Ever woken up to find you can barely turn your head? If you’re struggling with how to sleep with neck pain, there are a few simple fixes to improve your sleep.
Poor pillow support or awkward sleep positions are some of the biggest culprits behind that neck morning stiffness that makes it hard to even turn your head. The frustration of tossing and turning all night, only to wake up feeling worse than when you went to bed, can impact every aspect of your day.
But the good news is, learning how to sleep with neck pain doesn’t require expensive equipment or drastic lifestyle changes. Small adjustments to your sleeping position, pillow choice, and bedtime routine can make a remarkable difference to your comfort and recovery.
Whether you’re dealing with occasional stiffness or persistent discomfort, these evidence-based solutions will help you understand what’s happening to your neck during sleep and, more importantly, what you can do about it right now.
Ready to wake up feeling your best? Book a consultation at North West Physio to discover personalised solutions that work for your unique needs.
Why neck pain feels worse at night or in the morning
During the day, your neck muscles work constantly to support your head’s weight (a hefty 4.5 to 5.5 kilograms). When you lie down, these muscles should finally get a chance to relax and recover. However, poor pillow support or awkward sleeping positions can force your neck into unnatural angles for hours at a time.
This sustained pressure prevents proper muscle relaxation and can actually increase tension. Additionally, when you’re asleep, you’re not consciously adjusting your position to relieve discomfort, allowing problematic positioning to persist throughout the night.
Inflammation also tends to build up during periods of inactivity, which is why many people notice their neck pain is most severe first thing in the morning. Your muscles may have tightened overnight, and reduced blood flow can contribute to that familiar stiff, locked feeling that makes getting out of bed such a challenge.
Understanding these patterns is the first step toward creating lasting change in your sleep quality and morning comfort. If you’re experiencing persistent morning neck pain, our physiotherapy team can help identify specific factors contributing to your discomfort.
Best sleeping position for neck pain relief
Your sleeping position plays a crucial role in neck health, and the best sleeping position for neck support can significantly reduce overnight discomfort. Let’s work together to find the sleeping position that supports your individual needs and comfort preferences.
Back sleeping is the gold standard
Back sleeping is generally considered the optimal choice when learning how to sleep with neck pain. When you sleep on your back, your head, neck, and spine can maintain natural alignment. Use a pillow that supports the natural curve of your neck without pushing your head too far forward.
Your pillow should fill the space between your neck and the mattress while keeping your head in a neutral position. The key is finding that sweet spot where your ear aligns directly over your shoulder when viewed from the side. This position allows your neck muscles to truly rest and recover overnight.
Side sleeping is a close second
Side sleeping can also work well for managing neck pain during sleep, provided you choose the right pillow height. When sleeping on your side, your pillow needs to be thick enough to keep your head aligned with your spine. Your ear should be directly over your shoulder, not tilted toward it or away from it.
Place a small pillow between your knees to maintain proper spinal alignment and prevent your upper leg from pulling on your lower back, which can create tension that travels up to your neck.
Avoid stomach sleeping
Avoid stomach sleeping if you’re experiencing neck pain. This position forces you to turn your head to one side for extended periods, creating significant strain on your neck muscles and joints. If you absolutely must sleep on your stomach, use a very thin pillow or no pillow at all under your head.
Remember, everyone’s sleep needs and comfort preferences are different. What works perfectly for one person might need adjustment for another, and that’s completely normal. Our pain management specialists can help you find your personalised solution.
How to choose the right pillow for neck support
Your pillow is your neck’s best friend during sleep, but only if it’s the right type and height for your needs. The goal is to maintain the natural curve of your neck while providing comfortable support. Let’s explore how to find the perfect pillow for your unique sleeping style.
For back sleepers
Choose a pillow that’s not too high or too flat. Typically, 4-6 inches thick works well for most people. Memory foam or latex pillows that contour to your neck’s natural curve are excellent choices. The pillow should support your neck while allowing your head to rest comfortably without being pushed forward.
