Waking up with a sore, stiff neck can put a kink in your whole day. Ongoing morning neck pain and stiffness likely signals that your sleep position or environment is putting strain on your neck. The way you sleep impacts your posture and how your neck is supported. Fortunately, making some adjustments to your sleep setup and habits can help prevent neck pain from sleeping.
Use the Right Pillow
Your pillow is key for keeping your head, neck and spine properly aligned during sleep. Choosing the wrong pillow can throw your neck out of whack and cause pain. Your pillow should adequately fill the space between your shoulder and head to support your neck in a neutral position.
Look for a firm, comfortable pillow that suits your sleep position. Side sleepers do best with a thicker pillow to fill the distance to the mattress. Back sleepers need a thinner pillow so the neck isn’t bent upward. Stomach sleepers may opt for the thinnest pillow or no pillow at all.
Consider a contoured cervical pillow specially shaped to cradle your neck. Adjustable pillows allow you to customize the height and shape. Avoid pillows that are too high or too flat. Replace old pillows sagging or flattened from use.
Improve Your Posture
How you hold your neck and back all day impacts how your spine is positioned at night. Slumping over a desk or device tilts the neck forward for hours on end. This strains the neck muscles making them prone to pain during sleep.
Make sure to sit and stand tall with your ears aligned over your shoulders. Regularly roll your shoulders back to open up the chest. When using devices, bring them up to eye level to avoid dropping your head forward. Take posture breaks every 30 minutes to reset your alignment. A lumbar support for your lower back helps maintain good posture.
Stretch Before Bed
Doing neck stretches as part of your pre-bedtime routine keeps muscles long, loose and relaxed for sleep. Gently tilt your head side to side, then ear to shoulder. Turn to look over each shoulder. Place your hands on the side of your head, and bend your neck to bring your ear toward the shoulder.
Lightly grasp the base of your skull and tilt your head forward until you feel a gentle stretch. Avoid overstretching. Also work in upper back and chest stretches to release tension. Flexibility in these areas takes pressure off the neck.
Sleep on Your Back or Side
The way you position your body during sleep directly impacts the neck. Avoid sleeping on your stomach, which hyperextends the neck backwards. This puts pressure on the cervical spine all night long.
Sleeping on your back keeps the neck relatively neutral if you have the right pillow height. Just turn your head to alternating sides each night. Sleeping on your side works well too. Place a thicker pillow between your shoulder and head to keep your neck straight.
If you sleep with a partner, have them evaluate your posture and adjust as needed.
Manage Stress
Mental strain and anxiety manifests physically as neck tension. When you are stressed, those muscles involuntarily contract. This makes them prone to pain and spasms during sleep. High stress hormones like cortisol also disrupt restful sleep.
Make time to unwind before bed with calming activities. Deep breathing, meditation, or yoga relax the mind and muscles. Journaling your thoughts can clear your head before sleep. Diffusing lavender or chamomile essential oils promotes relaxation. This protects your neck from tension while you snooze.
Use a Contoured Neck Pillow
For additional neck support during sleep, try using a cervical contour pillow. This is a special pillow shaped to properly align the head, neck and shoulders whether you sleep on your back or side. The contours support the gap between your shoulder and head.
Look for cervical pillows made from comfortable but firm memory foam. The contoured shape should feel like it is hugging your neck gently without bending it up or down. This specially designed pillow minimizes pressure on the neck to prevent waking up with pain.
Check Your Mattress Firmness
A too-soft mattress allows your body to sink in, throwing your spine out of alignment. This twists the neck and strains the cervical muscles as you sleep. A mattress that is too firm can also put pressure on neck joints.
Look for a supportive mattress with medium firmness. You want one that keeps the spine straight without jutting up into the neck. A mattress topper can help soften or firm up your bed. If you share a mattress, your ideal firmness may differ from your partner’s.
When you wake up stiff and sore, your bed setup may be to blame. Follow these tips for optimal neck support and you’ll jump out of bed feeling fresh. But see your doctor if significant morning neck pain persists despite preventative strategies.