How to Prevent Neck Pain After Sleeping?There are many causes of neck pain. One of the most common is sleeping in the wrong position. Is this something you experience? Do you want to know how to prevent neck pain after sleeping? Then take a look below for some easy solutions.

If the first thing you feel every morning is neck pain, it could be due to something you’re doing while you’re sleeping. When you’re sound asleep, your head can fall into a position that puts stress on your neck muscles. Also, muscles, tendons, and ligaments can become stiff after periods of inactivity.

Your sleeping position, your choice of pillow, or lying on an old mattress can all contribute to neck pain after sleeping. If you suffer from this problem, don’t despair as there are some things you can do to avoid this type of neck pain.

How to Prevent Neck Pain After Sleeping

 

Your Sleeping Position

Everyone has a favorite sleeping position. But is yours causing your neck pain? To get to the bottom of the problem means you will need to understand your own sleeping habits.

Side sleeping

  • Sleeping on your side is the most common sleeping position.
  • The problem with this position is that your shoulder tends to be scrunched and your neck bent.
  • To keep your neck straight and your shoulders back, make sure your pillow fills the full space between your neck and your shoulder. Position it so it’s higher under your neck compared to your head.
  • A contour memory foam pillow could be a good choice for you

 

Back Sleeping

  • Sleeping on your back is a neutral position for both your back and neck.
  • Avoid using a pillow that is too high or too stiff. These keep your neck in a flexed position through the night and can cause you to wake up with stiffness or pain.
  • Look for a thinner pillow that supports your neck, a thin contour memory foam pillow could work well for you.

 

Stomach Sleeping

  • This is considered to be an undesirable position. When you sleep on your stomach, you have to twist your head and neck to the side. Consequently, the angle of your neck is too extreme, and this also puts pressure on the nerves in your neck.
  • Try to sleep on your back or your side, and make sure your head in a neutral position.

 

Your Pillow

  • The most common cause of neck stiffness in the morning is pillows that don’t support your neck properly.
  • A pillow should help keep your head in a neutral position.
  • A pillow that is too thick will cause your neck and head to be bent upwards which stretches your muscles, causing the ache when you wake up in the morning.
  • If you use one that is too flat, your head and neck will be bent downwards. This means your neck is not supported and the joints between your vertebrae in your neck will be compressed.
  • Pillows that are too soft allow the head to sag, so your head and neck are not supported.
  • A feather or memory foam pillow will mold comfortably to the shape of your neck.
  • If you don’t use a pillow, try using one to give your neck muscles support.
  • Everyone’s neck is unique in length, thickness and muscle tension. You need a pillow that suits your sleeping style, is the right shape, has adequate firmness, and filled with the right materials.
  • To eliminate neck pain, you need to find the pillow that is right for you.


 

Your Mattress

  • If you are sleeping on an old mattress that dips in the middle, you are not doing your neck any favors. It causes your body to be out of alignment and puts pressure on the muscles of your head and neck.
  • Consider buying a new one. Try out as many beds as you can in different stores.
  • An alternative would be to use a new mattress topper.

 

Good Sleep Hygiene Practices

Neck pain after sleeping can be caused or exacerbated by general sleep problems.  Follow these good sleep hygiene practices:

  • Wake up and go to sleep at similar times every night, including weekends.
  • Do a neck exercise routine.
  • Avoid caffeine or alcohol before going to bed.
  • Turn off your computer, TV, tablet or mobile phone well before bedtime.
  • Meditate to relax and aid restful sleep.
  • Avoid reading in bed as this puts stress on your neck.

 

If you have made the above changes and still wake up in pain, it is advisable to see a chiropractor or physical therapist.

Want to know how to prevent neck pain after sleeping?  In summary, neck pain on waking is most often caused by your sleeping position, your choice of pillow, or lying on an old mattress.  Addressing these factors will result in a better night’s sleep where your neck is supported. You will wake up refreshed, pain-free and ready for each new day