Living with hypermobility can present unique challenges, especially when it comes to sleep.

Hypermobility, characterized by overly flexible joints and connective tissues, can lead to discomfort, pain, and difficulty finding restful sleep.

If you’re struggling to achieve quality rest, this article will guide you through expert advice, practical tips, and considerations—including recommendations for the best mattress for hypermobility—to help you get the restorative sleep you need.

How to Sleep Better with Hypermobility? (Expert Recommendations)

Here are some tips from the experts to help you sleep better:

a. Create a Supportive Sleep Environment

A supportive sleep environment is essential for individuals with hypermobility.

Selecting the right mattress is crucial; a medium-firm memory foam or hybrid mattress is often recommended as it provides a balance of cushioning and support to maintain spinal alignment.

Pillows also play a vital role—opt for adjustable or orthopedic pillows to support the neck, knees, and lower back.

Additionally, ensure the bedroom is cool, dark, and quiet, as hypermobility can sometimes impact temperature regulation. Using breathable bedding can further enhance comfort and promote restful sleep.

b. Prioritize Sleep Hygiene

Establishing good sleep hygiene is vital for achieving quality rest, especially for those with hypermobility.

A consistent sleep schedule helps regulate the body’s internal clock, so aim to go to bed and wake up at the same time daily.

Limit stimulants such as caffeine and screen exposure before bedtime to encourage relaxation.

Incorporate relaxation techniques like deep breathing, meditation, or progressive muscle relaxation to ease pain and prepare the body for sleep. These practices can significantly enhance overall sleep quality.

c. Optimize Your Sleeping Position

Finding the right sleeping position is crucial for individuals with hypermobility, as poor posture can lead to increased joint pain and instability. The goal is to maintain proper spinal alignment while minimizing stress on hypermobile joints.

1. Side Sleeping (Best Overall Choice)

Sleeping on your side, particularly in a fetal position with a pillow between your knees, helps stabilize the hips and reduce pressure on the lower back. This position also prevents excessive movement of hypermobile joints during sleep.

Using a firm, supportive pillow under the head ensures proper neck alignment, while a body pillow can offer additional support to prevent joint overextension.

2. Back Sleeping with Proper Support

Lying on your back with a pillow under the knees can help maintain the natural curve of the spine and reduce strain on the lower back. A contoured or cervical pillow can also support the neck and prevent it from falling into an uncomfortable angle.

This position is particularly beneficial for those who experience shoulder or hip pain when sleeping on their side.

3. Sleeping on Your Stomach (Not Recommended)

Stomach sleeping is generally not advised for people with hypermobility as it places excessive strain on the neck, back, and shoulders.

It can also cause joints to overextend, leading to increased discomfort. However, if stomach sleeping is unavoidable, placing a thin pillow under the pelvis can help reduce pressure on the lower back.

d. Physical Therapy and Exercise

Engaging in targeted exercises can strengthen muscles, improve joint stability, and reduce pain, which in turn supports better sleep. Working with a physical therapist can provide personalized guidance.

Common recommendations include strength training to build joint-supporting muscles, gentle stretching to relieve tension while avoiding overextension, and low-impact activities like yoga, swimming, or Pilates.

These exercises help maintain joint health and enhance overall well-being.

e. Pain Management Strategies

Effective pain management is key to achieving restful sleep. Heat and cold therapy can be beneficial—use a heating pad to relax muscles or a cold pack to reduce inflammation.

Over-the-counter pain relievers, such as nonsteroidal anti-inflammatory drugs (NSAIDs), may help, though long-term use should be discussed with a doctor.

Topical treatments like creams containing menthol or capsaicin can also provide localized relief. Implementing these strategies can make it easier to fall asleep and stay asleep.

f. Seek Professional Guidance

If sleep disturbances persist, seeking professional guidance is crucial. Healthcare providers who specialize in hypermobility or sleep disorders can offer tailored solutions.

Sleep studies may be recommended to rule out underlying issues like sleep apnea. Pain management clinics can explore advanced therapies such as nerve blocks or acupuncture.

