Miya Pearson
Neck pain is a common issue that can be caused by an acute injury or a chronic condition. It can significantly impact one's sleep, with research showing that 54% of people who develop neck pain report insomnia. To sleep elevated without hurting your neck, it is essential to maintain a neutral spine alignment. This can be achieved by sleeping on your back with a thin pillow or sleeping on your side with a medium-height pillow. Additionally, using a contoured natural latex pillow can provide superior comfort and support for your head and neck. Myofascial Release Therapy, hot and cold therapy, and over-the-counter pain medication can also help manage neck pain and improve sleep.
How to sleep elevated without hurting the neck:
| Characteristics | Values |
|---|---|
| Sleep position | On your back or side |
| Pillow type | Medium-sized, contoured, natural latex, memory foam, or cervical |
| Pillow number | One or two, depending on your anatomy |
| Pillow placement | Under the head or neck and another under the knees |
| Pillow placement for side sleepers | Between the knees |
| Pillow placement for back sleepers | Under the painful shoulder |
| Pillow height for side sleepers | Medium height, allowing ears to lie directly on top of each other |
| Chin position for side sleepers | Neutral, without tucking it in |
| Head position for side sleepers | Avoid tilting down towards the bed or up towards the ceiling |
| Mattress type | Medium-firm orthopedic |
| Pillow for back sleepers | Thinner pillow with the head just raised a small amount |
| Additional tips | Avoid sleeping on your stomach, use hot and cold therapy, and practice good sleep hygiene |
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What You'll Learn
Choose the right pillow
The purpose of a pillow is to support your head, neck, and shoulders so that they stay comfortably aligned with your spine. The right pillow can improve your spinal health and alignment, and potentially reduce neck and back pain.
When choosing the right pillow, consider your sleeping position. If you sleep on your back, side, or stomach will affect the position of your spine and how much support your head and neck will need.
If you sleep on your back, you need a pillow that will support the natural curve of your neck. A cervical pillow that is higher in the bottom third and slopes down in the centre where your head lies can be a good option. A standard pillow that is medium to thin in height may also offer enough support. It is recommended to use a pillow with a medium firmness that allows the head to be aligned with the spine.
If you sleep on your side, you need a slightly higher pillow to keep your head and neck in line with your spine. It is recommended that side sleepers use a pillow that offers about 4 to 6 inches of height. A firm or extra-firm pillow is the best choice for side sleepers. Latex or memory foam pillows are good options as they don't flatten quickly and are more likely to keep your head at the right angle.
If you sleep on your stomach, choose a pillow with a low loft to avoid elevating your head and neck. Your pillow should be thin and made of soft material, such as soft foam or latex.
Combination sleepers who change positions during sleep may find it difficult to choose the right firmness, material, and loft. Adjustable pillows that let you add or remove stuffing or foam can be a good option.
Other factors to consider when choosing a pillow include size, shape, and materials. The pillow should be the right height and firmness for your size, sleeping position, and personal preferences. You may also want to consider pillows with cooling technology if you tend to sleep hot.
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Sleep on your back
Sleeping on your back is often recommended as the best way to reduce neck pain. Your head, neck, and spine are aligned evenly, and your joints are free from stress in this position. To achieve optimal spine alignment, place one pillow underneath your head or neck and another underneath your knees. If you are pregnant, however, you should avoid this position as it decreases blood circulation to the heart and baby.
Sleeping on your back requires a thinner pillow with your head just raised a small amount, similar to standing upright. You may choose a memory foam or cervical pillow for additional support. A cervical pillow or roll can be added behind your neck to fill in the gap and provide support. If you have shoulder pain, you can use a medium-sized pillow as a prop underneath the painful shoulder.
If you are a side sleeper, you can still achieve a neutral spine position by using a pillow to keep your head propped up enough to align with your spine, without overly elevating it. You want to avoid your head tilting down towards the bed or up toward the ceiling. You can also hug a pillow at night to support your top shoulder and prevent your shoulder from rolling too far forward.
If you are experiencing neck pain, it is important to practice good sleep hygiene, which can include following a consistent sleep schedule, having a comfortable sleep environment, stopping electronic device use prior to bed, and exercising during the day.
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Sleep on your side
If you're experiencing neck pain, sleeping on your side can help alleviate discomfort and improve your sleep quality. Here are some tips to keep in mind for sleeping on your side without hurting your neck:
Choose the Right Pillow: Select a pillow that supports your head and neck, keeping them aligned with your spine. A medium-height pillow is often recommended for side sleepers to prevent the neck from bending unnaturally. You can also use a cervical pillow or roll behind your neck for additional support. Avoid using too many pillows, as they can over-flex the neck and aggravate the surrounding muscles.
