Strategies for Snoozing with a Stiff Cervical Spine
Struggling with a stiff neck can make getting a good night's sleep a real pain. With your neck bothering you, it feels like you're forced to sleep in a single position all night long. We've got some helpful tips to help you find comfort and relief.
First off, understanding what causes a sore or stiff neck is key. Most often, it's due to strained or tense neck muscles, which can happen from sleeping on an awkward angle, spending too much time hunched over, being in a car accident, or just plain old stress. Other factors like arthritis or meningitis might be to blame, too [1][2].
When it comes to finding a comfortable sleeping position when your neck's acting up, there are two options to consider: sleeping on your side and sleeping on your back.
Sleeping on your side
Sleeping on your side can help ease a painful neck because it keeps your head, neck, and spine aligned in a neutral position. Thanks to a 2019 study, those who slept mostly on their side experienced less neck pain compared to those who didn’t [3]. Plus, it's a solid option if you've got pesky snoring, acid reflux, or are expecting a baby. To sleep in this position, choose a pillow that's neither too thick nor too thin, and don't forget to put a pillow between your knees for added comfort.
Sleeping on your back
Sleeping on your back ensures your neck stays in a straight line, as long as you're using pillows for support. A cervical pillow or placing one beneath your knees can help maintain the natural curve of your spine [4].
Now, maybe you're already suffering from neck stiffness or discomfort. In that case, we've got three simple remedies to help reduce and relieve the pain: apply heat or cold therapy, do some gentle exercises, or use an over-the-counter pain reliever [5].
And if you want to prevent neck pain from happening, remember: don't sleep on your stomach (putting too much pressure on your spine), don't stay in one position for long periods, avoid carrying heavy bags, and dodge sudden movements or jerks. Also, don't spend too much time looking at your phone. Trust us, your neck (and body!) will thank you!
If your neck pain persists despite these efforts, it's best to see a doctor. They can help diagnose any underlying issues and provide treatment. For those dealing with long-term chronic pain, you might be recommended to see an osteopath or a physical therapist [6].
Lastly, if improving your overall sleep quality is your goal, the ShutEye® app might be just what you need! This handy tool monitors and analyzes your sleep cycle, offering personalized sleep solutions to help you improve your current sleep patterns and habits. Try it out for free!
Enrichment Insights:To find effective strategies for sleeping with a stiff neck, it's crucial to focus on proper sleeping positions and methods that support neck alignment and reduce strain. Sleeping on your back or side with the right pillow support can alleviate neck pain effectively. Side sleeping with proper pillow height and support can also help elongate the spine and reduce spinal misalignment. Avoiding sleeping on your stomach is important, as it puts immense pressure on the cervical spine, causing muscle tension and stiffness. Using a cervical pillow, adjustable beds, or recliners can further support proper neck alignment for a more restful sleep.
Insomnia caused by neck pain might impact one's mental health and overall health-and-wellness. Using science to examine different sleeping positions, such as sleeping on the side or back, can provide relief and alleviate neck discomfort, thereby improving sleep quality and potentially addressing insomnia.
