A sore or stiff neck is common, whether it’s a one-day annoyance or a more chronic issue. In fact, at any given time, about 10 to 20 percent of adults are experiencing some amount of neck pain. This can make a lot of things difficult, but one of the most commonly cited issues is getting a restful night of sleep when your neck feels off. But getting a good night of sleep can be important to help your body heal properly, so it is critical to get as much as you can.
A few adjustments to the way you sleep can be beneficial for neck pain and prevent worsening of the issue overnight.
Sleeping Positions for Neck Pain
One of the factors most related to the quality of your sleep is the position you sleep in overnight. Certain ways of sleeping, like on your stomach, can put extra pressure on your spine. However, most people have a very set way of sleeping, and it can be difficult to change on demand. Over time, you can train yourself to become more comfortable with a new position, though it may feel odd at first. Most people also move throughout the night, so having extra pillows can keep you comfortable.
Sleeping on your back: Sleeping face up helps you to maintain your spine’s natural curves and allows for you to use a thinner pillow than other positions. Your head should only be slightly raised so that you are at a similar angle to when you’re standing. A cervical pillow or a memory foam pillow will offer good head and neck support. For those who deal with snoring or sleep apnea, back sleeping is not recommended.
Sleeping on your side: Side sleeping, on either the right or the left, is a great way to keep your head neutral and your chin straight ahead. It’s a good idea to use a pillow that is a bit higher in this position, enough to keep your neck neutral but not so high that your upper ear is forced toward your shoulder.
Sleeping on your stomach: If you are suffering from neck pain, it is recommended to avoid this position if at all possible. Sleeping face down forces your head to one side for hours at a time, leading to a faulty alignment that places extra stress on the neck.
Tips for Sleeping with Neck Pain
The spine has three natural arches- one in your lower back, one in your upper back, and one in your neck. The best way to minimize pain is to set up your bed to maintain and support these natural curves. Memory foam pillows have been shown to be helpful when dealing with neck pain, especially when combined with chiropractic treatment.
For a back sleeper, thinner pillows or cervical pillows are the best options to keep your spine in a neutral position. Firmer, more supportive mattresses also help with this. When sleeping on your side, you’ll want to avoid overly high pillows so that your chin and head can remain neutral. It may also help to put a pillow between your knees to align the lower spine.
You can also rely on other pain management techniques to make sleep easier. Used in moderation, ibuprofen can help reduce acute pain and reduce inflammation and can be taken before bed. Heat and ice may also help relax the neck before bed, allowing you to get into a better position for sleep. When you first wake up and right before bed, gentle stretches to your neck are recommended. It is also key to make sure your posture stays good throughout the day to avoid weakening of muscles.
Just like using a screen during the day can cause neck pain, using your phone in bed can exacerbate the issue. Bending your head into odd positions may cause you to put stress on the cervical spine that worsens the issue. Additionally, the light can disrupt your sleep cycle and add problems with sleep to your pain.
Solving Neck Pain
While these tips will help you manage neck pain at night, it is important to address the root of your neck pain. Chiropractic adjustments will facilitate alignment in your spine that can be upheld by following these tips.
