How to Sleep With Neck Pain

How to sleep with neck pain

Sleeping with neck pain is very frustrating and painful. However, do you know it’s possible to protect yourself from neck pain and still sleep comfortably? The ideal way to achieve a painless sleep while having neck pain is to select the best sleeping position with a cushion that supports your neck rather than agitating the neck.

The primary purpose of going to bed is to have rest and not suffer while sleeping. This article contains helpful tips that you can follow while having neck pains and still end up with a very comfortable sleeping experience.

Read through this to get help.

1). Check on your sleeping position

What are the best sleeping positions for a pain-free morning?

The sleeping position you mostly adopt determines how your muscles will feel in the morning. This does not typically happen on people with neck pain but across any sleeper regardless of health condition. Below is the best sleeping position you can adopt if you have neck pain.

Related: Does Mattress Affect Sleep Quality and Health.

Adopt sleeping on your side

This position is important especially for those people who do not like sleeping on their back.

“sleeping on the side can ensure that the neck is in line with the spine and the rest of the body. This harmony can be easily disrupted when you use inappropriate pillows or bad mattresses” ,  sleep educator Terry Cralle said.

A pillow, not forgetting increases the comfort and support of your neck.

If your neck pain does not allow you to turn the head on the sides, sleeping on the side of your body allows the neck to twist and turn slightly with little to no pain. Further, if you suffer from pain originating from the lower part of your neck and the spine, sleeping on the side is the best option. Side sleeping gives your neck and spine maximum protection eliminating the possibility of pain.

Sleep on your back

Sleeping on your back helps to keep your neck and spine aligned together. This gives your body steady support while at the same time ensuring your neck does not twist or lean on one side during sleeping time.

If your neck pain is coming in as a result of bending the neck, sleeping on the back serves you very well. This sleeping position, however, is a route cause of excessive snoring. If your partner does not like sleeping with anyone who snores excessively, it’s good to caution them on what might befall them tonight.

Avoid sleeping on the stomach

Sleeping on your stomach makes you strain your neck to abnormal limits. If you must sleep with the whole, body lying on the bed, it’s better you sleep on the back.

Sleeping on the stomach ensures that your neck stays twisted entirely on one side. This can trigger more pain once you try to re-twist it back.

2). Get yourself a good sleeping area

The condition of the place you sleep has a significant role in how comfortable you will be and how you will wake up the following day.

Make your bedroom look cool and quiet

A comfortable sleeping environment ensures you relax and fall asleep more easily and faster. The ideal thing to do in your bedroom is to dim the light, tune off the music or lower the volume and avoid any other incoming noise. Also, ensure the temperatures are cooler and all curtains drawn in position to block any lights from outside. All these aspects prepare your body into a sleep mode.

Related from WebMD: How to Make Your Sleep Environment More Comfortable – WebMD

Stretch your neck severally before bed

Before sleeping, it’s good to test the limit of your neck movement to ascertain the pain extent. You can always stretch your arms above your head and lean on one side and the other to release tension around the neck and shoulders. Extending your hand’s acts to support your neck when you lean on the sides.

Massage your neck before bed

neck massage

To ensure that the aching muscles around the neck are relaxed, it’s vital to massage them slightly before going to be. To achieve this, you can use a warm heating pad or neck compressor to ensure your neck stay relaxed.

You can do the massaging for about 15 minutes then go on sleep. Never use a too hot pad since it might burn your skin.

3). Use sleeping supports

The following are the sleeping supporters you can use just in case your neck pain does not allow you to sleep naturally.

Cervical contour pillow

This pillow has a depression on the center that allows you to place your head and support your neck by slightly elevating it. They are normally made from foam; hence they have enough support and pads that keep you away from neck pain.

Thick, soft pillow

If you normally sleep on a firm mattress and you happen to suffer from neck pain, you will need to buy a soft thick pillow. The pillow acts to fill the gap between the mattress and your head. This allows your shoulder to sink inside the mattress and pillow aligning your head and neck with the body. When you sleep in that condition, you stand high chances of reducing neck pain.


Getting the right information on how to sleep with neck pain is of the essence. Some people do recommend other different sleeping ways. Even if different recommendation work, it’s vital to note that the condition of your health is of great importance.

People believe that packing too many pillows to support the neck serves to prevent neck pain. Typically, this is untrue since it only causes you to agitate your neck unreasonably. It is therefore vital to know the best approach to follow to enjoy your sleep unreservedly.

Does Mattress Affect Sleep Quality and Health.

Does Mattress Affect Sleep Quality and Health.

Before we jump into the details on whether a mattress affects sleep quality and your health, let’s look at what the National Sleep Foundation (NSF) had to say about sleep quality. Sleep quality isn’t measured by how long you sleep, but it’s how well you sleep. If you fall asleep in 30 minutes or less, sleep soundly through the night waking up no more than once through the night and if you do, you can drift back to sleep in 20 minutes or less, and you spend 85% of your total time in bed while you’re asleep then that’s what is defined as quality sleep. If your nights are characterized by restlessness, early awakenings, trouble falling asleep and staying asleep then you not getting quality sleep.

Did you know that sleep deprivation increases the risk of heart diseases, diabetes, obstructive sleep apnea (OSA), obesity, heart attack, stroke, weakened immunity, mood changes, accidents, loss of memory and many more health problems? There is no way you can ignore how important quality sleep is to your well-being.

Getting back to our initial question does mattress affect sleep quality and health, the answer is a resounding YES. But how? Well, to answer you more clearly how about I take you through a few questions below.

