Managing Sleep Disturbances with Chronic Hypermobility: Finding Rest Despite the Pain

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Living with a hypermobility disorder means dealing with a lot of challenges, and one of the toughest for me has been managing sleep disturbances linked to pain. There were nights where no matter how tired I was, the aching joints and discomfort kept me wide awake. Over time, I have learned and developed different strategies that have helped improve my sleep quality. I want to share these with you in the hope that they might help you find some relief and much-needed rest.

Hi, my name is Eva Melchiorre. I am the Founder of The Line Method, and a hypermobility fitness specialist. I have been working with hypermobile individuals (or as I like to say, Bendy Babes) for over 5 years using techniques and methods that I’ve developed to assist in my own journey, as well as theirs. I take an approach to fitness that incorporates physical, mental, and emotional wellness.

First and foremost, creating a comfortable sleep environment has been crucial. I invested in a high-quality mattress that supports my body without putting pressure on my joints. Adding a supportive pillows has also made a big difference on my cranio-cervical stability. I also use them to support my knees and hips, which helps reduce the strain and pain during the night. Finding the right combination of bedding that works for you is really worth the effort.

Establishing a consistent bedtime routine has also been key. I aim to go to bed and wake up at the same time every day, even on weekends. This helps regulate my body’s internal clock. Before bed, I follow a calming routine to signal to my body that it’s time to wind down. This might include taking a warm bath, doing some gentle stretching, or reading a book. I would love to say that I never look at my phone right before bed, but let’s be honest, I’m human. That said, to help counteract the effects of my screen, I put on my bluelight glasses as soon as it gets dark outside. 

Managing pain before bedtime has also become an essential part of my routine.  I’ve found that applying ice or heat packs to sore joints can help ease the pain and make it easier to fall asleep. On particularly rough nights, I might take a warm bath with Epsom salts to relax my muscles. I also occasionally use topicals like this one right before bed that I can leave on throughout the night. 

Gentle exercise in the evening also contributes to bettering sleep. Depending on your preference you might do exercise in the morning, daytime, or evening. Personally, I incorporate low-impact activities like walking or strength training into my evening routine.Though these exercises help keep my body active without overloading my joints, they also tend to tire me out pretty quickly. 

Mindfulness and relaxation techniques have been incredibly beneficial. I practice mindfulness meditation and deep breathing exercises to calm my mind and body before bed.  Breathwork in particular has benefits far beyond sleep improvement. Hypermobile individuals often hold tension in their diaphragm which causes elevated stress and inflammation. This in turn impacts our sleep negatively and creates a vicious cycle. By combining breathwork with calming music, guided relaxation tracks, and ASMR I’ve been able to drastically improve my quality of sleep. (This is one of my favorite guided meditations).

Managing sleep disturbances linked to pain when living with chronic hypermobility is definitely challenging, but with persistence and the right strategies, it’s possible to improve your sleep quality. By creating a supportive sleep environment, establishing a consistent routine, managing pain, staying active, practicing mindfulness, and seeking professional help, you can find more restful nights. Remember, every small change can lead to better sleep and a better quality of life. Keep experimenting with what works best for you, and don’t hesitate to reach out for support.