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
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.
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
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.