How to Sleep Better When You Have Sciatica

When you’re dealing with sciatica, even something as simple as getting into bed can feel like a struggle. The dull ache, burning, or sharp pain running down your leg can keep you tossing and turning all night—and that lack of sleep only makes everything feel worse the next day.

But here’s the good news: with a few small changes, better sleep is possible, even when you’re living with sciatica. Let’s walk through some tried-and-true tips that can help take the pressure off your sciatic nerve, relax your body, and help you finally get some decent rest.

First, Why Is Sciatica Worse at Night?

Sciatica often feels worse at night because your body is still and in one position for a long time. If that position puts pressure on your lower back or legs, it can irritate the sciatic nerve and make pain flare up.

Plus, when we’re lying down, we’re not distracted by work, movement, or the usual daytime busyness—so we tend to notice pain more.

1. Try the Right Sleep Positions

Finding the best position for your body is key to a better night’s sleep. The goal is to keep your spine in a neutral, supported position, and reduce pressure on your lower back.

Here are a few options to try:

💡 On Your Side (With a Pillow Between Your Knees)

This is one of the most recommended positions for sciatica. Bending your knees slightly and placing a pillow between them helps align your spine, hips, and pelvis.

If one leg hurts more, lie on the pain-free side to avoid direct pressure on the sore nerve.

💡 On Your Back (With a Pillow Under Your Knees)

This can also be helpful, especially if you prefer sleeping on your back. Place a small pillow or rolled-up towel under your knees to take pressure off your lower back.

Avoid lying flat with your legs straight—this can pull on your sciatic nerve and make things worse.

🚫 Try to Avoid Sleeping on Your Stomach

This position puts extra strain on your neck and lower back, which can aggravate sciatica symptoms. If you’re a natural stomach-sleeper, try gently retraining your body by falling asleep on your side.

2. Check Your Mattress and Pillow Setup

Your bed setup can make a bigger difference than you might think. Here’s what to look for:

• Mattress: You want one that’s firm enough to support your spine, but with enough cushioning to be comfy. If your mattress is old or sagging, it might be time for an upgrade—or try adding a mattress topper for more support.

• Pillow: Your pillow should keep your head and neck in line with the rest of your spine. Too high or too low can cause extra strain.

Sometimes, even placing a small pillow or rolled towel under your lower back can help support the natural curve of your spine.

3. Use Heat or Cold Before Bed

Applying a heat pack to your lower back before bed can help loosen tight muscles and increase blood flow, which may ease pain and help you relax.

If your sciatica is caused by inflammation, a cold pack might be more soothing. Try each one and see what feels best for your body.

Just be sure to wrap your heat or cold pack in a cloth—don’t apply it directly to your skin—and use it for about 15–20 minutes.

4. Create a Wind-Down Routine

Sometimes, it’s not just the pain—it’s the stress and frustration that come with it. A calm bedtime routine can help your body and mind relax, making it easier to fall (and stay) asleep.

You might try:

• Gentle stretching or yoga

• A warm bath or shower

• Deep breathing or meditation

• Reading a book instead of scrolling your phone

And aim to keep a regular bedtime—it helps your body get into a natural sleep rhythm.

5. Talk to Your Physio

If sciatica pain is keeping you up night after night, it’s worth having a chat with your physio. They can help figure out what’s causing the pain, show you sleep-friendly stretches, and guide you through safe movements that ease pressure on the nerve.

They’ll also make sure there’s nothing more serious going on that might need further treatment.

A Quick Recap

Sleeping with sciatica doesn’t have to be a nightmare. With the right sleep position, a supportive mattress, and some gentle wind-down habits, you can give your body the rest it needs to heal.

Start small—try one or two of these tips tonight. Your back (and your brain) will thank you in the morning