Sleeping with neck pain can be unpleasant and frustrating, however it is possible to protect that part of the body and have a pain-free night! Start by choosing the right position, which supports and protects the neck, rather than irritating it. Then, use what you need to sleep better and make your room cozy, so you can sleep well into the morning, despite the pain.
Steps
Part 1 of 3: Choosing a Sleeping Position
Step 1. Sleep on your back to better support your neck
This position helps you keep your neck aligned with your spine and supports your entire body better. You will also be sure that you will not bend your neck to one side during the night.
If you snore, sleeping on your back can make the problem worse. In that case, try standing on your side
Step 2. Lie on your side to be more comfortable
Sleeping on your side is also a good option, especially if it's a more comfortable position for you than lying on your back. This will also support your neck better by resting it on one side of the pillow.
- If the pain prevents you from turning your head to the side, sleep on your side which doesn't hurt.
- If you have a tendency to suffer from lower back pain as well, sleeping on your side is a good choice because it allows your spine to naturally sag while you sleep.
Step 3. Don't sleep on your stomach, as it can strain your neck
This position takes a lot of the neck, back and spine. If you have a tendency to sleep like this, try doing it on your back or side.
- You might want to put a couple of pillows on either side of your body to make sure you don't roll over in a prone position.
- Don't put tennis balls in your pajamas to avoid rolling on your stomach or to stop snoring, as this can give you even more back pain.
Part 2 of 3: Using Solutions for Better Sleep
Step 1. Use a cervical pillow to support the neck well
Pillows of this type have a depression in the center in which to rest the head and support the neck by lifting it slightly. They are usually made of foam, so that they have sufficient support and padding.
- If memory foam pillows are causing you too hot at night, use natural latex pillows. If you are allergic to latex, use a memory foam pillow.
- Avoid pillows filled with feathers or buckwheat, as they are often too soft to give the neck the necessary support.
Step 2. Choose a thick pillow if the mattress is firm
Use a thicker pillow that takes up the space between your head and the mattress. The pillow should allow your shoulders to sink into the bed, so that your neck and head are aligned and well supported.
You can also try using more than one pillow on top of each other to support your neck and be more comfortable. Change the number based on your sleeping position, on your side or back, as you may need more than one to feel comfortable
Step 3. Choose a thin pillow if the mattress is soft
If you have a memory or pillow top mattress, a thinner pillow is enough to take up the space between your head and the bed.
Step 4. Don't stack too many pillows, as this can irritate the neck
Usually one or two will be enough to properly support the neck and head. Do not sleep on too many pillows or with your head too high, as otherwise you would bend it towards your chest and bring your neck too far forward. The neck should follow the natural curve of the spine when you lie down in bed.
Step 5. Place a towel or small pillow under your neck if you want more padding
Roll up the towel and slide it under your neck for better support when you sleep. You can also use a small tube-shaped pillow.
If you are concerned that the towel and pillow may move during the night, place them in the pillowcase
Step 6. If you sleep on your back, keep a pillow under your knees
If you have a tendency to sleep in this position, place a pillow under your knees to feel more comfortable. This will make it easier for you to keep your back straight and your neck aligned during the night.
Step 7. Keep a pillow between your legs if you sleep on your side
Those who use this position often feel more comfortable by placing a regular pillow or body pillow between their legs. Squeeze it around your chest and between your thighs to bend your legs and keep your back aligned.
Part 3 of 3: Get a good night's sleep
Step 1. Make sure your room is cool, quiet and dark
Create the ideal sleeping environment, so you can relax and fall asleep more easily. Dim the lights in the room and eliminate all noise. The temperature shouldn't be too hot, because it's easier to fall asleep if the temperature is cool.
Close the bedroom curtains to block out natural sunlight and tell your body that it's time to sleep
Step 2. Do some neck stretches before bed
Roll your neck from side to side to stretch it, relieving tension and fatigue. Try stretching your arms above your head, then lean from side to side to release tension in your shoulders and neck. You can also lean forward, leaving your head suspended above your feet.
Get in the habit of doing at least one or two neck stretches in the evening before bed to relax that area and relieve pain
Step 3. Stop using your cell phone one hour before bed
Browsing social media or the latest news can strain your neck muscles, as you'll often tilt your head to look at the screen. In addition, the blue light emitted by the phone can block the body's production of melatonin, a natural substance that promotes sleep. Instead, read a book, raising your head with a pillow, so that your neck is well supported.
- You can also listen to relaxing music while lying in bed to fall asleep earlier, because listening does not require any movement of the neck.
- You can also try meditating every night as part of your evening routine.
Step 4. Apply an electric blanket or warm compress to your neck before going to bed
You can do this to relax your mind and muscles. Let the heat sit for 15 minutes, then remove the tablet. Make sure you don't get burned! If necessary, place a towel between your skin and the electric blanket.
Step 5. Take a pain reliever before bed if the neck pain is severe
If the pain makes you uncomfortable, take an over-the-counter pain reliever before bed. Make sure you follow the dosage directions on the package and never exceed the recommended dose.
