How to prevent neck pain from sleep

October 15, 2020 3 mins read
How to prevent neck pain from sleep

If a bad night is haunting you in the form of neck pain from sleep, and you want to learn how to prevent it, you’ve come to the right place.

In this article, you will learn everything you need to know about the causes of neck pain, how to prevent it and how to get relief.

What causes neck pain from sleep?

Here are a few causes of neck pain from sleep you need to be aware of:

Sleeping at an angle

Sleeping with your head at the wrong angle can make you wake up with a sore neck the next day. If you sleep on your stomach, your head can stay twisted to one side for long periods of time.

Staying in this position for too long puts a strain on your neck and back, which can make you wake up feeling stiff and sore.

Tossing and turning

Tossing and turning at night can make you wake up with a stiff and sore neck. If you are moving around in your sleep, you aren’t aware of your movements and can move and position your neck in unnatural positions.

The wrong pillow

The problem could be your pillow. If your pillow doesn’t support your neck and head properly, it can cause neck pain. A pillow that is too high and too stiff can provide more discomfort than comfort.

Sudden movements

When sleeping, it is best not to make any sudden movements. You just might wake up with a stiff neck.

Unfortunately, even if you try your best to remain still, you might wake up suddenly due to loud noises or your bed partner making noises or movements. If you jump up or make sudden movements when you wake up, it can hurt your neck.

How to reduce the pain

How do you get relief from neck pain when you already have it?

  • Apply ice or a cold pack to your sore neck a few times a day to help bring relief by reducing inflammation.
  • You can apply heat if it brings you more relief. Use a heat pack a few times a day to help your muscles relax.
  • Avoid doing any sports or exercises for a few days to give your neck time to recover. Strenuous activity can make the pain worse and last longer.
  • Do gentle exercises like walking and yoga to increase blood flow to your neck and get some relief.
  • Take over-the-counter painkillers like paracetamol. They can bring you relief within a few hours of taking them.

3 Tips to prevent neck pain from sleep

There are also things that you can do to prevent neck pain from surprising you in the mornings.

1. Adjust your sleep position

The right sleeping position can help prevent aches and pains. Try sleeping on your back or side if you typically sleep on your stomach. Putting a pillow between your knees when you sleep on your side can help to keep your neck and spine aligned.

2. Change your pillow

Memory foam pillows work well for reducing your chances of getting neck pain. They cradle the head and help you maintain a neutral neck and spine position.

Make sure your pillow isn’t higher under your head than it is under your neck. It will strain your muscles even further.

4. Get a new mattress

What if all it took to solve your problem was to get a new mattress and pillow? If you’ve been looking for a good reason to invest in a new mattress, the fact that your current one could be causing your neck pain could be it. Look for a mattress that is not too firm, but still provides proper support.

Bad nights no longer have to haunt you in the form of neck pain. Follow these tips to reduce and prevent neck pain and improve your sleep quality.