Switch sides during the night
Sleep with a pillow between your knees
Keep your knees slightly bent
Use a firm, supportive mattress
Add a mattress topper if the mattress is too hard
Avoid sleeping directly on the painful hip
Place a pillow behind your back to prevent rolling
Stretch your hips before bed
Strengthen your glutes and core during the day
Apply ice to the painful area for 15 to 20 minutes
Use heat before bed if stiffness is present
Take over-the-counter pain relief if safe for you
Avoid crossing your legs while lying down
Keep your spine and hips aligned
Reduce pressure by hugging a body pillow
Get up and move gently if pain wakes you
See a doctor if pain is severe, persistent, or worsening