Evie Summers
A sore neck can greatly reduce your quality of sleep. While it may be tricky to change your sleeping position, it's worth trying to start the night sleeping on your back or side in a well-supported, healthy position. The best sleeping positions for the neck are on your back or your side, as these positions exert less pressure on the spine compared to sleeping on your stomach. If you sleep on your back, choose a rounded pillow to support the natural curve of your neck, with a flatter pillow cushioning your head. If you sleep on your side, use a taller pillow under your neck so your neck aligns with your head. This will relieve any strain on your neck and keep your spine straight.
How to sleep comfortably without hurting your neck
| Characteristics | Values |
|---|---|
| Sleeping position | On your back or side |
| Pillow type | Memory foam, feather, cervical, horseshoe-shaped |
| Pillow height | Thin, low-profile |
| Pillow placement | Between the knees for side sleepers, under the knees for back sleepers |
| Mattress | Supportive, full-body |
| Additional tips | Avoid stomach sleeping, stretch before bed, exercise regularly, maintain good sleep hygiene |
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What You'll Learn
Sleeping on your back or side
If you sleep on your side, use a taller pillow under your neck so that your neck aligns with your head. This will relieve any strain on your neck and keep your spine straight. You can also try putting a pillow between your knees to keep your lower spine in alignment.
If you are experiencing neck pain, it is a good idea to avoid sleeping on your stomach. In this position, your head is forced to one side, which puts your spine out of alignment and can result in morning pain and stiffness.
It can be difficult to change your sleeping position, but over time, you will become more comfortable as the new position becomes familiar. You can try to retrain yourself to adopt another position, using pillows to coax yourself and to support you in a side or back-lying position.
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Using a thin pillow
If you're experiencing neck pain, it's best to sleep on your back or side. Sleeping on your stomach is the worst option as it causes you to turn your neck to one side, which puts pressure on the nerves.
If you sleep on your back, you should use a thin, low-profile pillow that supports the natural curve of your neck, with a flatter pillow cushioning your head. Your head position should be only slightly raised so that it's at a similar angle to when you're standing. The pillow should not tilt your head forward but should allow your head and neck to relax. You can achieve this by tucking a small neck roll into the pillowcase of a flatter, softer pillow, or by using a special pillow that has a built-in neck support with an indentation for your head to rest in.
If you sleep on your side, you should use a pillow that is higher under your neck than your head, to keep your spine straight. Your pillow should only fill the empty space between the mattress and your ear.
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Using a memory foam pillow
Memory foam pillows are a great option for those seeking a comfortable night's sleep without any neck pain. Memory foam pillows conform to the contour of your head and neck, providing support and fostering proper spinal alignment. Here are some tips for using a memory foam pillow to sleep comfortably without hurting your neck:
Pillow Height and Thickness
It is important to ensure that your memory foam pillow is the correct height and thickness for your sleeping position. If you sleep on your back, the pillow should support the natural curve of your neck while keeping your head in a slightly raised, neutral position. A thin or flatter pillow is recommended for back sleepers to prevent the head from tilting forward.
On the other hand, if you sleep on your side, a thicker or taller pillow is needed to keep your neck and head in alignment. The pillow should fill the space between your mattress and ear, ensuring your head is not tilted up or down.
Cervical Support
Memory foam pillows with built-in cervical support can be especially beneficial for neck pain. Cervical pillows are designed to cradle the head and neck, providing support and reducing neck strain. Some memory foam pillows have a built-in neck support with an indentation for the head, enhancing comfort and spinal alignment.
Pillow Placement
Proper pillow placement is crucial for a comfortable sleep. If you sleep on your back, you can place a pillow next to your shoulder to prevent yourself from rolling onto that side and maintain a straight spine. For side sleepers, consider placing a pillow between your knees to keep your lower spine in alignment and reduce spinal strain.
Combining with Chiropractic Treatment
Research has shown that combining the use of a memory foam pillow with chiropractic treatment can be more effective in reducing neck pain than chiropractic treatment alone. If you are experiencing chronic neck pain, consider consulting a chiropractor or physical therapist for additional relief.
By following these tips and using a memory foam pillow, you can improve your sleep quality and wake up feeling refreshed and without any neck discomfort.
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Using extra pillows
If you're sleeping on your back, you can use a pillow to support the natural curve of your neck, with a flatter pillow cushioning your head. This can be achieved by tucking a small neck roll into the pillowcase of a flatter, softer pillow, or by using a special pillow that has a built-in neck support with an indentation for the head to rest in.
If you're a side sleeper, you can use a pillow that is higher under your neck than your head to keep your spine straight. You can also put a pillow between your knees to keep your lower spine in alignment. If you're sleeping on your back, you can try putting a pillow next to your sore shoulder to stop yourself from rolling onto it during the night.
If you're sleeping in an upright position, a horseshoe-shaped pillow can support your neck and prevent your head from dropping to one side. Lower back pillows are also a good idea.
If you sleep on your stomach, it is recommended that you use a thin pillow underneath your hips and stomach to improve the alignment of your spine.
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Improving sleep quality
Choose the Right Pillow:
Select a pillow that supports your head and neck without forcing them forward. Memory foam pillows conform to the contour of your head and neck, providing excellent support. Feather pillows are also a good option as they easily adapt to the shape of your neck. Ensure your pillow is not too high or stiff, as it can keep your neck flexed and cause morning stiffness and pain. If you sleep on your back, a rounded pillow to support the natural curve of your neck, along with a flatter pillow for your head, is recommended. Side sleepers should use a taller pillow under their neck to align with the head, reducing strain on the neck and keeping the spine straight.
Sleep Position:
Sleeping on your back or side is considered the best for neck pain as these positions exert less pressure on the spine. Sleeping on your stomach is the worst option as it twists your neck to the side, causing excess stress on your vertebrae and nerves. If you must sleep on your stomach, use a thin pillow to prop up your forehead and create a more natural angle for your neck.
Neutral Spine Position:
Maintain a neutral spine position while sleeping. This means keeping your spine in a similar position to when you are standing upright, with its natural curves. Avoid positions that put pressure on your neck or shoulders, as this can lead to reduced sleep quality and increased physical discomfort.
Additional Tips:
- Use extra pillows to support your body alignment, such as placing a pillow between your knees if you sleep on your side or under your knees if you sleep on your back.
- Consider a short course of stretching before bed and when you wake up.
- Exercise regularly to alleviate muscle tension and stiffness.
- Maintain a consistent sleep schedule and a comfortable sleep environment.
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Frequently asked questions
The best sleeping positions for preventing neck pain are on your back or side. These positions exert less pressure on the spine compared to sleeping on your stomach.
The best pillow for neck pain depends on your sleeping position. If you sleep on your back, a rounded pillow to support the natural curve of your neck is ideal. If you sleep on your side, a taller pillow that keeps your neck and head aligned is recommended. Memory foam pillows are also a good option as they conform to the shape of your head and neck.
Improving your sleep quality involves more than just changing your sleeping position. It is important to practice good sleep hygiene, which includes following a consistent sleep schedule, creating a comfortable sleep environment, and stopping electronic device use before bed.
To relieve neck pain, you can try taking ibuprofen, using heat or ice packs, and gently stretching your neck before bed and when you wake up.
To prevent neck pain in the long term, focus on improving your posture, especially when sitting at a desk. Additionally, consider exercising regularly to alleviate muscle tension and stiffness.
