Best way to sleep when you are plagued with irritating neck pain and neck tension, and avoid aggravating your existing pain is to change sleeping positions or use sleeping aids such as specially designed pillows. While there are some neck pain causes that you can’t control, such as aging and wear-and-tear, you can help to minimize or prevent neck pain while you sleep. And that’s good news.
Positioning The Best Way To Sleep To Avoid Neck Pain
Considering that you spend six to ten hours in bed, finding the best position to sleep in to prevent or minimize neck pain is rather essential. The two sleeping positions that work best are on your back or on your side.
Stomach-sleeping arches the back, making it tough on your spine. It also keeps your neck turned to the side, which can lead to increased neck stiffness and pain in the morning.
For most of us, we developed certain sleep habits and have our favorite sleep positions that we have been using since we were kids. And, if we start off in a better sleep position to reduce neck pain, chances are we are going to wake up in our favorite position in the morning!
But, if you can at least start off sleeping on your side or back, it’s at least a step in the right direction. And, even in the right position it is important to get the right support in pillows.
Pillows Help The Best Way To Sleep To Avoid Neck Pain
If you sleep on your back, you need to make sure you have the right pillow to support your neck in the right places. You really need to steer clear of pillow that are high and stiff. These will keep your neck in a flexed position overnight and you will wake up with more pain and stiffness.
Because you have a natural curve to your neck, you should choose a round pillow to support that and a flatter pillow to cushion your head. You can buy a special pillow that has built-in neck support and that is indented for your head to rest in. Or, you can tuck a small neck pillow into the pillowcase of a pillow that is softer and flatter.
Another option is to use a feather pillow. A feather pillow conforms easily to the shape of your neck. The bad thing about feather pillows is that they tend to ‘collapse’ over time and should be replaced each year. In the ‘old days’, housewives used to open the feather pillows, wash the feathers and add more inside new pillow ticking.
A more modern option is a memory-foam pillow. The memory foam conforms to the contour of your neck and head, providing support in the right places. You can even get cervical pillows that are made with memory foam. Memory foam pillows are purported to encourage proper spinal alignment while you sleep.
Best Pillow For Side Sleepers
Side-sleeping is another best way to sleep to avid neck pain. If you are a side sleeper, you should look for a pillow that is higher under your neck than your head. This helps to keep your spine in good alignment. Another pillow you should have is a flatter pillow that you can put between your knees to also help in keeping your spine aligned. Full-length body pillows are great for draping your arm and leg over to maintain a healthy spinal alignment.
Best Neck Pillow For Leisure And Travel
If you are someone who spends time reclined in a lounge chair, you may want to invest in a cervical neck pillow that is shaped like a horseshoe. This helps to support your neck and prevent tilting your head from one side to another.
The cervical pillow is also great for travel. Take it on the plane or train or in the car. Be careful not to get a pillow that is too big as it may force your head forward which will worsen your neck pain. When traveling, you can’t always find the best way to sleep to avoid neck pain but the cervical pillow should help.