How to Relieve Neck Pain When Sleeping

Often during the day, you can not feel discomfort in the neck. However, it is necessary to put your head on the pillow to finally sleep; you are faced with unpleasant sensations and even pain in the neck. It is difficult to find the correct position of the head and body to get rid of the pain. You try to rotate your head and do exercises for the cervical vertebrae, then all in vain… Is that sound familiar? Let’s try to figure it out together.

A stiff neck typically is the result of muscles deteriorating with time from poor posture or misuse.

Why Does Your Neck Hurt During Sleeping?

Looking down at your computer system monitor all day can cause the muscles around the neck joints to tire and become overstretched. Driving for extended periods or looking at your smartphone can have the same impact. If you’re doing this day after day, it can add up and can displace your neck joints.

When your neck muscles become weak, and you attempt to turn your head, the joint no longer moves smoothly because it’s now out of place. Often the joint catches on something, either pulling a muscle or hitting the nerve irregularly, or perhaps both. Then you’ll have instant pain, and your body has a protective spasm. Your body does not want you to get hurt more, so it will clench, triggering you to seem like you can’t even move – and leaving you questioning what you did to injure yourself. And that pain gets worse when you go to sleep.

How to Cure the Neck Pain for Good Sleeping?

In fact, it is not easy to get rid of a painful sensation in the neck, which accumulated during the day or more. Therefore, you will need a set of measures to get rid of this problem and enjoy a healthy restful sleep. The question is: how?

What Is the Best Sleeping Position for Neck Pain?

Two sleeping positions are most natural on the neck: on your side or your back. If you sleep on your back, pick a rounded pillow to support the natural curve of your neck, with a flatter pillow cushioning your head. This can be accomplished by tucking a small neck roll into the pillowcase of a flatter, softer pillow, or by utilizing a special pillow that has built-in neck support with an imprint for the head to rest in. Here are some additional ideas for side- and back-sleepers:

• Attempt utilizing a feather pillow, which quickly complies with the shape of the neck. Feather pillows will collapse with time, nevertheless, and should be changed every year or two.
• Another choice is a generally shaped pillow with “memory foam” that conforms to the contour of your head and neck. Some cervical pillows are also made with memory foam. Manufacturers of memory-foam pillows declare they assist cultivate correct back alignment.
• Prevent using expensive or stiff a pillow, which keeps the neck flexed overnight and can lead to early morning pain and stiffness.
• If you sleep on your side, keep your spine straight by utilizing a pillow that is higher under your neck than your head.
• When you are riding in a plane, train, or automobile, and even just reclining to watch TV, a horseshoe-shaped pillow can support your neck and avoid your head from dropping to one side if you doze. If the pillow is too large behind the neck, however, it will force your head forward.

Sleeping on your stomach is tough on your spine since the back is arched and your neck has relied on the side. Preferred sleeping positions are typically set early in life and can be hard to change, not to point out that we don’t often awaken in the very same position in which we dropped off to sleep. Still, it’s worth attempting to start the night sleeping on your back or side in a well-supported, normal position.

Beyond Sleep Position

Research suggests that not merely sleep position, however, sleep itself, can play a role in musculoskeletal pain, including neck and shoulder pain. In one research study, scientists compared musculoskeletal pain in 4,140 healthy males and females with and without sleeping issues.

Sleeping issues included problem falling asleep, difficulty staying asleep, waking early in the early mornings, and non-restorative sleep. They discovered that people who reported moderate to extreme issues in at least 3 of these four categories were considered most likely to establish chronic musculoskeletal pain after one year than those who said little or no problem with sleep.

One possible explanation is that sleep disruptions disrupt the muscle relaxation and healing that typically occur during sleep. Additionally, it is well established that pain can interfere with sleep, adding to a vicious circle of pain interfering with sleep, and sleep problems adding to the discomfort.

Stretching Can Treat the Pain

Putting your display at eye level, sitting up directly and preventing tilting and twisting your head down or to the side while you’re on the computer system can assist you to avoid neck pain. When you’re driving or taking a look at your cell phone, make sure to take frequent breaks and avoid having your neck bent forward for extended periods.

The secret to relief for a stiff neck appertains extending and manipulation, Dr. Bang says. Here are some stretches you can try at your desk or in the car that might assist you to avoid a stiff neck:

1. Roll your shoulders backward and down ten times
2. Squeeze your shoulder blades together ten times
3. Push your head backward into your automobile headrest or hands and hold for 30 seconds
4. Bring your ear to your shoulder 10 times on each side

Take Care When You Sleep

If your neck is bothering you, you also should pay attention to your sleep positions. Sleep just in your corner or on your back– never on your stomach, he states.

When you sleep on your stomach, frequently you will end up twisting your head one method or the other for hours at a time. Sleeping on your stomach also can impact your low back since your belly sinks into the bed if you do not have enough assistance.

For small, common causes of neck pain, attempt these easy solutions:

• Apply heat or ice to the uncomfortable area. Usage ice for the first 48 to 72 hours, then utilize heat after that. Heat might be applied with warm showers, hot compresses, or a heating pad. Make sure not to drop off to sleep with a heating pad or ice bag in place to avoid skin injuries.
• Take over-the-counter pain relievers such as ibuprofen or acetaminophen.
• Keep moving, however, avoid jerking or painful activities. This helps soothe your symptoms and decrease inflammation.
• Do sluggish range-of-motion exercises, up and down, side to side, and from ear to ear. This helps to stretch the neck muscles gently.
• Have a partner gently massage the sore or painful areas.
• Try sleeping on a company mattress without a pillow or with a special neck pillow.
• Ask your health care supplier about utilizing a soft neck collar to relieve discomfort. Do not use the collar for a very long time. Doing so can make your neck muscles weaker.

