You went to bed feeling fine. Then you wake up with a stiff neck, a tight lower back or a shoulder that doesn't want to cooperate, and the first thing you do is try to figure out what went wrong overnight.
​Did I sleep wrong? Is it my pillow? Do I need a new mattress?
​Those are fair questions. But in my experience as a myopractor, the answer is usually less about last night and more about the days and weeks before it.

During the day, your body is busy. You're moving, your blood is pumping and your muscles are engaged. And engaged muscles do more than move you. They add stability to the joints and areas around them. So a spot that might be vulnerable on its own, like a tight low back or a neck that's been tight for a while, gets extra support all day long.
​Then you go to sleep. For six to eight hours, those muscles largely switch off. They're still obviously doing something, but the extra support they lend during the day relaxes. You're also still for hours, no longer moving around the restriction or distracted by your day. Without that backup, the vulnerability that was already there becomes more obvious.
​Which is why sleep likely didn't cause the problem. It revealed it.
​You'll often see it show up in a few ways:
•​ Mild tension feels like morning stiffness that fades after you've been up and moving for a bit.
• Moderate tension lingers until your body is fully warmed up, maybe through your morning commute.
• More significant tension may not ease much with movement at all. That's a sign that you might need some extra mobility work like myopractic.

Your sleep setup can matter. Most of the time it's an amplifier, not the root cause, but sometimes the bed really is part of the problem.
​Here's a simple test I give my clients: when you travel and sleep in a different bed, do you ever wake up feeling better than you do at home? There can be other reasons for that, like a break from your routine or less stress. But if, as a general rule, you wake up more comfortable in other beds, that's a good sign your bed is the problem, or at least part of it.
​Years ago I met sleep expert Dr. Chris Winter and later read his book The Sleep Solution. His take on bedding stuck with me: the best setup is the one that's most comfortable for you. Firm or soft, memory foam or feathers, warm blanket or cool air. There's no perfect bed, only the one that helps your body relax.
​I highly recommend his book. Much of it goes into the psychology behind why so many of us have trouble sleeping. If that's an issue for you, The Sleep Solution is definitely worth the read.
A few more things are worth checking:
•  If your mattress is more than about 10 years old, it may be time to look at replacing it.
• If you recently changed something, like a new pillow, that could be part of it.
• Back sleepers: try a pillow or two under your knees.
• Side sleepers: try a pillow  between your knees to take pressure off your hips and lower back. A second pillow to hug with your arms can help your shoulders and upper back rest more comfortably too.
These changes can reduce strain. They just won't undo tension that's been building up.

Instead of jumping straight out of bed, give your body a minute to wake up:
​1. Breathe first. A few slow, deep breaths while you're still lying down.
2. Move small. Gently rock your knees side to side and roll your ankles and wrists.
3. Sit, then stand. Sit on the edge of the bed for a moment before you get up.
4. Drink a glass of water. Keep one on your nightstand so it's the first thing you reach for. Water is one of the most important things your body needs, and you can learn more in my hydration article.
5. Take a short walk. Even a few minutes around the house or the block helps get things moving.