Have you ever woken up feeling sore, even though you didn’t exercise or do anything tiring? Morning body aches are common, and usually, there are simple reasons behind them, such as sleeping position, mattress, dehydration, or even health conditions.. Here are six reasons why your body may ache when you wake up and what you can do about it.

1. You’re Sleeping in a Bad Position

The way you sleep can cause your body to ache in the morning. Sleeping in uncomfortable positions puts extra pressure on your muscles and joints. For example, sleeping on your stomach can twist your neck and back, causing stiffness and pain.

Doctors recommend sleeping on your side or back. These positions help keep your spine straight. Using pillows under your neck and knees can also help support your body.

2. Your Mattress is Old or Too Soft

Your mattress plays a big role in how your body feels when you wake up. An old or too-soft mattress doesn’t give your body enough support. This can lead to muscle and joint pain. Mattresses usually last about 7 to 10 years. After that, they lose support.

If your mattress is saggy or older than 10 years, it might be time to get a new one. A firmer mattress often helps your body feel better in the morning.

3. You Don’t Move Enough While Sleeping

Your body needs to move around while you sleep. If you stay in one position all night, your muscles and joints become stiff. This happens more often if you’re very tired or taking medicines that make you sleep deeply.

Doing gentle stretches before bed can help your muscles feel better in the morning. If medication is making you sleep too deeply, ask your doctor if there’s something else you can take.

4. You’re Stressed or Worried

If you often feel stressed or worried, it can make your muscles tight and sore. Stress usually affects your shoulders, neck, and back, making them ache when you wake up.

The Mayo Clinic recommends relaxing activities, such as deep breathing, stretching, or yoga, to reduce stress. These activities can help your muscles relax, making mornings easier.

5. You’re Not Drinking Enough Water or Eating Properly

Not drinking enough water or missing important nutrients can cause morning aches. Dehydration (not drinking enough water) makes your muscles feel stiff and sore. You might also get aches if your body doesn’t get enough vitamins, especially vitamin D, calcium, or magnesium.

To fix this, drink about eight cups of water each day. Eat foods rich in vitamins and minerals, such as fruits, vegetables, dairy, and fish. If you think your diet might be lacking, ask your doctor about vitamins or supplements.

6. You Have an Underlying Health Problem

Sometimes, body aches can be caused by health problems such as arthritis, fibromyalgia, carpal tunnel syndrome, avirus or the flu, obesity, or chronic fatigue syndrome. Arthritis causes joint pain and stiffness. Fibromyalgia leads to pain all over your body. Chronic fatigue syndrome makes you feel very tired and achy most of the time.

If your body aches continue day after day, you should see your doctor. A doctor can find out if you have any of these conditions and help you get the right treatment.

How to Reduce Morning Body Aches

Here’s what you can do to start feeling better in the morning:

Sleep Position: Sleep on your side or back, and use pillows to support your neck and knees.
Better Mattress: Replace your mattress if it’s old or uncomfortable.
Stretch More: Stretch gently before going to sleep and after waking up.
Reduce Stress: Try relaxing activities like yoga or deep breathing exercises.
Drink Water and Eat Healthy: Stay hydrated and eat balanced meals to get enough vitamins.
Talk to a Doctor: If your aches don’t improve, visit your doctor for advice.