Neck pain is a common issue, from adults to older people, everyone has dealt with neck pain at some point in their life. Neck pain can make it hard to sleep and to do the everyday tasks. It is a vicious cycle, you sleep in an awkward position at night, which causes neck pain and this neck pain couldn’t let you sleep at night. Sometimes this pain leads to annoyance and extreme pain which may last the whole day.
Your sleeping position can cause and prevent neck pain, depending on in which position you sleep. In this blog, we’ll look at some simple tips to help you sleep in a way that avoids neck pain.
Choose the Right Pillow
Your pillow plays a big role in deciding how well you’ll sleep at night. A right pillow can prevent neck pain and a wrong pillow can cause it. It is important that you choose a pillow which supports your neck properly. Go for a medium firm pillow as a pillow that is too high or too low can strain your neck.
Many people find a high or over-stuff pillow comfortable but these can make your neck remain flexed overnight and eventually you wake up feeling pain and stiffness the next morning. Some people find memory foam pillows helpful because they mold to the shape of your neck. Others prefer pillows with special neck support. Try a few options to see what works best for you.
Sleep on Your Back or Side
The two sleeping positions easiest on the neck are the side sleep and back sleep. If you are comfortable sleeping on your back, try resting your head on a rounded pillow. This will support the natural position of the neck. You can also achieve the same comfort by placing a small role into/above the pillowcase of a softer, flatter pillow.
If you sleep on your side, it is important that you choose a pillow that keeps your head and neck aligned with your spine. Use a thick pillow so that your neck doesn’t bend too much to one side. A memory foam pillow can be your perfect companion if you sleep on your side. The special memory foam allows the pillow to effortlessly conform to the contour of the neck and head, reducing stress on the neck. This pillow helps foster accurate spinal alignment. As a result, you get complete rest all through the night and wake up feeling refreshed.
If you are a stomach sleeper then you need to reconsider your sleeping position. If you rest on your stomach, it becomes quite harsh for your spine, as your back is arched and the neck is turned sideways. Changing your sleeping position can be tough as they are often set early in life and become a habit. Still, you can start trying the side or back sleeping positions for a well-supported, healthy position because, at the end of the day, it will be worth trying.
Keep Your Spine Aligned
No matter in what position you sleep at night, your spine should stay in a straight line. Use a pillow that supports your neck while keeping your spine straight. Too high or too low doesn’t serve the purpose and can cause neck and back pain. Many people who sleep on their side, find a body pillow very useful as it keeps the spine in a straight line.
When you are traveling in a car, train, or plane, or reclining to watch movies, using a horseshoe-shaped pillow will save you from horrible neck pain. This pillow supports the neck and helps prevent the head from falling off to one side. However, if the pillow is very large, it will force the head to bend forward, which may not be very comfortable.
Create a Comfortable Sleeping Environment
Sleep environment plays an important role in the quality of your sleep. Along with a good pillow, use a mattress that supports your body well. We often don't pay much attention to the foam used in our mattress which later leads to neck and back pain problems. If your mattress is too soft or too firm, it can lead to neck pain. Place your pillow so that it supports your neck properly. Avoid using multiple pillows that might push your neck into an uncomfortable position.
Stretch and Exercise
If you are experiencing neck pain and finding it hard to sleep or carry out every task, some simple stretches before bed can help you relax your neck muscles. You can do neck stretches by gently tilting your head from side to side, and forward and backward. Hold each stretch for 15-30 min. If you are suffering for a long time, you can also ask a physical therapist for exercises that are right for you.
Conclusion
Avoiding neck pain while you sleep is all about finding the right pillow, choosing the best sleeping position, and making sure your spine stays aligned. By making a few simple changes, you can wake up feeling refreshed and pain free.
If you are experiencing neck pain, a Sleepsia memory foam pillow could be the perfect pillow for you. If you continue to have neck pain despite trying these tips, it might be time to see a doctor or a physical therapist. They can provide personalized advice and treatments to help relieve your pain.