Content

• Steps
• Part 1 of 3: Choose a sleeping position
• Part 2 of 3: Prepare your bedding
• Part 3 of 3: Make your sleep more comfortable

Sleeping with neck pain can be excruciating and unpleasant. However, it is in your power to protect your neck and soothe the pain! Start by choosing a sleeping position that provides support for your neck and soothes pain. Then choose comfortable bedding and make your bedroom cozy so you can sleep peacefully despite your neck pain.

Steps

Part 1 of 3: Choose a sleeping position

1. 1 Sleep on your back to provide neck support. This position of the body allows you to keep the neck in line with the spine, providing support to the entire body. This will keep your neck in one position and avoid bending and tilting to one side while you sleep.
   • If you snore, sleeping on your back can make snoring worse. Try sleeping on your side.
2. 2 Lie on your side for comfort. Try sleeping on your side, especially if that makes it more comfortable for you to sleep than on your back. Thanks to the pillow-like support, this position will provide the best support for the neck.
   • If neck pain makes it difficult to turn your head, sleep on the side to which you can painlessly turn your neck.
   • If you often experience lower back pain, the benefits of sleeping on your side will be even more obvious, as your spine will naturally bend during sleep.
3. 3 Do not sleep on your stomach - sleeping in this position causes tension in the neck muscles. Sleeping on your stomach negatively affects your neck, back and spine. If you usually sleep on your stomach, try rolling onto your side or sleeping on your back.
   • Try placing pillows on either side of your body to avoid rolling over onto your stomach while you sleep.
   • Avoid putting tennis balls in your clothes expecting them to keep you from rolling on your stomach or to stop snoring as this will only worsen your back pain.

Part 2 of 3: Prepare your bedding

1. 1 Use an orthopedic neck pillow. In the middle of these pillows there is a recess where you can put your head and prop your neck, slightly lifting it. Typically, these cushions are made of foam, which provides good support and comfort.
   • If you don't like the fact that memory foam gets very hot at night, buy a natural latex pillow. If you are allergic to latex, use a memory foam pillow.
   • Avoid sleeping on pillows made of feathers or buckwheat flour as they are too soft to provide adequate support for your neck while you sleep.
2. 2 Buy a thick pillow if you have a firm mattress. Sleep on a thicker pillow so that it can fill the void between your head and the mattress. With this pillow, your shoulders will drop to the bed and your neck will remain level with your head and have good support.
   • Fold several pillows one on top of the other for comfort and a good neck support. Change the number of pillows depending on whether you sleep on your side or on your back, as you may need multiple pillows to sleep comfortably.
3. 3 Buy a thin pillow if you have a soft mattress. If you have an orthopedic or memory foam mattress, sleep on a thinner pillow to fill the void between your head and the mattress.
4. 4 Do not fold the pillows too high to avoid straining your neck muscles. Typically, 1-2 pillows are sufficient to provide adequate head and neck support. Don't sleep on too many pillows or fold them too high, or your head will drop to your chest and your neck will stretch out. Lying on a pillow (or pillows), the neck should follow the natural curve of the spine.
5. 5 Place a towel or small pillow under your neck for extra comfort. Roll up a towel and place it under your neck to provide the best support for your neck while you sleep. You can also use a small roller pillow for this.
   • If you are worried that the towel or pillow will change position while you sleep, wrap it in a pillowcase.
6. 6 Place a pillow under your knees if you sleep on your back. If you usually sleep on your back, place a pillow or bolster under your knees to make it easier for you to lie down. The pillow will keep your back straight and your neck straight.
7. 7 Place a pillow between your legs if you prefer to sleep on your side. People who sleep on their sides often find that they sleep much more comfortably if they have a regular or pregnancy pillow between their legs. Press a pillow against your chest and place it between your legs to keep them flexed and your spine straight.

Part 3 of 3: Make your sleep more comfortable

1. 1 Reduce the temperature in the bedroom and make it quieter and darker. Prepare the ideal sleeping conditions to help you relax and fall asleep. Dim your bedroom lights and do your best to keep it quiet. The temperature in the bedroom should be cool, as under such conditions a person falls asleep faster.
   • Close your curtains or curtains to block out the light, letting your body know it's time to sleep.
2. 2 Before bedtime stretch your neck muscles. Twist your neck to stretch your muscles and relax them. Stretch your arms over your head and bend from side to side to relax your shoulders and neck. Bend forward and lower your neck to the floor to stretch your muscles.
   • Get in the habit of doing a few stretches of your neck muscles before bed to relax them and relieve pain.
3. 3 Put your phone away an hour before bed. When we look at news or publications on social networks on our phone, often in order to look at the phone screen, we involuntarily bend and turn our neck, thereby tensing its muscles. Blue light from electronic screens can interrupt the production of melatonin (pineal gland hormone, circadian rhythm regulator). Instead, lie on your bed, lean on a pillow to provide good support for your neck, and read a book.
   • To fall asleep faster, go to bed and listen to soothing music. This way you don't have to strain your neck muscles.
   • Meditation can be part of getting ready for bed.
4. 4 Apply a heating pad or warm compress to your neck before bed. To relax your mind and muscles, apply a heating pad or warm compress to the affected area. Leave it on for 15 minutes and then remove it. Monitor the temperature of the heating pad to avoid scalding your skin. If necessary, the heating pad can be wrapped in a towel.
5. 5 If you have neck pain, take a pain reliever before bed. If you are concerned about severe neck pain, take an over-the-counter pain reliever before bed. Follow the manufacturer's directions carefully and never take more than the recommended dose.
   • If the pain is very severe and does not subside over several nights (even after making changes and pain reliever), seek medical attention. He may suggest stretching exercises, physical therapy, or alternative treatments like acupuncture or massage to treat neck pain.