  • Do you wake up feeling unrested?
  • During the day do you yawn all the time yet you are not hungry?
  • Do you usually feel you slept better on a different bed an example when you’re on vacation?
  • When you are sleeping on your bed, do you have that favorite spot you lie to get to sleep?
  • It’s easier for you to sleep on the couch than on your bed.
  • When you wake up, do you feel back pain, fatigued and probably you fall asleep during the day?
  • Are there some lumps and sagging in your mattress?
  • When you turn, does your mattress make funny noises?

In case your answer is yes in any of these questions then your mattress is robbing you some quality sleep. We spend a third of our lives sleeping and considering the benefits associated with some good sleep which are geared to living longer no one should really put a price tag on the quality of sleep we get. In most cases, we blame the budget constraints and hard economic times for our continuation to doze on less than the ideal mattress. How would you put a price tag or overlook, a bedding product that can make you live longer, give you peace while you’re asleep, help your body and brains to rest, speed up your muscles recovery and rejuvenation, keep your spine aligned, and offer you much more benefits that will improve your well-being?. Below are some surprising ways your mattress affects your sleep and health.

Ways in Which a Mattress Affects Your Sleep Quality and Health.

  1. Bad mattresses increase your stress levels

Too much stress can be detrimental to one’s health. Some of the health conditions that one is prone to when under stress include a weakened immune system, depression, anxiety, high blood pressure, obesity, diabetes, heart diseases, and so many health problems. When you sleep on an uncomfortable mattress every night with time, it will lead to stress buildup. Tossing and turning in bed, prolonged duration of stay before you get some sleep and shorter sleep durations will affect the quality of sleep which will have a parallel effect on your stress levels. You don’t have to wake up feeling fatigued, and sleepy due to the mattress affecting the quality of sleep. Get a mattress that will provide a restful sleep, and you might just avoid a day with psychiatrists.

  1. Your mattress is triggering your allergies

Your mattress could be the cause of those skin allergies you always complain about; moreover, it could be the primary cause of sneezing, headaches, wheezing, snoring, sore throat, and itching. On average many people sleep six to eight hours and such a prolonged duration of time can be enough time for allergens to wreak havoc on you. If you have a mattress filled with bed bugs, dust mites, mold, mildew and other allergens, which is standard on low quality and old mattresses you will definitely experience some severe health consequences. Choose a mattress that offers an unfriendly environment to allergens, dust mites, bed bugs, mold, and mildew. The right choice of mattress should be made from hypoallergenic, natural, and anti-microbial materials in addition to your pillows as well.

  1. A bad mattress can lead to back pain

better sleep

Considering that 1/3 of our natural life is spent on sleeping then am sure you would agree with me a good posture while sleeping is essential. When your mattress is too firm, too soft, or sags it will definitely cause a bad posture, which will lead to low quality sleep, your spine will be under pressure, and this usually causes severe back and neck pain based on the research from and here’s the top 6 best mattress for back pain from experts. Since your ligaments and back muscles work all day long to protect your back, don’t you think it’s wise these muscle ligaments should relax and rejuvenate during a good night sleep?. Low quality and old mattresses can’t offer some comfort while you’re asleep and that’s why you need a high-quality mattress that will induce comfort and better sleep.

Relate: How to sleep with neck pain

  1. A substandard or an old mattress can promote snoring

Snoring is caused by many factors such as age, overweight, nasal and sinus problems, alcohol, medications, sleep posture among others. Snoring happens when an individual capability to move air freely through their nose and throat when asleep is hampered. When you sleep on the uncomfortable mattress the airways usually are under tension and in most cases sunken causing one’s to snore. People who snore have ruined relationships have low self-esteem, poor night sleep, among other problems.

  1. A bad mattress can trigger obesity or overweight

It has been scientifically proven that old and lumpy mattress is a huge factor influencing that pack of extra pounds you have. Sleep deprivation has a direct relation to weight gain. When an individual lacks quality sleep they tend to overeat and binge-eating which will definitely promote weight gain. When you keep waking up at night, you will definitely be tempted to have a snack. For those who believe a healthy diet and 30 minutes of exercise is all that is required to keep fit then they should add a third component into that equation which is quality sleep.

  1. Beauty sleep is a real thing

What’s the secret to looking younger, the doctor will definitely tell you diet, and exercise but a quality sleep too is a third factor. When you are suffering from sleep deprivation your body generates more stress hormone cortisol and in high amounts, they lead to inflammation in the body which in turn hurts your skin. When you can’t get enough sleep due to the deteriorating nature of your mattress you tend to develop eczema, atopic dermatitis, psoriasis and acne which are skin conditions that will ruin your beauty.

Features That Make A Mattress The Right Choice

memory foam bear mattress

Considering the above health implications of substandard mattresses we have decided to give you an insight on features you should consider when buying a new mattress.

  1. Size: what kind of size are you looking for is it king size, super king size, double or a full-size mattress. The size of the surface is critical.
  2. What kind of material is it made up from? Is it latex, memory foam, water bed, gel foam, hybrid, pocket spring, open spring, air bed, pillows, and pillow tops mattresses?
  3. Firmness should be another critical factor. What is your preference? Soft, medium firm or firm?
  4. Organic or non-organic mattress?
  5. Motion disturbances responsiveness.
  6. Warranty, don’t ever forget to check on that.


From the above findings, there is no doubt that a mattress affects sleep quality and health of an individual. After a long day, trying to make ends meet, you need a comfortable place to unwind, relax and rest and there is no better place to do that than in your mattress. If you answered yes to more than one of our queries up there, then it’s high time you consider purchasing a new quality mattress for yourself and your family members.