How to Sleep Properly to Alleviate Neck Pain: Expert Tips and Tricks

Neck pain can be a common issue for many people, and it can result from various factors, such as poor sleeping posture. If you have been experiencing neck pain, getting good quality sleep may sound like an impossible dream. However, with the right techniques and habits in place, you can train your body to sleep in a way that reduces or eliminates your neck pain.

The importance of sleep position

Your sleeping position is crucial when it comes to dealing with neck pain. Certain positions put excessive strain on the muscles and joints around your neck region. Sleeping on your stomach is one of the most discouraged positions if you experience frequent neck pains since it twists your head unnaturally.

The best sleeping positions are:

Sleeping on Your Back

Sleeping flat on your back allows for proper alignment of the spine and support for the curve of the lower back. To optimize this position further place a pillow under both knees while lying down

Sleeping on Your Side

If you prefer side-sleeping make sure to take note to use extra pillows that support not only between legs but also between arms.

Avoid propping up too high or too thick pillows which could worsen or even cause more pressure points.

Invest in a supportive mattress & Pillow

An unsupportive pillow or mattress will force bad posture during sleep which increases the risk for stiff muscles upon waking up every morning.
A firmer bed may help keep you supported throughout the night especially if combined with an orthopedic/contour cervical pillow made specifically to fit into those curves along our bodies.

A good cervical pillow will have enough loft (height)to keep tracks aligned properly rather than bending them out causing stiffness.

Stretch before bedtime

Consider doing some gentle stretching exercises before going to bed. Stretching helps to loosen up tight muscles, which is one of the leading causes of neck pain.
Simple stretches like standing by a wall and rotating your head from side to side slowly or stretching your arms behind you could go a long way in helping reduce tension.


If you follow these tips and commit to proper sleep hygiene practices consistently, you can have better quality sleep and minimize or eliminate neck pain. It’s important to note that if you continue experiencing severe neck pain after trying these techniques for several weeks, it would be best to consult with a medical professional as they may offer other solutions such as medication, physical therapy or chiropractic care.