A simple test: when lying on your back, you should be able to slide your hand under your neck easily, but the space shouldn’t be so large that your neck feels unsupported.
For side sleepers
You’ll need a firmer, higher pillow to fill the greater distance between your shoulder and head. These pillows are usually 5-7 inches thick. Contour pillows with a raised edge can provide excellent support for side sleeping. The pillow should keep your nose aligned with the centre of your body.
Here’s a helpful tip: measure the distance from your ear to the edge of your shoulder while lying on your side. This gives you a good starting point for pillow height.
Adjustable options for customisable comfort
Adjustable pillows can be particularly helpful if you’re unsure about the right height. These pillows allow you to add or remove filling until you find the perfect level of support. Some people find that using a small, rolled towel under their neck, in addition to a regular pillow under their head, provides ideal support.
When to replace your pillow
Replace your pillow every 12-18 months, or when it no longer springs back to its original shape after being folded in half. A worn-out pillow can’t provide the consistent support your neck needs for quality sleep.
According to the Sleep Foundation, proper pillow support is crucial for maintaining spinal alignment during sleep. If you’re struggling to find the right pillow height or type, our physiotherapists can assess your specific needs and sleeping position to recommend the most suitable support.
Contact our team today to ensure you’re getting the neck support you need for pain-free sleep.
How to relieve neck pain from sleeping wrong
If you wake up with neck pain from sleeping in an awkward position, quick action can help reduce discomfort and prevent the pain from worsening throughout the day. Here’s your step-by-step relief plan for how to relieve neck pain from sleeping wrong:
Immediate morning relief
Start with gentle movement while still in bed. Don’t jump up immediately. Instead, slowly turn your head from side to side, then gently tilt your ear toward each shoulder. Hold each stretch for 15-30 seconds, breathing deeply and never forcing the movement.
Apply heat to tight, sore muscles using a warm shower, heat pack, or warm towel. Heat increases blood flow and helps relax tense muscles. Apply heat for 15-20 minutes at a time, ensuring the temperature is comfortable and not too hot.
Throughout your day
Mind your daytime posture to prevent additional strain on already irritated muscles. Keep your computer screen at eye level, take regular breaks from desk work every 30 minutes, and avoid carrying heavy bags on one shoulder.
Stay gently active throughout the day. Complete bed rest might seem appealing, but gentle movement helps maintain flexibility and prevents muscles from stiffening further. Simple activities like walking or light household tasks can help keep your neck mobile.
Pain management options
Consider over-the-counter pain relief if discomfort is interfering with your daily activities. Anti-inflammatory medications can help reduce both pain and inflammation but always follow package directions and consult with a healthcare professional if you have concerns.
Tonight’s action plan for better sleep
Ready to put these strategies into practice? Here’s your step-by-step guide for implementing how to sleep with neck pain tonight:
- Choose the right sleep position.
- Find the right pillow. For back sleepers, use one medium-height pillow supporting your neck’s natural curve. For side sleepers, choose a firm, higher pillow and place a pillow between your knees.
- Avoid stomach sleeping and multiple stacked pillows
- Prepare: Have a heat source ready for morning relief if needed
- Set expectations: Give your body 2-3 nights to adjust to new positioning
If you’re still struggling after implementing these changes, don’t hesitate to reach out. Sometimes the solution requires a more personalised approach that addresses your specific needs and lifestyle factors.
When to see a physiotherapist for neck pain
While many cases of sleep-related neck pain resolve with improved sleep positioning and self-care, some situations warrant professional attention. We don’t just treat neck pain, we partner with you to understand how it’s affecting your daily life, your sleep, and the activities that bring you joy.
Signs it’s time for professional help
Persistent pain that doesn’t improve after a week of good sleep hygiene and proper positioning may indicate an underlying issue that needs professional assessment. Our physiotherapists can identify specific muscle imbalances or joint restrictions that might be contributing to your discomfort.
