How Should I Sleep to Avoid Neck Pain?

Posted by Amos Fred on September 18th, 2019

A sore or stiff neck makes it harder to enjoy your day and is often the result of awkward sleeping poses, bad posture and being overweight or obese. Prevent the discomfort by taking a few precautions. Here are easy-to-follow reminders on how to get rid of the pain in your neck, literally.

Fix your sleeping poses

We know: sleeping habits are difficult to change. If you’ve been sleeping in the same position for years and you’re used to it, you’ll often wake up in that position, even if you try out a different one. However, fixing your sleeping poses will help reduce the pain in your neck. Try changing the positions bit by bit. If you aren’t sleeping on your back, this is the best time to start training your body to sleep with your spine and neck in a neutral position. That position exerts on pressure on the body so you won’t wake up with a stiff neck, the Thrive Global says.

Shop for a new pillow

Do your homework and work out which pillows are ideal. For instances, experts tell you to choose pillows that support the curve of your neck like a contour neck pillow. By keeping your neck aligned with your body, that prevents strain or stress. You may also find orthopedic pillow options that come with a deeper depression for your head along with extra support for your neck. That will reduce your neck pain, giving you a better quality of sleep.

Choose the material inside

The inside of your pillow also affects your sleep. Feather pillows are soft. They conform to the shape of your neck. But because they tend to collapse over time, they don’t provide a good support for your neck. Switch to memory-foam pillows instead to ensure good spinal alignment. Remember that pillows that are too soft or stiff aren’t good for your neck. When you shop for pillows, strike a balance between the two.

Put your phone away

When you’re getting ready to sleep, it may be best to put your phone away, Spine-Health says. If you’re still scrolling through your Facebook wall a few minutes before going to bed, you could be straining your neck with your posture or position in bed. Set your phone aside and start relaxing your body to help you sleep.

Improve your sleep

Try out strategies to help you sleep better at night. People who have trouble sleeping tend to develop musculoskeletal problems later on. Prevent that from happening to you by doing what you can to enjoy uninterrupted sleep at night. If something keeps disrupting your sleep, consult with a doctor to determine the cause. Knowing what’s causing the problem will help your doctor advise better ways for you to fix it. Whether the treatment involves buying a new pillow or training yourself to start sleeping on your back, it’s worth a try. By taking steps to deal with your sleep problems, you’ll wake up with no aches and pains in your neck in no time.