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How to Sleep Better with Neck Pain

Most of us forget how much our necks have to endure and when you think that the average adult head weighs about 11 pounds, it is no surprise that we all suffer from neck pain from time to time. Your neck is responsible for most of the movements we make and is also the passageway by which our entire nervous system functions. So, our neck really does have a tough time.

Neck pain can be mentally and physically exhausting, especially if it is making getting to sleep at night even more difficult. Not getting enough sleep can make the pain more unbearable and have serious effects on your physical and mental health. So, here are a few tips and advice we can give you that can improve your sleep better while you’re suffering from neck pain.

Make Sure Your Pillow Height Matches Your Sleeping Position

If you have neck pain, it can seem impossible to get into a comfortable enough position so that you can drift off to sleep. It can be difficult to get the perfect pillow position when you have neck pain but having your pillow at a height that matches your sleeping position can help.

There is no one-size-fits-all pillow height that will suit everyone, as a pillow supports the natural curve of every individual neck. However, there are general guidelines that you can follow. For example, if you sleep on your back then you may prefer a thin pillow or if you sleep on your side then a thicker pillow may be more comfortable.

Turn Your Phone Off Before Bedtime

Being on your phone in bed is going to make getting to sleep more difficult, as the light emitted can cause your brain to be more active and alert. In addition, your phone could also be making your neck pain worse.

When lying in bed and on their phone, many people bend their neck in an uncomfortable way, which can become painful. The more you bend your head forward (like you do when lying in bed, reading your phone), the more it puts more pressure and strain on the cervical spine, resulting in neck pain. This is such a common problem that it has even been termed ‘text neck’.

Get a New Mattress

When you suffer from neck pain and are trying to get a better night’s sleep, it is essential that you have a new and modern mattress that best suits your body shape and supports your neck. Everyone’s body is different, so just because a certain type of mattress is comfortable for a friend or family member, it doesn’t mean that it will be comfortable for you.

Therefore, you should check out this guide to help you find the best mattress for you. Soon, you will notice a considerable improvement in your sleep. Having an old mattress that doesn’t offer you the support you need could be one of the reasons why you are suffering from neck pain.

Do Stretches

If your neck is causing you pain, then you could be tempted to try and move it as little as possible. But this could actually be making the muscles in your neck tense up, making them more painful. Therefore, we recommend that you do small and gentle exercises to help loosen up the tight and sore muscles in your neck before bed.

There is a range of videos online that can help talk you through neck exercises but remember to take it easy and don’t push your neck too far. Otherwise, you could cause permanent damage.

Avoid Sleeping on Your Stomach

If you are someone who sleeps face down, lying on your stomach then this could be another reason why you are suffering from neck pain, and why you are struggling to get a good night’s sleep. This is because when you sleep on your stomach, you are putting additional pressure on your spine and forcing your neck to rotate to either side of your body. Sleeping on your stomach, your muscles will find it more difficult to relax, meaning that getting a long and peaceful sleep is more unlikely.

Through following this how-to guide, you can ease the pain and tension in your neck and improve your chances of a good night’s sleep.


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