinding. My dental hygienist has indicated ware on my teeth indicating this and it could also be a contributing factor. I appreciate your feedback, thank you!

 

[UniqueSunflower]

I have the very same problem! My neck and shoulders don't relax at all! I take a muscle relaxer...

Thank you Angelkeeper! I've also been getting massages fairly regularly and the tension / knots you're describing are noticeable in all of those areas for me too! The intensity varies on certain days. I will also try implementing the cold packs and stretches. Blessings.

 

[AngelKeeperJ]

Thank you Angelkeeper! I've also been getting massages fairly regularly and the tension / knot...

I get massages, too, and the girl that I have can find EVERY knot! It works better than physical therapy, and I am Leary of chiropractors. I have had neck surgery due to several whiplashes.

Self care is VITAL to healing!!!

 

[cat-lady]

I know studies have shown that people sleep better in a cool room but I find that I personally sleep better in a warm room because it helps me keep from tensing my muscles. I'm not sure if it would make it too difficult for you to sleep but it works for me. Also, Magnesium vitamins can help relax muscles but don't overdo it because it can also make you need the bathroom (that's why it's also a common ingredient in laxatives).

 

[Eagle3]

I know I tense up in my sleep, because the act of going to sleep and being unconscious is an intense anxiety trigger for me. I tense up because of nightmares and not being able to know what's going on while I'm sleeping. It sucks. I haven't figured out how to fix this, but massages definitely helps the knots in my neck, shoulders, and back.

 

[UniqueSunflower]

I know I tense up in my sleep, because the act of going to sleep and being unconscious is an intense anxie...

You bring something up I hadn't even considered. One of my traumas was having been assaulted while unconscious. The neck tension is happening more often than not and the fact that I'm not always remembering my dreams when it occurs is in and of itself distressing. Thanks for your response and giving me more possible insight to the symptom.

 

[UniqueSunflower]

I know studies have shown that people sleep better in a cool room but I find that I personally sleep b...

Thank you cat-lady. I will consider trying Magnesium and will get some information on the dose. I had a friend that took it to reduce the side effect of an anti-depressant that was making them having jerking movements at night.

 

[Killashandra]

I have that problem too, I wake in the morning and it feels as though my head and neck and shoulders are just a ball of tension. I grind my teeth also , the severity depends on what kind of dreams I have, if they are really bad dreams I don't remember I just wake in pain and feeling like I have a brick or 10 on my head. My jaw aches, that's a 10 on the meter, if they are bad but I remember them the pain is still there, a 7 on the meter, recently the tension has been so bad that I do take relaxants before bed to help but they must wear off, every morning lately I wake to at least a 5 on the pain meter.
I visit the chiropractor regularly as he also massages my jaw muscles, very painful experience and uncomfortable but it does release tension for a few days at least. I also try to maintain a straight head while sleeping, whenever I wake even a little I adjust straight again, I tend to curl my head into a small ball into my chest and hide my hands under neath which has caused carpal tunnel .
Not sure if this helps but it's so nice to find that I'm not alone with this,

 

[Killashandra]

Oh and recently I have started with magnesium supplement, I get the fizzy kind, that's been good for a reduction of migraines. And has a added benefit of clearing my skin up. I have noticed though I need to take it either everyday or every second day other wise it's on.the migraine I mean.