If you have an adjustable reclining bed, move the headrest up to a reclining position to sleep.
You can use a regular pillow.
Do not sleep with an ice pack. Remove the ice pack before you go to bed. Ice compression wraps can be purchased at sports stores and pharmacies. Follow the instructions on the box for chilling and applying the wrap. It is better to ice your shoulder within the first 2 days after your minor injury. After that, you can use heat.
Wrap a heating pad around your shoulder. Fill a water bottle with hot water. Wrap the bottle in a towel and rest your shoulder against the bottle in a chair. Take a hot shower. Soak a towel in warm water and wrap it around your bare shoulder. Make sure that the water is warm and not scalding hot.
Stretches like crossover arm stretches or pendulums may be able to reduce pain and restore flexibility. [10] X Research source Low-impact exercises like walking or swimming can help you stay limber and active. Aim for 30 minutes of exercise in the afternoon so that you feel tired later that evening. Avoid exercises that involve lifting heavy objects, holding yourself up with your arms, or raising your arms above your head. [11] X Research source
If your physical therapist or doctor has advised specific exercises before bedtime, follow their instructions.
Getting enough sleep is important for healing your rotator cuff. Adults should aim to get between 7-9 hours of sleep a night. [15] X Expert Source Alex Dimitriu, MDSleep Medicine & Psychiatry Professional Expert Interview. 16 October 2019. Teenagers need between 8-10 hours a night while children need between 9-11 hours. [16] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
If your doctor recommends wearing a sling at night, they may give you a sling to wear.
Try lying down on the mattress before you buy it. If you sink into the mattress, it may be too soft to support your shoulder. If the mattress puts pressure on your back or feels uncomfortable, it may be too firm. If your mattress is causing you pain, try sleeping on the floor. Some people find it easier to fall asleep on a firm surface. [19] X Expert Source Alex Dimitriu, MDSleep Medicine & Psychiatry Professional Expert Interview. 16 October 2019.
Never take sleep aids for longer than 2 weeks at a time. You can grow to be dependent on these medications. Talk to your doctor before you take a sleep aid, especially if you are taking other medications. Your doctor can tell you if the medication will cause a bad reaction with any of your current medications. Do not drink alcohol as a sleep aid, especially if you are taking medication. Alcohol can make you feel sleepy, but it will not improve your quality of sleep. If mixed with sleep aids, it can be extremely dangerous. Try to limit naps during the day. Keep your naps under 30-45 minutes to make it easier to fall asleep at night. [21] X Expert Source Alex Dimitriu, MDSleep Medicine & Psychiatry Professional Expert Interview. 16 October 2019.
Your doctor may prescribe a stronger painkiller for your shoulder or give you medicine to help you sleep. Your doctor can give you injections to reduce shoulder pain temporarily. These injections will wear off over time, but they can help you sleep better. Your doctor can refer you to a physical therapist who can guide you through safe exercises. These exercises may reduce pain and restore your shoulder function. In severe cases, your doctor may recommend surgery to remove bone spurs, repair the tendon, or replace the shoulder.