Additionally, cognitive behavioral therapy for insomnia (CBT-I) is a structured approach that helps improve sleep patterns through behavioral and cognitive techniques. Consulting with specialists can ensure a comprehensive approach to improving sleep with hypermobility.

g. Utilize Smart Technology and Sleep Aids

Modern technology can provide additional support for improving sleep. Adjustable beds can help customize sleeping positions to reduce joint strain and pain.

Smart sleep devices, such as wearable trackers, can monitor sleep patterns and identify disruptions, offering insights to improve rest.

White noise machines or apps can mask background noise, promoting relaxation and deeper sleep.

For some, weighted blankets can offer a calming effect, though they should be used with caution and only if they don’t exacerbate joint discomfort. Exploring these tools can offer added comfort and help optimize sleep quality.

Expert Advice on Choosing the Best Mattress for Hypermobility

Choosing the right mattress for hypermobility is essential for minimizing pain and ensuring restful sleep.

Experts recommend looking for a balance of support and pressure relief to accommodate joint instability and sensitivity.

The right mattress can help maintain proper spinal alignment, reduce discomfort, and improve overall sleep quality.

a. Support and Spinal Alignment

One of the most important considerations when choosing a mattress is its ability to provide proper support and maintain spinal alignment.

A mattress that lacks support can cause the body to sink unevenly, leading to misalignment of the spine and increased strain on the joints.

A medium-firm mattress is generally recommended for individuals with hypermobility, as it offers the right balance of support and comfort. If a mattress is too soft, it may cause excessive sinking, which can lead to poor posture and added pressure on sensitive areas.

On the other hand, a mattress that is too firm may not provide enough cushioning for the joints, causing discomfort and stiffness.

Zoned support is another important feature to look for when selecting a mattress. Some mattresses are designed with different firmness levels in specific areas, such as the shoulders, hips, and lower back. This targeted support helps distribute body weight evenly, ensuring that pressure points do not bear excessive strain.

A well-supported mattress will help keep the spine in a neutral position throughout the night, reducing the risk of waking up with pain and stiffness.

b. Pressure Relief

For individuals with hypermobility, pressure relief is a key factor in ensuring a comfortable and restful sleep. Joint pain and sensitivity can be exacerbated by a mattress that fails to properly distribute body weight.

A mattress that contours the body’s natural curves can help relieve pressure on the joints and provide a more soothing sleep experience.

Memory foam mattresses are particularly effective in this regard, as they mold to the shape of the body and reduce pressure buildup. The material responds to heat and weight, allowing for personalized contouring that cradles the joints without causing excessive sinking.

Latex mattresses also offer excellent pressure relief while maintaining a more responsive feel. Unlike memory foam, which can sometimes create a “sinking” sensation, latex provides a buoyant support system that prevents the body from feeling trapped.

This is especially beneficial for those who move frequently during sleep. The ability of a mattress to cushion the body while evenly distributing weight is crucial in preventing localized pain and ensuring that pressure points remain supported throughout the night.

c. Motion Isolation

For individuals who share a bed, motion isolation is an important factor to consider. Many people with hypermobility experience frequent discomfort during the night, leading them to shift positions more often.

If a mattress does not effectively absorb movement, a restless sleeper may disturb their partner, leading to interrupted sleep for both individuals. Memory foam mattresses are highly effective at isolating motion, as they absorb and minimize the transfer of movement across the bed.

Hybrid mattresses, which combine memory foam with pocketed coils, also provide good motion isolation while maintaining a slightly more responsive feel.

Choosing a mattress with strong motion isolation can significantly improve sleep quality, especially for those who share a bed with a partner who is sensitive to movement.

d. Durability and Longevity

A high-quality mattress should maintain its shape, support, and comfort over time. Since individuals with hypermobility may frequently adjust their sleeping positions to alleviate discomfort, a durable mattress is essential.

Frequent movements can put additional strain on a mattress, causing it to wear out more quickly if it is made from low-quality materials.

A mattress constructed with high-density memory foam, natural latex, or a strong coil system will generally last longer and provide consistent support for years. Purchasing a mattress from a reputable brand with positive customer reviews and a strong warranty is a good way to ensure durability.

