How To Avoid Neck Pain When Sleeping

How To Avoid Neck Pain When Sleeping – How To Sleep With Neck Pain, 

Trying to sleep with neck pain can be painful and painful. However, it is possible to not feel pain in sleep by keeping your neck safe. First of all, choose a position to sleep in which your neck will not be comfortable. Then, use sleep supports and make your bedroom comfortable so that you can sleep peacefully throughout the night despite the pain.

Choose the right position to sleep

For more support, sleep on your back. By sleeping on your back, your neck will remain like the spine and you will also support the whole body.  In this position, your neck will not bend or bend at night.

If you snore, sleeping on your back can worsen this situation. In such a situation you should sleep with a side.

Take a turn to get comfortable. Sleeping on the side is also a good option, especially if you find it more comfortable than sleeping on your back. Sleeping on the side will give more comfort to your neck, because a part of the body is getting support from the pillow.

If you are not able to bend your head due to neck pain, then sleep on the part of your body where your neck can move around without feeling pain.

Even if you have lower back pain, sleeping on the side is a good option because your spine can bend comfortably while sleeping.

Avoid sleeping on your stomach, as this can put more stress on your neck: sleeping on your stomach is not right for both your neck, back and spine.  If you want to sleep on your stomach, then try to sleep on your back or side.

If you are afraid that you will not lie down on your stomach, then you will have to keep pillows on both sides of your body.

Many times we keep tennis balls in our clothes so that they prevent us from sleeping on our stomach or from snoring, but it is not right to do so, because it will increase the back pain.

Use of Sleep Supports

Use a cervical contour pillow to support the neck properly. These types of pillows have holes in the middle where you can support your neck by lifting your head with a hinge. These pillows are made of foam, so they provide a lot of support and padding.

If you do not like memory foam getting hot at night, then find a natural latex pillow. If you are allergic to latex, you can use a pillow made of memory foam.

Do not use pillows filled with feathers or buckwheat, because they are often so soft that your neck will not be able to support them while sleeping.

If your mattress is tight, take a thick pillow. Take a thick pillow to fill the space between your head and the mattress.  Keep your pillow up to your shoulders in such a way that your neck and head are at a level and they can also get proper support.

You can also place a pillow on top of it so that your neck is relaxed and supported.  Whether you are sleeping on your side or on your back you will have to keep the pillows on that base, because you may need more than one pillow to rest.

If your mattress is soft, use a thin pillow. If you have a mattress that is made up of memory foam, use a thin pillow to cover the gap between your head and the mattress.

Do not keep the pillows high, as this can cause problems to your neck: we need 1-2 pillows to support our neck and head.  Do not make the mistake of sleeping on pillows that are too high, because this will make your head reach your chest or your neck will be far ahead. When you lie on the pillow or pillows, your neck should be molded according to the rotation of your spine.

Put a towel or small pillow under your neck for more comfort. Fold the towel and put it under your neck to sleep comfortably. You can also use a small, roll-shaped pillow instead.

If you are worried that the towel or pillow will be removed at night, keep the pillow in its cover so that it does not move.

If you are sleeping on your back, keep a pillow under your knees. If you want to sleep on your back, keep a pillow or bolster under your knees to make your position more comfortable. While sleeping with the pillow, your spine will remain straight and the neck will be fixed in the same line.

If you want to sleep on the side, then put a pillow between your legs. People who sleep on the side of the bed get comfortable by sleeping by applying normal or body pillow between their legs.  Place the pillows in your chest and between the legs so that your spine and legs remain at a level.

Sleep peacefully at night

Make your bedroom cool, cool and reduce the light.You can easily go to sleep and create a good sleeping environment. Turn off the bedroom lights and see that there is peace everywhere. Your room temperature should be low, because in a cold environment, sleep quickly.

Put the curtains in your room so that the light from outside stops, so that your body knows that it is time to sleep.

Stretch your neck before sleeping. Roll the neck from one side to the other side so that it does not feel stressed. Stretch your hands above your head and tilt from one side to the other to remove tension from your neck and shoulders. You can stretch this part by bending forward, keeping your neck between the toes.

Make a habit of doing 1-2 stretches every night before sleeping to relax your neck and reduce pain.

Put your phone down one hour before bedtime. When you watch the news or social media on your phone, when you move your neck to look at the screen, your muscles may get stressed. Blue light on your phone prevents a chemical product called melatonin from the body and can be dangerous for your sleep. Instead, consider reading a book by resting your neck on the pillow.

To make the sleeping process easier, you can also listen to quiet music, for that you will not need to stress your neck.

You can adopt meditation before going to bed every night.

Put a warm heating pad or compress on your neck before going to sleep.To relax your brain and muscles, you can apply a warm heating pad or pressure on that troublesome part. Keep it for 15 minutes, and then remove it. Do not let the heating pad heat up for so long that your skin burns!  If necessary, keep a towel between your skin and pad. 

If your neck pain is too much trouble, then take pain medicine before going to sleep. If neck pain becomes unbearable, take pain medicine before going to sleep. It should be noted that take only the prescribed dosage and do not eat more medicines than that.

If your neck pain is very severe and does not go after sleeping for a few nights, and even after taking sleep changes and pain medication, ask your doctor for treatment.  They may suggest alternative treatments such as stretches, physical therapy, or acupuncture and massage for neck pain.