Frequent morning headaches alongside neck pain could suggest that your sleep setup isn’t providing adequate support, or there may be other factors at play. Professional guidance can help you optimise your sleep environment and address any contributing factors specific to your situation.
Nerve-related symptoms such as tingling, numbness, or pain radiating into your arms or hands require prompt attention. These symptoms could indicate nerve compression that needs specific treatment approaches tailored to your condition.
Difficulty with daily activities due to neck stiffness or pain suggests that professional intervention could help you regain full function more quickly. Whether your goal is simply sleeping through the night without pain or getting back to your morning yoga routine, we celebrate every step forward in your journey, no matter how big or small.
How a physiotherapist can help relieve neck pain
If neck pain has you dreading bedtime, physiotherapy can help relieve discomfort and prevent it from returning. Rather than just managing the pain, your physio works to identify what’s contributing to it, whether that’s muscle tightness, joint stiffness, poor posture, or nerve irritation.
At North West Physio, our team can help you apply the above tips and use evidence-based techniques to restore mobility, reduce pain, including:
- Manual therapy to release tight muscles, improve joint movement, and restore alignment.
- Dry needling to target trigger points that can cause tension and referred pain into the shoulders or head.
- Postural retraining to improve how you sit, stand, and sleep, reducing strain on the neck.
- Targeted strengthening for supporting muscles to help stabilise your neck and upper back.
- Education and ergonomic advice to guide your pillow choice, workstation setup, and daily movement habits.
Physiotherapy provides both immediate relief and long-term prevention. By improving posture, mobility, and muscle balance, you can reduce the nightly strain that leads to restless sleep and waking up sore.
Rest easy with North West Physio
If neck pain keeps you up at night and left aching in the morning, contact us today.
Book a consultation at your local North West Physio clinic and discover how our expert team can help you achieve the comfortable, restorative sleep you deserve. Contact us today to take the first step toward waking up feeling your best.
How to sleep with neck pain FAQs
How long does it take to see improvement when learning how to sleep with neck pain?
Most people notice some improvement within 2-3 nights of adjusting their sleeping position and pillow setup. However, if you’ve been sleeping poorly for weeks or months, it may take up to two weeks to see significant changes. Your muscles need time to adapt to the new support, and inflammation takes time to reduce. Remember, every small improvement is worth celebrating as you work towards better sleep and lasting comfort.
Can I use multiple pillows if I have neck pain?
Using multiple pillows often creates more problems than it solves, as it can push your head too far forward and strain your neck muscles. Instead, focus on finding one quality pillow that provides proper support for your preferred sleeping position. If you need extra height, choose a thicker pillow rather than stacking multiple thin ones. A single, well-chosen pillow will maintain better spinal alignment throughout the night.
What’s the best sleeping position for neck if I’m a stomach sleeper?
Stomach sleeping is the most challenging position for neck health, but we understand changing sleep positions isn’t always easy. If you must sleep on your stomach, use the thinnest pillow possible or no pillow at all under your head. Place a small pillow under your pelvis to reduce back strain. However, we’d encourage you to gradually transition to side or back sleeping for long-term neck health.
Should I use heat or ice for morning neck pain from sleeping wrong?
For morning neck stiffness and pain from sleeping awkwardly, heat is typically more beneficial than ice. Apply a warm heat pack or take a warm shower for 15-20 minutes to increase blood flow and relax tight muscles. Heat helps restore mobility and reduces that locked feeling many people experience upon waking. Save ice for acute injuries with swelling.
When should I be concerned about neck pain that’s affecting my sleep?
While occasional neck pain from sleeping wrong is common, persistent pain lasting more than a week deserves professional attention. Seek help if you’re experiencing frequent morning headaches, tingling or numbness in your arms, or if neck pain is significantly impacting your daily activities. At North West Physio, we take a people-first approach to help you understand what’s causing your discomfort and develop a personalised plan for lasting relief.
