Discover effective methods to ease neck pain during sleep, including proper pillow selection, sleep positioning, ergonomic adjustments, and hydration. Implementing these tips can significantly improve comfort, reduce spasms, and support neck health for a restful night’s sleep.

Top Tips to Reduce Neck Pain When Sleeping

Neck discomfort upon waking is a common issue caused by various factors. Research shows that approximately 13% of Americans experience neck problems at any moment, with women being more affected than men. Inflammation of muscles, tendons, and ligaments near the cervical spine often leads to pain. Factors such as muscle strain, spinal conditions, or injuries can cause spasms. Luckily, effective strategies exist to alleviate and manage sleep-related neck pain.

Select the Right Pillow: Using a supportive pillow that matches your spinal curvature can greatly reduce neck discomfort. It should not be too soft nor too hard. An inappropriate pillow that is too high or too flat can create tissue and ligament strain. Choose a pillow that keeps your neck aligned comfortably without excessive pressure.

Mind Your Sleep Positions: People with persistent neck pain should sleep on their back whenever possible. Elevating your legs with a pillow or sleeping on an inclined bed can lessen spinal pressure. Side sleepers benefit from a pillow with 4-6 inches of thickness to support proper neck alignment.

Adjust Your Computer Screen: Position your monitor at eye level to prevent neck strain. Your line of sight should be horizontal and centered on the screen to avoid tilting your head.

Limit Texting Strain: Keep your phone or device at eye level to prevent neck bending. Although initially uncomfortable, maintaining this position decreases stress on your neck and upper back.

Use Headsets for Phone Calls: Wearing a headset during calls reduces the need to tilt or turn your neck for prolonged periods, easing discomfort. Smartphones often come with compatible headsets for convenience.

Stay Well-Hydrated: Proper hydration keeps cervical discs moist, providing cushioning between vertebrae and helping prevent stiffness and pain. Hydration is essential for neck health.