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Can’t Sleep Because of Knee Pain? Try These 7 Expert Tips
December 23, 2025
Tired of achy knees keeping you up at night?
Whether it’s arthritis, an old injury or a little extra strain from daily activity, that pain can make it hard to find a comfortable position — or stay asleep once you do.
But with a few small changes, better rest is possible. That‘s why we asked Jeffrey Burns, MD, an orthopedic surgeon at the Bone & Joint Institute at Hartford Hospital, for seven ways to ease knee pain and finally get some sleep.
1. Adjust your sleeping position
Sometimes knee pain at night has less to do with your knee and more to do with how your body is positioned.
“If you sleep on your side, place a pillow between your knees to reduce pressure on your joints,” says Dr. Burns. “If you prefer to sleep on your back, try sliding a small pillow or rolled towel under the knees for support.”
But if you’re a stomach sleeper, be careful. This position tends to twist your knees and hips into uncomfortable positions – causing even more joint pain in the morning.
> Related: 5 Ways to Sleep With Hip Pain
2. Check your mattress and pillows
Your bed setup plays a bigger role in joint pain than many people realize. If your mattress doesn’t support proper alignment, your knees can take the brunt of it overnight.
“A mattress that’s too soft or too firm can throw your alignment off, especially around your knees and hips,” Dr. Burns explains. “A medium-firm mattress is usually best because it supports the body’s natural curves.”
Pillow placement matters too. Adding support under or around the knees can help keep your legs in a more neutral, comfortable position.
> Related: 5 Ways to Protect Your Knees as You Age
3. Don’t be afraid of a heating pad or a cold pack
Heat and cold both have their place when it comes to knee pain — it just depends on what you’re feeling.
“If your knee feels swollen or inflamed, go with a cold pack,” says Dr. Burns. “But if it’s more of a dull, achy pain, gentle heat can relax the muscles and ease stiffness.”
Warm compresses or a heating pad on low can help, just be careful not to fall asleep with heat directly on your skin.
> Related: 3 Ways to Help Ease Swelling
4. Stretch before bed
A short stretching routine can help calm tight muscles and make it easier to get comfortable at night.
“Focusing on the quadriceps, hamstrings and calves can help relieve pressure on your knee joint,” Dr. Burns says. “It’s a great way to prevent stiffness and make it easier to get comfortable.”
Just keep it gentle — this isn’t the time for a full workout.
5. Stay active during the day
It might feel counterintuitive, but regular movement often leads to less pain at night.
“Low-impact activities like swimming, cycling or walking help keep the muscles around the knee strong,” says Dr. Burns. “That support can reduce pain and improve how your knee feels at night. Just be sure to choose the right activities, and don’t overdo it.”
Too much rest can actually make joints stiffer, which only adds to nighttime discomfort.
> Related: 6 Strength Training Tips to Protect Your Knees From Running
6. Try supportive sleep accessories
Sometimes a simple accessory can make all the difference. Knee pillows, wedges or bolsters help keep your legs aligned and take pressure off the joint while you sleep.
“These products help maintain alignment and reduce strain on your knee,” Dr. Burns explains. “They’re especially useful if your pain is from arthritis or an old injury.”
If your knee tends to swell, consider elevating it slightly on a pillow while you rest.
> Related: How to Choose the Right Pillow for Neck Pain
7. Take over-the-counter pain relief when needed
When pain makes sleep difficult, short-term relief can help you get the rest your body needs.
“Over-the-counter medications like ibuprofen or acetaminophen can be effective for occasional nighttime pain,” says Dr. Burns. “Just be sure to follow the recommended dosage and avoid relying on them long-term.”
If you find yourself needing them every night, that’s a sign to check in with your provider.
> Related: Can a Cortisone Shot Help With My Joint Pain?
Here’s when it’s time to see your doctor
If knee pain keeps you up at night, interferes with daily activities, or comes with swelling, redness or warmth, don’t ignore it.
“When knee pain starts affecting your sleep or quality of life, that’s the time to be evaluated,” says Dr. Burns. “We can help determine the cause — whether it’s arthritis, cartilage damage or something else — and find the right treatment to get you back to a full night’s sleep.”