Pillow Placement: Ensure your pillow is not too high or too low. It should be just high enough to keep your ears vertically aligned. Additionally, keep your chin in a neutral position, neither tucked in nor jutting out, to avoid straining your neck.
Support for the Spine: Place a pillow between your knees when sleeping on your side to support your lower spine and keep it aligned. This helps maintain a neutral spine position, reducing strain on your back and neck.
Mattress Considerations: Opt for a medium-firm orthopedic mattress to provide optimal support for your neck and shoulders. A mattress that is too soft may not provide the necessary support, while a very firm mattress may cause pressure points and discomfort.
Avoid Stomach Sleeping: Sleeping on your stomach is generally not recommended as it can cause your neck to turn, putting pressure on your spine and leading to neck and back pain. If you find yourself frequently rolling onto your stomach, try using a body pillow or placing pillows in front of you to discourage this position.
Consistency and Comfort: Consistency is key when it comes to sleeping positions and pillow choices. It may take time to adjust to a new sleeping position, so give it a fair chance before deciding if it's right for you. Additionally, create a comfortable sleep environment and maintain a consistent sleep schedule to improve your overall sleep quality.
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Avoid sleeping on your stomach
Sleeping on your stomach can cause back, neck, and shoulder pain. It can also lead to headaches and arm pain. When you sleep on your stomach, your torso sinks into the mattress, causing your back to arch and your spine to move out of alignment. This can result in stress and strain on your spine, leading to aches and pains. Additionally, sleeping with your face pressed into the pillow can contribute to facial wrinkles.
If you are a stomach sleeper, you can take several steps to transition to sleeping on your back or side. Here are some suggestions:
- Use a therapeutic or cervical pillow: These pillows are designed to help maintain back or side sleeping positions. Their unique shape makes stomach sleeping difficult.
- "Will" yourself to stay on your back or side: This method requires motivation and persistence, but it is a cost-free option.
- Use a full-body pillow: A long cylindrical body pillow can help stabilize your side-sleeping position and provide warmth, pressure, or support.
- Ask for help: If you share your bed with a light sleeper, ask them to nudge or poke you if they notice you've shifted onto your stomach during the night.
- Use a knee wedge or pillow: Placing a pillow or wedge under your knees can help improve the position of your pelvis and lower back.
Remember, changing lifelong habits takes time and patience. The transition to a new sleeping position may not happen overnight, but your spine and neck will thank you for making the effort.
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Try hot and cold therapy
Heat therapy and cold therapy can be used to alleviate neck pain and help you sleep better. Both therapies are beneficial for neck pain, and experts recommend using ice for new injuries or sudden onset pain, as it reduces swelling. Heat therapy, on the other hand, is ideal for chronic muscle tightness or stiffness as it boosts circulation.
For heat therapy, you can use a heating pad on the lowest setting or a hot water bottle for 15 minutes every few hours. A hot shower or a hot bath before bed can also help relax your neck muscles. The heat loosens your muscles and promotes blood flow.
Cold therapy involves using a cold pack or ice pack, or even a bag of frozen vegetables (wrapped in a thin cloth to protect your skin) for 15 to 20 minutes every few hours. The cold narrows the blood vessels, reducing inflammation and swelling. It is recommended to use cold therapy immediately after an injury.
You can alternate between hot and cold therapy for optimal results. However, it is important to consult a therapist to evaluate your neck before trying these therapies, as one may not be suitable for your specific symptoms.
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Frequently asked questions
Sleeping on your back is often recommended as the best way to reduce neck pain as your head, neck, and spine are aligned evenly, and your joints are free from stress in this position. If you sleep on your side, make sure your pillow isn't too high. Choose a medium-height pillow that allows your ears to lie directly on top of each other vertically.
A contoured natural latex pillow is the best option for aligning your neck and shoulders while you sleep. Latex moulds to your head and neck, providing superior comfort and support. If you sleep on your back, you will need a thinner pillow with your head just raised a small amount.
Using hot and cold therapy can help your neck hurt less. Use an ice pack on your neck for up to 20 minutes a few times a day, and relax your neck muscles before bed with a heating pad or a hot bath. You can also take painkillers to help you sleep, but only for up to 10 days without a prescription.
Sleeping on your stomach is the worst position for your neck and spine. This position forces you to turn your neck, which can cause neck and upper back pain. Avoid using too many pillows as this can over-flex the neck, compressing the spine and aggravating the muscles.