How to Sleep When You Have Neck Pain

Sleep on your back for more support. Sleeping on your back will help to keep your neck lined up with your spine and offer your entire body more assistance. It will likewise ensure your neck does not twist or lean to 1 side during the night.

• If you snore, sleeping on your back can make your snoring even worse. You may try sleeping on your side instead.

Position yourself in your corner for comfort. Sleeping on 1 side is likewise a good alternative, specifically if you discover it more comfy than sleeping on your back. A side sleeping position can also help your neck feel more supported, resting on 1 side on a pillow.

• If your neck pain makes it hard for you to turn your head to one side, sleep on the side of your body where your neck can turn or twist without pain.
• If you tend to likewise have lower back pain, sleeping on your side might be a good choice as your spine can curve naturally while you sleep.

Position yourself on your side for comfort. Sleeping on 1 side is also a good choice, especially if you find it more comfortable than sleeping on your back. A side sleeping position can likewise assist your neck feel more supported, resting on 1 side on a pillow.

• If your neck pain makes it hard for you to turn your head to one side, sleep on the side of your body where your neck can turn or twist without pain.
• If you tend to also have lower back pain, sleeping on your side might be a good choice as your spine can curve naturally while you sleep.

Utilize a cervical shape pillow for good neck support. These types of pillows have an anxiety in the center where you can rest your head and support your neck by elevating it somewhat. These pillows are typically made of foam so they have sufficient assistance and cushioning.

• Search for natural latex pillows if you do not like how warm memory foam can get during the night. If you are allergic to latex, utilize a pillow made from memory foam instead.
• Prevent pillows packed with plumes or buckwheat, as they are often too soft to provide your neck the support it requires while you sleep.

Choose a thick pillow if your bed mattress is firm. Utilize a thicker pillow so the pillow can fill out the gap in between your head and your mattress. Your pillow must permit your shoulders to sink into the bed so your neck and head are aligned and well supported.

• You can likewise try stacking pillows on top of each other so your neck feels comfy and supported. You may change the pillows based upon whether you sleep on your side or your back, as you might need more than one pillow to get comfortable.
• Opt for a thin pillow if your mattress is soft. If you have a mattress that has a memory foam or pillow top, utilize a thinner pillow to fill in the smaller sized space between your head and your bed mattress.

Prevent stacking pillows too expensive, as this can agitate your neck. You normally require 1-2 pillows maximum to support your neck and head correctly. Prevent sleeping on a lot of pillows or pillows that are stacked very high, causing your head to dip into your chest or your neck to sit too far forward. Your neck should follow the natural curve of your spine when you lay down on your pillow, or pillows.

• Put a towel or a little pillow under your neck for additional cushioning. Roll up the towel and slide it under your neck to support it much better when you sleep. You can also use a little, roll-shaped pillow.
• If you are stressed over the towel or pillow shifting in the night, slide it in your pillowcase so it remains in place.

Move a pillow under your knees if you sleep on your back. If you tend to sleep on your back, put a pillow or a boost under your knees to make the position more comfy. The pillow will assist to keep your spine straight and your neck lined up while you sleep.

• Place a pillow between your legs if you tend to sleep on your side. Side sleepers typically discover it more comfy to sleep with a routine pillow or a body pillow sandwiched in between their legs. Hug the pillows to your chest and between your legs so you can keep your legs bent and your spine lined up.

Make your bedroom cool, peaceful, and dark. Set up a perfect sleeping environment so you can relax and fall asleep more easily. Dim the lights in your bedroom and ensure it is peaceful. The temperature level of your bed room need to be on the cooler side, as it is typically easier to go to sleep in cooler temperatures.

• Draw the drapes in your bed room to block out any natural light so your body knows it is time to go to sleep.

Stretch your neck prior to bed. Do neck rolls from one side to the other so stretch out your neck so it does not feel as tense or stretched. Try extending your arms above your head and leaning from 1 side to the other to release tension in your shoulders and neck. You can also do a forward bend, letting your neck hang towards your toes, to extend this area.

Get in the practice of doing at least 1-2 neck stretches a night prior to bed to help your neck unwind and decrease your neck pain.

Put your phone down an hour before bed. Scrolling through social media or the news on your phone can strain your neck muscles when you tilt or shift your head to look at the screen. The blue light on your phone can also block your body’s release of melatonin, a natural chemical that can assist you sleep. Select reading a book rather, propped up on a pillow in bed so your neck is well supported.

Use a warm heating pad or compress on your neck prior to bed. To assist relax both your mind and your muscles, you can apply a warm heating pad or compress to the distressed area. Leave it on for 15 minutes, then remove it. Don’t allow the heating pad to get so hot that it burns your skin! Place a towel between your skin and the pad, if essential.

Take pain medication before you go to sleep if your neck pain is bothering you. If your neck pain is very uneasy, take over-the-counter pain medication prior to you go to bed. Make sure you follow the maker’s instructions on dose and never ever take more than the suggested amount.

• If your neck pain is serious and does not improve after a couple of nights of sleep, even with sleep modifications and pain medication, go see your medical professional for treatment. They may recommend stretches, physical therapy, or alternative treatments like acupuncture or massage, to address your neck pain.

If the pain gets in the way of your day-to-day activities, you ought to call your physician.