A stiff neck might make it challenging to obtain a good night’s sleep. However, making a few changes to your sleeping habits can help you manage your neck discomfort and keep you from sleeping in uncomfortable positions for hours at a time.
Let’s have a look at which sleeping positions are most likely to relieve neck discomfort. We’ll also look at other things you may do before bed to alleviate pain.
Best sleeping position for neck pain
The position in which you rest has a notable impact on the quality of your sleep. If you’re experiencing neck pain, resting on your back or side is the most suitable option. Both of these habits are disturbing on your spine than sleeping on your stomach.
Because your favourite sleeping position is generally set early in life, changing it may be challenging. However, as the new position gets more familiar, you will grow more at ease.
Because most people shift in the middle of the night, having additional pillows on hand might help you stay comfortable.
Sleeping on your back
Sleeping on your back helps to retain the natural curvature of your spine. In this posture, you can use a thinner pillow than you would when sleeping on your side. Your head should only be slightly elevated so that it is at the same angle as when you are standing.
A cervical pillow can aid with head or neck support. If you snore frequently or suffer from sleep apnea, you should consider sleeping on your side rather than your back.
Sleeping on your side
One of the greatest methods to keep your head neutral and your chin straight ahead is to sleep on your side. It’s a good idea to use a cushion high enough to maintain your neck neutral pulled toward your shoulder when sleeping in this posture.
Sleeping on your stomach is not recommended.
It’s sufficient to avoid resting on your stomach if you’re suffering from neck discomfort. For hours at a time, your head is pushed to one side in this posture. Your neck may be overworked as a result of this incorrect position.
Best way to sleep with neck pain
There are three natural arches in your spine. At the neck and lower back, it bends forward. In your upper back, it bends in the opposite direction. Setting up your bed in such a way that these natural contours are preserved might help you avoid neck or back problems.
Many people find that utilizing memory foam to relieve neck discomfort is beneficial. According to a 2019 study, using a viscoelastic polyurethane memory foam cushion in conjunction with chiropractic treatment was more beneficial than using chiropractic treatment alone.
You may also use a soft feather cushion that molds to your head or a cervical support pillow.
If you sleep on your back:
- Make use of a thin cushion. You may retain your upper spine in its normal posture with a small forward bend by using a thin cushion.
- Consider using a cervical pillow. A cervical pillow keeps your neck and head in a neutral position by supporting them.
- Use a mattress that is supportive. You may notice that you sink into your mattress and your back rounds if it is overly soft.
When sleeping on your side:
- Pillows with an excessively high height should be avoided. Your pillow should be set at a height where your ears are vertically stacked on top of one another. If your pillow is too high or too low, your neck will bend, causing discomfort over time.
- Keep your chin in a neutral position. Try not to tuck your chin in if you’re sleeping in the fetal position. You were tucking your chin forward, positions your head forward.
- If you’re having problems sleeping, place a pillow between your knees. A cushion placed between your knees may help to straighten your lower spine.
Other factors to consider when sleeping with neck discomfort
People with persistent neck discomfort are less likely to recover if they have poor sleep quality, according to a 2015 study trusted Source. One of the most valuable methods to recover from neck discomfort is to obtain a good night’s sleep.
If you’re dealing with an acute problem, tramadol next day could be able to assist. Make sure you consult a doctor before taking more than 100 milligrams in a single day and that you don’t take it for more than ten days unless your doctor says so.
Some people find that using heat and ice to control their discomfort is also beneficial. You can switch between the two depending on which one gives you the most relief.
Almost everyone will get a painful neck at some point in their lives. Sleeping on your side or back relieves tension in your neck and helps you manage discomfort. If at all possible, avoid sleeping on your stomach. When you sleep on your stomach, your neck is uncomfortable, which may aggravate your pain.