Every morning, millions (if not billions) of people around the world wake up sore. Many of them suffer from chronic pain, but for many others, it’s an intermittent issue.

Pain and restlessness can put you in the wrong mood for the rest of the day, so sleeping well for a healthy lifestyle is essential. The good news is that there are a few things you can do to reduce those aches. While we can’t guarantee that you’ll wake up tomorrow pain-free, you’ll have a better chance at it using the tips below.

1. You May Need a New Bed or Pillow

The first thing that you need to consider is whether you need to replace your mattress. If it is soft, you should consider swapping it out for a medium-firm one. If you’ve had it a while, it may be time to replace it.

You may want to consider getting a pillow specifically made for whichever position you sleep in. This is especially true if you wake up feeling like you slept on shoulder wrong.

2. Promote Deep Sleep

Another sleep issue that may be leading to your morning pain is that you’re simply not getting enough quality sleep. Tossing and turning throughout the night, shifting from one position to another, and constantly waking up means that you’re probably not entering slow-wave and REM sleep.

These are extremely important for your sleep cycle, and in order to help promote that depth of sleep, you’ll need to make some changes—from cutting out caffeine at least four hours before bedtime to not using electronic devices in bed.

Aim to stop watching The Witcher series on your tablet, turn off the laptop, and put down your phone. The blue light these devices emit block melatonin, the hormone that makes you sleepy. Instead, try taking a warm bath or shower or reading a book.

3. Stop Sleeping on Your Stomach

If you suffer from back or neck pain, sleeping on your stomach is one of the worst things that you can do. Arguably, the best way to quickly stop this habit is to swap out your pillow for a therapeutic or cervical pillow specifically designed to help you sleep on your back or side. The pillow’s intelligent shape makes sleeping on your stomach almost impossible, and if you move into the wrong position, it’s sure to wake you up and make you readjust.

If you sleep with a partner, especially if they are a light sleeper or wake up several times a night due to too much organic coffee, ask them to give you a nudge if they catch you on your stomach. If you sleep alone, you can use a full-body pillow to help you transition to side sleeping.

4. Correct Your Side Sleeping

If you sleep on your side the majority of the time, you not only need to get a pillow specifically made for that position, you also need to ensure that you are doing it correctly. Are you:

• Aligning your ears with your shoulders?
• Keeping your chin in a neutral position and avoiding tucking it into your chest?
• Working to keep your arms and hands parallel to your sides?
• Using a firm pillow between your knees and positioning them slightly toward your chest to lessen pressure on your back?

Sleeping on your side incorrectly can lead to neck and back pain, and if you’re suffering from either, implementing these tips could help you see a rather noticeable improvement.

Waking up in pain is one of the worst ways possible to start a day. If you suffer from this ailment often, you should consider utilizing the tips above. Correcting known issues and doing what you can to promote better sleeping is a good starting point. However, if you continue to experience pain issues from sleeping, it’s a good idea to consult a doctor.