Sleeping With Arthritis Knee Pain: How To Get Relief at Night

Arthritis in the knees can make everyday movement uncomfortable, but nighttime is often when pain becomes most intense.

In fact, research shows that arthritis knee pain at night is rated higher than daytime pain and affects up to three in four people with osteoarthritis (van Berkel et al., 2022).

If you're wondering how to sleep with arthritis knee pain, here are the most effective positions, pillows, and habits to help you rest comfortably again.

Best Sleeping Position for Arthritis Knee Pain

Finding the right knee arthritis sleeping positions is one of the biggest factors in reducing pain at night.

Both side sleeping and back sleeping can be comfortable, as long as your knees, hips, and spine stay aligned.

Side Sleeping For Athritis Knee Pain

Side sleeping can be great for arthritic knees, but only with proper support.

Place a knee pillow for arthritis between your knees to keep the hips and pelvis aligned. This prevents your top knee from collapsing inward, reducing stress on the joint.

The best pillow for arthritis knee pain is usually one made of memory foam, as it stays supportive instead of flattening out.

Back Sleeping For Knee Pain

Back sleepers also benefit from added knee support.

Back sleeping with knee elevation:
• reduces joint pressure
• eases strain on the lower back
• can even help people managing chronic hip pain and fibromyalgia

Can a Pillow Really Help With Arthritis Knee Pain?

Yes, the right pillow can change everything.

The Groove Knee Pillow and Adjustable Groove Pillow offer cushioned support exactly where arthritis pain accumulates.

These pillows keep the legs in alignment, reduce joint stress, and help prevent that stiff, achy feeling you wake up with after an unsupported night.

Many users report waking with less pain and more energy thanks to targeted nighttime support.

Tips for Sleeping Better With Arthritis Knee Pain

1. Choose Supportive Sleeping Positions

A supportive sleep posture takes pressure off arthritic knees.

Side sleepers:

• keep knees slightly bent

• use a pillow between the legs

Back sleepers:

• place a pillow under the knees to reduce joint compression

Avoid sleeping on your stomach, it twists the spine and increases knee strain.

2. Use a Pillow Designed for Knee Pain

A dedicated arthritis knee support pillow provides cushioning and alignment you won’t get from rolled towels or standard pillows.

The Groove Knee Pillow molds to your legs and adapts to both side and back sleeping, making it easier to sleep without constantly adjusting your position.

3. Prep Your Body Before Bed

A gentle wind-down routine can make sleeping with arthritis far easier.

Try:

• stretching the quadriceps, hamstrings, and calves

• slow mobility moves

• taking a warm bath or shower

Heat helps loosen stiff joints and improve circulation before you climb into bed.

4. Use Heat, Cold & a Calming Bedroom Environment

Temperature therapy is one of the simplest at-home pain relief methods.

Heat packs: relax tight, achy knees

Cold packs: reduce inflammation and swelling

And don’t overlook your sleep environment, a cool, dark room supports deeper, more restorative sleep, which helps your body cope with nighttime pain.

5. Improve Your Mattress & Bedding

A sagging or overly firm mattress can make knee pain worse, especially knee pain when sleeping on side.

Look for a mattress that supports natural spinal curves and bedding that reduces friction on sensitive joints.

One study with 59 adults found that new, supportive medium-firm bedding improved sleep quality and reduced pain (Jacobson, Boolani and Smith, 2009).

Pro tip: A pillow under the knees can immediately reduce pressure in both the knees and the lower back.

FAQs

Why does my arthritic knee hurt more at night?

Pain often increases at night due to reduced movement, joint stiffness, and pressure from lying in one position for too long.

Should I elevate my knee while sleeping with arthritis?

Yes. Elevating your knees using the Groove Knee Pillow or Adjustable Groove Pillow can reduce joint pressure and improve comfort.

How do I elevate my knee properly for arthritis?

Place a supportive pillow under the knee (or both knees) to raise them slightly while keeping your spine aligned.

Why does knee pain wake me up?

Misalignment, tight muscles, worn cartilage, or an unsupportive mattress can cause increased pressure on the joints at night.

Last Thoughts

Nighttime knee pain doesn’t have to be something you just “deal with.”

With the right sleeping positions, supportive pillows, and a few simple nighttime habits, you can finally rest comfortably again.

References

• Jacobson, B.H., Boolani, A. and Smith, D.B. (2009). Changes in back pain, sleep quality, and perceived stress after introduction of new bedding systems. Journal of Chiropractic Medicine, 8(1), pp.1–8. doi:https://doi.org/10.1016/j.jcm.2008.09.002
• van Berkel, A.C., Ringelenberg, R., Bindels, P.J.E., Bierma-Zeinstra, S.M.A. and Schiphof, D. (2022). Nocturnal pain: is the pain different compared with pain during the day? Family Practice. doi:https://doi.org/10.1093/fampra/cmac074