A warranty of at least ten years is typically an indication that the manufacturer stands behind the quality of their product. Additionally, investing in a mattress with reinforced edges can prevent premature sagging and improve overall stability, ensuring that the mattress maintains its supportive structure over time.

e. Temperature Regulation

Many individuals with hypermobility experience temperature sensitivity, making it essential to choose a mattress with good breathability and cooling properties. A mattress that retains heat can lead to discomfort and restlessness, disrupting sleep.

Traditional memory foam mattresses tend to trap heat, which may cause overheating during the night.

However, many modern memory foam models incorporate cooling technologies, such as gel infusions or open-cell structures, to enhance airflow and dissipate heat more effectively.

Latex mattresses naturally regulate temperature due to their open-cell structure, allowing for better airflow and breathability. Additionally, mattresses with breathable covers made from moisture-wicking materials like organic cotton or bamboo can further help regulate body temperature and create a cooler sleeping environment.

Proper ventilation within the mattress is essential for preventing heat buildup and ensuring a comfortable night’s sleep, particularly for those who are prone to feeling too warm while resting.

f. Ease of Movement

People with hypermobility often experience joint stiffness or discomfort that requires them to shift positions frequently throughout the night. A mattress that facilitates easy movement can help reduce strain and make it easier to adjust sleeping positions without excessive effort.

Latex and hybrid mattresses tend to be more responsive, allowing for smoother movement without feeling stuck in the mattress.

Unlike traditional memory foam, which can sometimes create a deep “hugging” sensation, latex provides a buoyant surface that supports movement while still offering pressure relief.

For individuals who need extra assistance getting in and out of bed, avoiding excessively soft mattresses is important. A mattress that is too plush can make mobility more challenging, leading to increased strain on the joints. Choosing a mattress with a balance of support and responsiveness can make movement easier and contribute to a more restful sleep experience.

g. Edge Support

Strong edge support is another important factor to consider, especially for individuals who frequently sit on the edge of the bed or need additional stability when getting in and out of bed.

A mattress with poor edge support may cause excessive sinking at the perimeter, leading to discomfort and reduced usable surface area. Hybrid and innerspring mattresses with reinforced edges provide better stability compared to all-foam models, which tend to compress more under weight.

Some memory foam mattresses incorporate high-density foam around the edges to improve perimeter support. This feature helps maintain the mattress’s structure and prevents it from feeling unstable when sitting or lying near the edges.

Good edge support can enhance the overall durability of the mattress and provide a more secure sleeping surface, reducing the risk of rolling off or feeling unsupported.

h. Hypoallergenic and Non-Toxic Materials

For individuals with hypermobility who have sensitivities to allergens or chemicals, selecting a mattress made from hypoallergenic and non-toxic materials can enhance comfort and overall well-being.

Many mattresses contain synthetic chemicals that can release volatile organic compounds (VOCs), potentially causing irritation for those with chemical sensitivities.

Opting for mattresses with certifications such as CertiPUR-US®, OEKO-TEX®, or GOLS ensures that the materials used are free from harmful chemicals and toxins.

Natural latex mattresses are an excellent choice for those with allergies, as they are naturally resistant to dust mites, mold, and bacteria. Organic cotton or wool covers can further enhance breathability while providing a hypoallergenic sleep surface.

Choosing a mattress made from safe, high-quality materials can contribute to a healthier sleep environment and reduce potential irritants that could disrupt rest.

What Mattress Type Would Be Best For Individuals with Hypermobility?

The best mattress choices for individuals with hypermobility are memory foam and hybrid mattresses, as both provide essential support while minimizing joint strain and discomfort.

• Memory Foam Mattresses: These are highly recommended for people with hypermobility due to their ability to contour to the body’s shape, reducing pressure points and providing consistent support. Since hypermobile individuals often experience joint instability and pain, memory foam helps distribute weight evenly, preventing excessive stress on sensitive areas. Additionally, memory foam minimizes motion transfer, which can be beneficial for those who frequently shift positions during sleep due to discomfort.
• Hybrid Mattresses: A hybrid mattress combines the cushioning benefits of memory foam or latex with the support of individually wrapped coils. This design offers the best of both worlds—adaptive contouring for pressure relief and a responsive, firmer base to prevent excessive sinking. The coils also improve airflow, keeping the mattress cooler, which can be beneficial for those who struggle with temperature regulation, a common issue among individuals with Ehlers-Danlos syndrome (EDS) and hypermobility. The added support from the coil system helps maintain spinal alignment, reducing the likelihood of waking up with stiffness or joint pain.

