Waking Up With Body Aches? Here’s Why & How To Stop Them Today!

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Last Updated on January 5, 2023 by theworldofsleepstaff

If you wake up in the morning with body aches, it could be a sign that your lifestyle isn’t conducive to good health.

Body aches are often caused by stress, poor diet and lack of exercise. However, they can also be symptoms of an underlying medical condition or infection.

Thankfully you can successfully manage your body aches and pains with the right combination of natural remedies, lifestyle changes, and medical support from your doctor. We’ll show you how right here!

Note: This content was only written as a reference, using third-party background information. It is not medical advice; as always, it is essential to research and speaks with a healthcare provider if you have questions or before taking any new supplement.


  1. Body Aches At Night: Why & How
  2. The Top 10 Causes
  3. How To Stop Them
  4. Top 12 Herbal Remedies For Body Aches
  5. FAQs

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Body Aches At Night: Why & How

Body aches at night can range from mild to severe and vary in intensity depending on the underlying cause.

They can also cause you to wake up in the middle of the night can have a variety of causes. It could be something as simple as sleeping in an uncomfortable position or something more serious, such as a muscle strain or even an underlying medical condition.

If your body aches persist and disrupt your sleep, you must talk to your doctor or primary care provider to narrow down the causes and find an effective treatment plan.

Common causes of body aches during the night include muscle tension from stress, poor posture, overuse injuries, and sleeping in an awkward position.

Other contributing factors could be related to arthritis, fibromyalgia, endometriosis, or other medical conditions.

To address body aches at night, it’s essential to identify the underlying cause. For example, stretching and massage can help relieve muscle tension due to stress and overuse injuries.

If posture is causing body aches at night, consider changing your sleeping position or using a supportive mattress and pillow. Hot baths or heating pads can also help reduce the pain caused by inflammation or spasms. We have more on ways to help further on in this article.

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If your body aches persist, it’s essential to see a doctor. They will be able to assess your symptoms and make recommendations on how best to manage your condition.

Treatment options may include physical therapy, lifestyle changes, medications, or other treatments, depending on the cause. Identifying and addressing the root cause of body aches at night can help you find relief.

With the right treatment plan and lifestyle modifications, it can effectively reduce or eliminate body aches at night.

By making small changes in your daily routine, such as exercising regularly, practising good posture, and finding ways to manage stress, you can also help improve your overall quality of life and reduce the frequency and intensity of body aches.

Recommended: 30 Tips On How To Get Better Sleep Naturally

An adult man covers his face struggling to wake up in the early morning after sleep while he sits in bed.
iStock.com/Meeko Media

Waking Up With Body Aches: The Top 10 Causes

1. Stress

High-stress levels can cause muscle tension, leading to body aches. Stress can also change blood flow, resulting in aching muscles and joints.

Most people experience body aches when they are under a lot of stress.

In one study, researchers found that people who experienced acute stress were more likely to experience body aches than those who experienced chronic stress.

2. Poor Posture

Poor posture can cause muscles to become tense and joints to be misaligned, leading to body aches and soreness.

For example, if you slouch while sitting or sleeping, your body may be stressed, causing aching in muscles and joints.

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3. Inactivity

Sedentary lifestyles can lead to aches and pains due to muscle tension from lack of movement.

Regular exercise helps reduce tension, increase blood flow, and strengthen the muscles that support your body.

4. Overuse Injuries

Overuse injuries can cause body aches due to muscle tension, inflammation, and pain.

Common overuse injuries include carpal tunnel syndrome and tendinitis.

5. Sleeping In An Awkward Position

Sleeping in an awkward position can cause muscle tension, leading to body aches when you wake up. If this happens to you, consider changing your sleeping positions or using a supportive mattress and pillow.

Woman sleeping in her bed at night, she is lying on her stomach

6. Vitamin Deficiency

Vitamin deficiencies can lead to muscle cramps, pains, and aches in various body parts.

Likewise, lacking B vitamins, calcium, magnesium, and other essential nutrients can cause body aches.

To ensure you get vitamin and mineral-rich foods, eat a balanced diet with plenty of fruits and vegetables.

7. Poor Diet

Foods high in sugar, saturated fat, and processed ingredients can cause inflammation in the body, leading to aches. Eating foods that are low in nutrients can also result in nutrient deficiencies, leading to fatigue and muscle soreness.

With diet and nutrition becoming more accessible and well-understood, it is essential to make sure you are fueling your body with the proper nutrients for optimal health.

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8. Lack Of Exercise

Not getting enough exercise can lead to muscle weakness and tightness, which can result in body aches.

On the other hand, staying active helps keep muscles healthy and flexible, so it is essential to ensure you get enough physical activity.

9. Medical Conditions & Infections

Body aches can also be caused by underlying medical conditions such as arthritis, fibromyalgia, and autoimmune disorders.

Additionally, viral or bacterial infections can result in body aches due to the inflammation they cause.

Medical experts think the pandemic is a possible cause of body aches, but this has yet to be proven.

10. Dehydration

Dehydration can cause muscle cramps and joint pain, leading to body aches. This is because it reduces the amount of oxygen going to your muscles which can lead to fatigue and soreness.

Therefore, it is essential to stay hydrated to keep your body functioning at its best.

What science says about dehydration and body aches is that the less hydrated the body is, the more likely it is to experience cramps and soreness.

Side view of elderly woman drinking water

Waking Up With Body Aches: How To Stop Them

1. Diet Changes

Making sure you are eating a balanced diet with plenty of fruits, vegetables, proteins, healthy fats, and complex carbohydrates can help reduce inflammation, which can lead to body aches.

In addition, it is essential to avoid processed and sugary foods as these can increase inflammation.

