One of the most common complaints we hear with shoulder pain is that it’s worse at night, or disrupts your sleep. Nighttime shoulder pain is one of the most common complaints among people with shoulder injuries or stiffness. It can make it hard to fall asleep, wake you during the night, and leave you feeling sore and fatigued the next day.
So, why does shoulder pain increase at night, and what can you do to get a better night’s sleep?
Why shoulder pain feels worse at night
Research shows that several factors contribute to nighttime shoulder pain — and they often interact with one another.
Sleeping position and pressure
Lying down, particularly on the affected side, compresses the shoulder joint and surrounding soft tissue. This can reduce the space under the acromion (known as the subacromial space), increasing pressure and irritation in cases like rotator cuff tendinopathy or impingement. Studies have found that restricted shoulder rotation and sleeping on your sore shoulder are both linked to worse night pain.
Inflammation and blood flow changes
Inflammatory shoulder conditions such as rotator cuff injuries or bursitis tend to feel worse at night. Blood flow patterns change when you’re lying down, which can lead to increased swelling or tissue pressure around irritated tendons. One study even showed that increased blood flow in the arteries around the shoulder was directly related to higher levels of night pain in rotator cuff tears.
Another biological factor is melatonin, a hormone that regulates your sleep–wake cycle. Melatonin levels naturally rise in the evening to help you sleep, but it also influences inflammation and pain perception.
Some research suggests that changes in melatonin levels may heighten inflammatory responses or alter how pain is processed overnight — which can explain why shoulder pain often flares up at bedtime or during the early hours of the morning.
Poor sleep quality and pain sensitivity
Pain and sleep are closely linked. Poor sleep increases pain sensitivity, while pain itself disrupts sleep — creating a vicious cycle. Even one night of poor sleep can make the nervous system
more reactive to pain. Research has shown that sleep deprivation heightens pain perception and delays recovery from musculoskeletal injuries.
Psychological and emotional factors
Stress, anxiety, and negative thought patterns (like catastrophizing) can increase how strongly we perceive pain — especially at night when distractions are fewer. Low mood and poor social support are also associated with greater pain intensity in conditions such as frozen shoulder.
What can you do to ease night shoulder pain
Here are several strategies that can help you sleep more comfortably and reduce shoulder pain overnight.
Adjust your sleeping position
- Avoid lying directly on the sore shoulder.
- Sleep on your opposite side with a pillow hugged in front of you to support the affected arm.
- If lying on your back, place a small pillow under your elbow or upper arm to slightly elevate and support the shoulder.
Improve shoulder mobility and strength
Gentle shoulder mobility and strengthening exercises, especially targeting the rotator cuff and scapular stabilisers, can help improve joint mechanics and reduce impingement.
Manage inflammation
Using ice packs before bed or after activity can reduce inflammation and discomfort. In some cases, your clinician may recommend anti-inflammatory strategies, such as reducing alcohol and sugar intake or short-term medication such as NSAIDs.
Support sleep quality
- Create a calming nighttime routine (stretching, light reading, or breathing exercises).
- Avoid screens and bright lights before bed.
- Try to maintain consistent sleep and wake times.
Even small improvements in sleep quality can reduce pain perception and promote tissue recovery.
Address underlying shoulder issues
If your shoulder pain is persistent or significantly interrupts sleep, it’s important to get a proper assessment. Conditions like rotator cuff tendinopathy, bursitis, or frozen shoulder require targeted treatment to resolve — not just pain management.
Want the cheat notes?
Shoulder pain that worsens at night is common — and it doesn’t mean something is seriously wrong. However, it is a signal that your shoulder may be under more mechanical or inflammatory stress than it can handle right now.
By optimising your sleeping position, improving shoulder mobility and strength, and addressing sleep quality, you can help calm irritation and break the pain–sleep cycle.
If shoulder pain is keeping you awake or limiting your daily activity, book an appointment with us. Early management makes a big difference in speeding up recovery and restoring comfortable sleep.
References A
- Brindisino, F., Rizzo, V., Dejaco, B., Andriesse, A., Verardo, A., & Turolla, A. (2025).
