There is nobody but wants to pass a night sleeping deeply and peacefully without any interruption. But, unfortunately, all do not have sound sleep at night due to several issues including lack of comfort in bed, intolerable outside noise, health issues such as back pain, neck pain, severe headache and many more.
What do you think? Is it impossible to sleep well at night if you have one of these problems mentioned above?
Of course, NOT, I must say. As you know there is a solution to any problem under the sun. All you need to do is to find out the perfect solution for your issues and apply accordingly. If the outside world is too noisy to fall asleep, take some actionable measures to fight against it. Here is a detailed article on this specific topic you can read.
However, apart from other problems, I am aiming to describe you exactly how to sleep well if you have neck pain. According to the topic of this article, if you are suffering from neck pain for several days or months (maybe for years), you, at first, visit your doctor to get a better solution. In addition to your doctor’s prescription, there are many ways you can adapt to get rid of your neck pain and have a good night’s sleep.
Your sleep position may be the likely cause for your neck pain. If it is so, you can have a restful night sleep by changing your sleep position easily but consistently. Also, your bed or your pillows can also be responsible for your neck pain. So, first of all, it is important to find out the source of your trouble and then you have to go for the solutions.
Here are some proven ways you can follow on a regular basis to ensure your sound sleep at night though you have neck pain.
Types of sleepers
There are different kinds of sleepers including side sleepers, stomach sleepers or back sleepers. Among the three major sleeping positions, you, as you have neck pain, should choose side sleeping and back sleeping. Both have benefits for a sleeper who has neck pain. On the other hand, sleeping on your stomach can add you more pain because your shoulder, neck, and spine do not remain aligned well.
Try sleeping on your side
Sleeping on your side can help you abating your neck pain. You can use a soft pillow under the curve of your neck and shoulder so that your neck gets proper support and can rest well. If you find it difficult for you to sleep on one side for long, change it to the other side.
Also, this sleeping position can also help your lower back pain to heal day by day because it supports your spine to maintain its curvature as well.
Recommended pillows for side sleep position: Cervical contour pillow
Back sleeping position for neck pain
While sleeping on your back, your spinal cord can maintain its proper alignment with your neck. Moreover, there is no chance to twist off your neck and in this way, your whole body gets needed support.
It has also been found that back sleeping position helps stop snoring at night. So, there will be no risk as well to have some vital sleep disorder like sleep apnea.
Recommended pillows for back sleep position: Feather pillow or memory foam pillow.
Are you a stomach sleeper?
Some people are seen to sleep on their stomach. Maybe it has turned into their habit. Otherwise, they should have some health issues including back pain, neck pain, and spine pain. That’s why avoiding this sleep position will be a good option for you especially if you have neck pain. Moreover, this sleeping position has the most stress on the muscles of your neck directly.
Besides, if you see that it is almost impossible for you to sleep on other position including back and side, then you should build up a habit of using no pillow rather than a very slim pillow.
Recommended pillows for stomach sleep position: Very thin pillow or no pillow.
Stretching your neck before sleeping
Tight neck muscles can also be a reasonable cause for your neck pain. It can be due to work for hours sitting in a chair. When you work for a long time sitting in a chair without any break, your neck’s muscles will become stiffer and tight. If it continues for days, months or years, you will grow neck pain gradually. As a result, you will find difficulty falling asleep fast.
In order to get rid of this problem, all you need to do is to build up a habit of stretching your neck before going to sleep daily. You should not leave your job. Instead, you should take a 3/5-minute neck stretching exercise that is enough to fight against your neck pain.
This particular exercise helps your neck muscles loosen and avoid you to have neck pain. When your tight muscles become loose, you feel comfortable in your neck meaning you loosen muscles relieve you from pain.
You can do this exercise several times except before going to sleep. When you are at your office chair and working for long times, you can take a break after a certain period of time and can do the exercise for the betterment of your neck pain.
Above ways are proven to get rid of neck pain while sleeping. But it does not mean that you can reap up the benefits just practicing only one day. You have to do it consistently to get the result. If you can build up these above habits along with the neck exercise, you may get the advantages over time as you know nothing happens overnight. However, if you do not see any result practicing these ways days after days (maybe for one week), then I recommend you to consult with your physician for better result. Last but not the least, you have to ensure sufficient sleep every day for overall health benefit including your neck pain. A 6-8-hour sleep can help you recover most of your health issues related to sleep.