How to Sleep on a Pillow for Neck Pain

If you suffer from neck pain, it can be difficult to get a good night’s sleep. You may wake up with a stiff and sore neck, or find that your pain worsens throughout the day. Fortunately, there are steps you can take to alleviate your discomfort and sleep comfortably through the night.

Choose the Right Pillow

The first step to sleeping on a pillow for neck pain is choosing the right pillow. Look for a pillow that supports your head and neck in a neutral position while you sleep. This means that there should be no bending or twisting of your spine.


When choosing your pillow, consider its firmness level. A firmer pillow will provide more support for your neck than a softer one. However, if the pillow is too firm, it may cause discomfort or pressure points.


There are several different shapes of pillows designed specifically for those with neck pain. Cervical pillows feature an indentation in the center which cradles your head and supports your neck. Contour pillows have raised edges that help keep your head in alignment with your spine.

Position Yourself Correctly

Once you have chosen an appropriate pillow, it’s important to position yourself correctly when lying down.

Sleeping on Your Back

If you prefer sleeping on our back, place the cervical curve of the pillow under the base of your skull and let the rest of it cradle and support each side of our head

Sleeping on Your Side

Side-sleepers should use contoured pillows as they offer better support to shoulders while aligning their spinal cord perfectly straight; ensure also placing another soft cushion between knees so hips do not twist which causes misalignment during sleep

Avoid Poor Habits During Sleep

Our sleeping habits can affect our neck as well. Here are some tips to follow:

Avoid Sleeping On Your Stomach

Sleeping on your stomach is a no-no when it comes to neck pain, it can further strain your neck and spine causing unwanted pressure.

Don’t Use Too Many Pillows

Using too many pillows may raise the head too high, causing tension and discomfort in the neck area; Ideally one pillow- that’s aligned with proper position of cervical (neck) curve should be used


Neck pain doesn’t have to keep you up at night. Choosing the right pillow for your needs, positioning yourself correctly while sleeping and avoiding poor habits during sleep will make all the difference. If you still experience persistent pain or difficulty sleeping after trying these tips – consult with a medical practitioner who could recommend other forms of treatment.