Both mattress types cater to the unique needs of people with hypermobility by offering a balance of comfort, support, and pressure relief, ensuring a more restful and pain-free sleep.

What Exactly Is Hypermobility?

Hypermobility occurs when the connective tissues in the body—ligaments, tendons, and joints—are more elastic than usual. This increased flexibility can lead to joint instability, pain, and an increased risk of injury.

For some, hypermobility is benign, while for others, it may be part of a broader condition like Ehlers-Danlos Syndrome (EDS) or Joint Hypermobility Syndrome (JHS).

Why is Sleeping with Hypermobility Difficult?

Here are some reasons that will explain why it is difficult to sleep with hypermobility:

a. Pain, Subluxations, and Dislocations During Sleep

One of the biggest obstacles to quality sleep for hypermobile individuals is joint instability. Loose connective tissue makes joints more prone to subluxations (partial dislocations) and full dislocations, even during sleep.

Finding a position that minimizes strain on vulnerable joints can be tricky, and involuntary movements during the night can increase discomfort. Without proper support, joints may shift into unstable positions, leading to pain that disrupts sleep and worsens fatigue.

b. Increased Pressure Sensitivity and Bruising

Many people with hypermobility experience heightened sensitivity to pressure, making certain sleeping positions uncomfortable.

A mattress that is too firm may put excess stress on pressure points, while a mattress that is too soft may lack the support needed to maintain proper spinal alignment.

Additionally, fragile skin and blood vessels in conditions like Ehlers-Danlos Syndrome (EDS) can lead to easy bruising, making it difficult to find a sleep setup that doesn’t cause morning soreness.

c. Gastrointestinal Issues and Nighttime Discomfort

Hypermobility is often linked to gastrointestinal problems such as acid reflux (GERD) and irritable bowel syndrome (IBS). These conditions can make it difficult to fall asleep or stay asleep. GERD, in particular, can worsen at night, causing heartburn and discomfort when lying down.

Studies have shown that people with insomnia are three times more likely to experience GERD symptoms, creating a frustrating cycle where poor sleep worsens digestive issues and vice versa.

d. Autonomic Nervous System Dysregulation and Sleep Disturbances

Many individuals with hypermobility also experience autonomic nervous system (ANS) dysfunction, which can interfere with the body’s ability to regulate sleep cycles.

This can lead to unrefreshing sleep, difficulty staying asleep, and excessive daytime fatigue. Additionally, Thoracic Outlet Syndrome (TOS)—a condition where nerve or blood vessel compression in the upper chest leads to pain and circulation issues—is frequently observed in hypermobile individuals, particularly those with Postural Orthostatic Tachycardia Syndrome (POTS). TOS can cause discomfort at night, further disrupting sleep.

e. Obstructive Sleep Apnea (OSA) and Airway Instability

Obstructive sleep apnea (OSA) is increasingly recognized as a concern for those with hypermobility, as weakened connective tissue can contribute to airway collapse during sleep.

Research suggests that up to 30% of EDS patients may have OSA, which leads to frequent awakenings, poor oxygenation, and chronic fatigue. If symptoms such as snoring, choking during sleep, or excessive daytime drowsiness occur, a sleep study may help diagnose and treat the issue.

f. Vitamin D Deficiency and Sleep Quality

Many people with hypermobility experience vitamin D deficiency, which has been linked to poor sleep quality. Vitamin D plays a role in melatonin production—the hormone responsible for regulating sleep cycles.

While research on supplementation is ongoing, maintaining optimal vitamin D levels may support overall health and improve sleep quality.

Final Thoughts

Sleeping with hypermobility can be challenging, but with the right strategies, products, and professional guidance, restful sleep is achievable.

Focus on creating a supportive sleep environment, optimizing your mattress and pillow choices, and incorporating pain management techniques into your routine.

Don’t hesitate to seek help from healthcare providers to address persistent issues. By taking a proactive approach, you can reclaim the restorative power of sleep and improve your overall quality of life.