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How to Sleep Better with Hypermobility: Best Sleeping Positions


Sleeping with hypermobility can feel frustrating. Joints may drift, overextend, or collapse into unsupported positions overnight, leading to stiffness and discomfort by morning.

The right sleep position combined with targeted pillow support can help protect vulnerable joints, reduce strain, and improve overall sleep quality.

Below, we explore supportive sleep positions and how to set up your pillows properly for restful sleep even with hypermobility.

Why Sleep Is More Difficult with Hypermobility

Hypermobile joints lack the passive stability that more rigid joints have. When muscles fully relax during sleep, joints can:

  • Move into hyperextension
  • Collapse inward at the shoulders, hips, or neck
  • Lose neutral spinal alignment

A 2025 study found that 65% of individuals with hypermobility (specifically EDS) slept less than 8 hours per night, and 26% slept less than 6 hours, with pain cited as a major cause (Crews-Stowe et al., 2025).

Unsupportive pillows allow the head, shoulders, and hips to sink or rotate which leads to overstretching ligaments and increasing morning soreness.

1. Side Sleeping with Full-Body Support (Often Best)

For many people, supported side sleeping provides the most stable alignment.

In this position:

  • The nose aligns with the sternum
  • The spine remains neutral
  • The hips stay stacked

This reduces excess strain and prevents overnight joint collapse.

Pillow Setup for Side Sleeping

Head and neck: Use a cervical or adjustable pillow to keep the neck neutral. The Groove Adjustable Pillow allows you to customize height and contour for proper alignment.

Between the knees: Place a pillow between your knees to prevent hip rotation. The Groove Combination Pillow works well for knee support.

Front support: Hug a body pillow to stop the top shoulder collapsing forward. The Groove Body Pillow provides full-length support.

Behind the back (optional): A small pillow behind your back can prevent rolling and increase stability.

This setup is commonly recommended as one of the best sleep positions for hypermobility because it minimizes joint strain while maintaining spinal alignment.

2. Back Sleeping with Strategic Joint Support

Back sleeping can help preserve natural spinal curves — but only when joints are properly supported.

Without support, the lower back may arch excessively or the neck may drift into extension.

Pillow Setup for Back Sleeping

Under the knees: Elevating the knees slightly reduces lumbar strain.

Lower back: Use a small folded towel or thin cushion to support the natural lumbar curve.

Neck: Choose a cervical pillow that keeps your chin neutral, not tipped upward. The Groove Adjustable Pillow can be adjusted for ideal height.

Sacrum (optional): A small cushion under the sacral area may help if lying flat feels uncomfortable.

The goal is gentle support, not forcing the spine into a rigid position.

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3. Quarter Side-Lying (A Stability-Focused Option)

If full side or full back sleeping feels unstable, quarter side-lying can provide a helpful middle ground.

In this position:

You lean slightly back onto a body pillow or bolster

The bottom leg is extended

The top leg is supported with a pillow

This reduces stress on the shoulder and hip joints while maintaining partial spinal support. The Groove Body Pillow works particularly well for this position.

Extra Tips for Better Sleep with Hypermobility

Small adjustments can make a noticeable difference:

Use full-body or maternity-style pillows for added stability

Avoid positions that feel comfortable initially but overstretch joints

Follow gentle mobility or strengthening guidance from a qualified professional

Maintain a consistent sleep schedule

The Ehlers-Danlos Society also recommends maintaining good sleep hygiene, including exercising during the day and limiting technology use in bed to promote restful sleep (The Ehlers Danlos Society, n.d.).

If pain worsens or new symptoms appear, consult a healthcare professional.

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Final Thoughts

There isn’t one perfect sleep position for everyone with hypermobility. The key is support, alignment, and stability.

Whether you prefer side sleeping, back sleeping, or quarter side-lying, combining proper positioning with adjustable, supportive pillows like the Groove Adjustable Pillow, can help reduce strain and improve comfort overnight.

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