How to Sleep with Neck Pain: Tips for Better Sleep

It can be hard to sleep with neck pain, but there are simple strategies that can help. Here’s how you can sleep better despite neck pain:

Choose the Right Pillow

Your pillow plays a big role in neck comfort:

• Back Sleepers: Use a thin pillow that supports the neck's natural curve. Adding a small rolled-up towel under the neck can provide extra support.

• Side Sleepers: Opt for a thicker pillow that keeps your head aligned with your shoulders. It should fill the gap between your neck and the mattress.

• Stomach Sleepers:This position is not ideal for neck pain. If you must sleep this way, use a very thin pillow or none at all.

For more on this check out our guide to choosing the best pillow for neck pain. 

Use a Supportive Mattress

A medium-firm mattress supports the spine’s natural alignment and can help reduce neck pain. Ensure your mattress is not too soft or too hard to avoid putting extra strain on your neck.

Bedtime Habits

What you do before bed can affect your neck pain:

• Limit Screen Time: Looking down at phones or tablets can strain your neck. Try to avoid screen time before bed, or hold devices at eye level.

• Warm Compresses and Hot Showers:Applying a warm compress or taking a hot shower can relax neck muscles and reduce pain, making it easier to fall asleep.

Stretch Your Neck

Gentle stretches can ease neck tension before bed:

• Flexion Stretch: Bend your head forward, bringing your chin toward your chest, and hold for a few seconds.

• Lateral Flexion Stretch:Tilt your head toward one shoulder, hold, and then switch sides.

• Levator Scapula Stretch: Place one arm on a wall and rotate your head to stretch the side of your neck.

• Corner Stretch: Stand facing a corner, place your arms on each wall, and lean in to stretch your chest and shoulders.

Optimise Your Sleep Environment

Make your bedroom conducive to sleep:

• Keep it Dark and Quiet:Use blackout curtains and white noise machines to reduce disturbances.

• Maintain a Cool Temperature:A cooler room can help you sleep more comfortably.

• Stick to a Routine: Go to bed and wake up at the same time every day to regulate your sleep cycle.

Conclusion

By choosing the right pillow and mattress, adopting good pre-sleep habits, stretching your neck, and optimising your sleep environment, you can alleviate neck pain and enjoy better sleep.

For persistent neck pain, professional advice is recommended. Implement these strategies to wake up feeling refreshed and pain-free.

By following these simple tips, you can reduce neck pain and improve your sleep quality, making a big difference in how you feel each day.