To sleep right.

Do not sleep on the soft bed,and on board, bed is half hardening needing, when you lie on a spine,that a body keeping physiologic bends/neck lordosis, kyphosis , as on a whole widen of bed to put a panel, and on a top a foam/but new mattress  by top shop her having of foam/http://www.dormeo.co.uk/mattresses/dormeo-2-12-memory-foam-mattress.html on 6 cm, wear his a woollen blanket and cover a sheet, if ache irradiates in leg, under knee joint to put a roll of blanket, that to low tension of the sciatic nerve and removes a leg ache, and if spine hurts,many patients sleep on belly, that for a bending strong a waist, but causes a more strong aches, under belly  low to put a pillow,who sleeps on side,put one leg on other,hand under head.
And wakes up for you is bad, thus on begin to do a few simple exercises,after,if you sleeps on spine, turn on belly, put one leg on a floor,supporting on her and on hands,transfer a body weight on a knee,and slowly wake up, do not fast moves doing.
 But my headache causing a spine and neck loading i sleeping on Dormeo pillow,changed a soft pillow, feeing better..