Association between pain, stiffness, mood, catastrophizing, and perceived social support
in subjects with frozen shoulder: A cross-sectional study. Shoulder & Elbow.
https://doi.org/10.1177/17585732251338652 - Castro-Contreras, E., & Valdez-Pardo, M. (2022). Rotator cuff injuries with nighttime
pain and sleep quality before and after treatment. Acta Ortopédica Mexicana, 36(1),
33–38. - Ha, E., et al., Melatonin Plays a Role as a Mediator of Nocturnal Pain in Patients with
Shoulder Disorders. J Bone Joint Surg Am, 2014. 96(13): p. E108. - Ishii, D., Kenmoku, T., Tazawa, R., Nakawaki, M., Nagura, N., Muneshige, K., Saito, K.,
& Takaso, M. (2021). Limitation of external glenohumeral joint rotation is associated with
subacromial impingement syndrome, especially pain. JSES International, 5, 430–438.
https://doi.org/10.1016/j.jseint.2021.01.015 - Karimi, A., Langberg, J., & Stone, M. (2023). Sleep alterations following elective
shoulder surgery: A systematic review. Shoulder & Elbow, 17, 4–13.
https://doi.org/10.1177/17585732231220342
B References
- Krause, A., Prather, A., Wager, T., Lindquist, M., & Walker, M. (2019). The pain of sleep
loss: A brain characterization in humans. The Journal of Neuroscience, 39, 2291–2300.
https://doi.org/10.1523/JNEUROSCI.2408-18.2018 - Kulkarni, R., Gibson, J., Brownson, P., Thomas, M., Rangan, A., Carr, A., & Rees, J.
(2015). Subacromial shoulder pain. Shoulder & Elbow, 7, 135–143.
https://doi.org/10.1177/1758573215576456 - Kurashina, W., Sasanuma, H., Iijima, Y., Saito, T., Saitsu, A., Nakama, S., & Takeshita,
K. (2023). Relationship between pain and range of motion in frozen shoulder. JSES
International, 7, 774–779. https://doi.org/10.1016/j.jseint.2023.05.014 - Lee, H., Choi, M., Kim, H., & Kawachi, I. (2020). Impact of decreased night work on
workers’ musculoskeletal symptoms: A quasi-experimental intervention study.
International Journal of Environmental Research and Public Health, 17, 9092.
https://doi.org/10.3390/ijerph17239092 - Matre, D., Knardahl, S., & Nilsen, K. (2017). Night-shift work is associated with
increased pain perception. Scandinavian Journal of Work, Environment & Health, 43(3),
260–268. https://doi.org/10.5271/sjweh.3627
References C
- Mengi, A., & Guler, M. (2022). Nocturnal pain in patients with rotator cuff related
shoulder pain: A prospective study. Musculoskeletal Science & Practice, 59, 102536.
https://doi.org/10.1016/j.msksp.2022.102536 - Mulligan, E., Brunette, M., Shirley, Z., & Khazzam, M. (2015). Sleep quality and
nocturnal pain in patients with shoulder disorders. Journal of Shoulder and Elbow
Surgery, 24(9), 1452–1457. https://doi.org/10.1016/j.jse.2015.02.013 - Palsson, T., Rubio-Peirotén, A., & Doménech-García, V. (2023). Sleep deprivation
increases pain sensitivity following acute muscle soreness. Sleep Medicine, 109, 75–81.
https://doi.org/10.1016/j.sleep.2023.06.010 - Terabayashi, N., Watanabe, T., Matsumoto, K., Takigami, I., Ito, Y., Fukuta, M.,
Akiyama, H., & Shimizu, K. (2014). Increased blood flow in the anterior humeral
circumflex artery correlates with night pain in patients with rotator cuff tear. Journal of
Orthopaedic Science, 19, 744–749. https://doi.org/10.1007/s00776-014-0604-5 - Zenian, J. (2010). Sleep position and shoulder pain. Medical Hypotheses, 74(4),
639–643. https://doi.org/10.1016/j.mehy.2009.11.013