Diet and body aches are related, as people who eat healthily experience fewer body aches.

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2. Stress Management

Managing your stress levels is essential for preventing body aches. There are many ways to do this, from yoga and meditation to simply taking a walk or listening to music.

One of the most popular methods is to practice mindfulness, which means focusing on the present moment and noticing your thoughts and feelings without judgment.

3. Exercise Regularly

Regular exercise can help keep muscles and joints flexible and substantially reduce body aches. Therefore, it is essential to find an activity you enjoy, such as walking, swimming, or cycling, so that it becomes part of your routine.

With regular exercise, you can reduce body aches and gain more energy. The added benefits of exercise include improved mental health and better sleep.

person running on a treadmill
iStock.com/Tina Zupancic

4. Get Adequate Sleep

Sleep is essential for good overall health and can help reduce body aches. If you are having trouble sleeping, try following a consistent bedtime routine, such as taking a hot bath or reading before bed. Also, make sure to keep your bedroom dark, so you are not disturbed by light.

Getting enough sleep can help reduce body aches and provide more energy for the day ahead.

5. Seek Medical Attention

If body aches persist or become more severe, it is essential to seek medical attention. A doctor can determine the cause of the problem and provide treatment options that are best for your particular situation.

It is always important to listen to your body and get medical help if you feel something isn’t right.

Shot of a woman doctor having a consultation with a patient

Top 12 Herbal Remedies For Body Aches

1. Turmeric

This one has been around for centuries and is still a natural remedy today. Turmeric has anti-inflammatory properties, making it an effective aid in reducing body aches.

You can take turmeric capsules or mix turmeric powder into your food.

2. Ginger

Ginger is another popular herbal remedy due to its antioxidant and analgesic qualities. You can make tea with fresh ginger root or take a supplement. It’s particularly effective at relieving muscle and joint pain.

Recommended: 11 Reasons Why Should Start Drinking Ginger Tea Before Bed Today

Cup of tea with ginger root on grey wooden table

3. Cayenne Pepper

Cayenne pepper is known for its spicy flavour but has anti-inflammatory properties that can help relieve body aches.

To use cayenne pepper as a remedy, mix it with water or oil to make a paste and then apply it directly to the affected area.

4. Eucalyptus Oil

Eucalyptus oil is a powerful herb that can help ease sore muscles and joints. It’s also known to reduce inflammation, which can help with body aches. You can use eucalyptus as an essential oil, cream, or ointment.

5. Lavender

Lavender is known for its calming properties, but it also has anti-inflammatory benefits. You can take lavender oil internally or use it topically on the skin in a cream or ointment.

Dried lavender with a bottle of essential oil isolated on white background.
iStock.com/Anna Kim

7. Arnica

Arnica is a herb known to reduce inflammation and improve circulation, which can help relieve aches and pains in the body. It’s available in gel form or as a supplement.

8. White Willow Bark

White willow bark, also known as salicin, is a herb used for centuries to reduce inflammation and alleviate pain. You can take it in the form of a capsule or powder.

9. Chamomile Tea

Chamomile tea is a popular herbal remedy due to its calming and soothing effects. In addition, it can be used to reduce inflammation and help with body aches.

Cup of chamomile tea in someone's hand
iStock.com/Sonja Rachbauer

10. Licorice Root

Licorice root is a herb with anti-inflammatory properties that can help soothe sore muscles and joints. You can take it as a supplement or make tea from the dried root.

11. Peppermint Oil

Peppermint oil has an icy sensation that can help reduce inflammation, which in turn will help ease body aches. You can use it topically or internally as a supplement or oil.

11. Black Cohosh

Black cohosh is a herb used for centuries to relieve joint pain, muscle cramps and other body aches. It’s available as a supplement, capsule or tea.

12. Valerian Root

Valerian root is a herb that has relaxing properties, making it ideal for relieving stress-related body aches. You can take it as a supplement or drink it as tea.

These herbal remedies can be used with other treatments to help ease body aches and pains. However, talking with your doctor or healthcare provider is essential before starting any new treatment plan. It’s also important to note that not all herbs are safe for everyone, so it’s wise to talk with your doctor before taking any of these herbal remedies.

Stems and tea of medicinal valerian - Valeriana officinalis
iStock.com/Luis Echeverri Urrea


My whole body aches, and I feel weak; why?

You may suffer from an underlying condition like fibromyalgia, chronic fatigue syndrome or even a vitamin deficiency. It’s important to talk with your doctor to get evaluated and determine the cause of your body aches and weakness.

Can exercise help reduce body aches?

Yes, regular exercise can help strengthen your muscles and improve your overall health, which can help reduce body aches and pains. However, it’s best to start slow and build up gradually, as too much exercise can worsen body aches.

Do you need to take anything else when using herbal remedies for body aches?

When taking herbal remedies for body aches, it’s essential to make sure you are getting enough vitamins and minerals from your diet.

Eating a balanced diet that includes fruits, vegetables, lean proteins, and healthy fats will help ensure your body is getting the nutrients it needs for optimal health. Additionally, drinking plenty of water can help ease body aches and pains.

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iStock.com/Tero Vesalainen

Waking Up With Body Aches: Our Final Thoughts

Body aches and pains can be uncomfortable, but fortunately, several herbal remedies can help provide relief. From lavender oil to chamomile tea, these natural remedies can be used in conjunction with other treatments to help reduce inflammation and alleviate pain.

Talking with your doctor or healthcare provider before taking any new treatments is essential, as not all herbs are safe for everyone.

Additionally, eating a balanced diet and staying well-hydrated is always wise to ensure your body gets the nutrients it needs for optimal health. You can successfully manage your body aches and pains with the right combination of natural remedies and lifestyle changes.