Poor sleep is often spoken about as though it begins in the mind, such as stress, worry, or simply being unable to switch off at bedtime.
But for many people, the issue is far more physical than that.
New findings from our partner’s Groove Pillows’ Groove Sleep and Pain Impact Report reveal just how closely pain and disrupted sleep are connected, particularly when it comes to repeated waking during the night.
The report pulled together a sleep survey recorded by 1,000 participants in the UK and one of the most significant findings was that 56% of people experiencing insomnia also reported neck or back pain.
The results suggest that for many people, sleep problems are not simply about struggling to fall asleep. Physical discomfort is playing a major role in keeping sleep light, broken and unrefreshing.
Why Does Pain Wake You Up at Night?
Sleep is when the body is supposed to rest, recover and fully relax. But pain changes the way the body settles overnight.
When the neck, shoulders or back are uncomfortable, the nervous system remains more alert. Even small movements during sleep can trigger waking because the body never fully relaxes into deeper restorative sleep.
Many people living with ongoing discomfort describe:
● waking frequently throughout the night
● struggling to find a comfortable sleeping position
● stiffness when turning over
● waking with tension headaches or aching shoulders
● difficulty drifting back to sleep after waking
The relationship between pain and sleep is deeply interconnected.
Poor sleep reduces the body’s ability to recover properly overnight. Muscles remain tense for longer, inflammation can increase, and pain sensitivity may feel heightened the following day. That can then make the next night of sleep even more difficult.
How Much Sleep Are People Losing From Night-Time Waking?
Sleep problems are often measured in hours, but sleep quality matters just as much.
The report found that two thirds of respondents took more than 10 minutes to fall back asleep after waking during the night, while one in four took over 30 minutes.
Those interruptions may seem small in isolation, but over weeks and months they create a significant sleep debt. The survey recipients were losing up to 10 hours of sleep per week as a result of waking up in the middle of the night.
The impact often extends well beyond tiredness.
According to the report:
● 48% said poor sleep was affecting their mental health or wellbeing
● 37% felt exhausted at least three mornings each week
Ongoing sleep disruption can affect concentration, mood, patience, confidence and the ability to cope with everyday pressures. Over time, even ordinary tasks can begin to feel more difficult when the body never feels fully rested.
Why Does Sleep Often Get Worse During Your 40s and 50s?
One of the clearest patterns in the report was how many women felt their sleep had changed during midlife.
Almost two thirds (60%) said their sleep was worse than it used to be, with many describing their 40s and 50s as the point where sleep became lighter, more broken and less restorative. 51% of participants said their sleep declined between the ages of 40 – 50 compared to 13% who said it declined after 30.
For some women, this begins with waking earlier than usual and struggling to drift back off. For others, it is night sweats, aching joints, heightened anxiety or waking repeatedly throughout the night.
Hormonal changes during perimenopause and menopause can affect sleep in several ways.
Falling oestrogen levels can contribute to joint pain, muscle aches and increased inflammation, while changes in progesterone may affect the body’s ability to relax and stay asleep. At the same time, many women experience increased stress, temperature changes, headaches or heightened sensitivity to discomfort.
The result is often layered sleep disruption rather than one single issue.
The report found that one in four women were experiencing four or more symptoms at once, including insomnia, neck or back pain, restless legs and repeated waking.
Is Poor Sleep Becoming Normalised?
One of the most revealing findings in the Groove report was that out of 971 respondents, only 16 reported experiencing no sleep or pain-related symptoms at all.
The findings reflect how common disrupted sleep has become, particularly for people balancing physical discomfort, stress, hormonal changes and the demands of everyday life.
But while poor sleep may be common, it should not simply be accepted.
Understanding the connection between pain and sleep is often an important first step towards improving both.
If pain is often felt in the neck or back during the night, it may also be worth looking at whether your sleep setup is properly supporting your body. Poor alignment and pressure around the neck and shoulders can contribute to overnight discomfort and repeated waking. Look for pillows that focus on support spinal alignment and personalised comfort, helping reduce strain around the neck and shoulders while you sleep
See all the statistics from The Groove Sleep and Pain Impact Report on the Groove Pillows blog.
The Sleep Charity is working in partnership with Groove Pillows.