After a day of toil, all we desire is some peace and rest, to re-nourish our body and mind. However, if you have chronic neck pain, a night of rest becomes an unachievable dream. You’ve probably tried everything, but nothing seemed to have worked. Don’t worry. We’ve got just the right fix for you. Moreover, it doesn’t involve spending tons of money and tons of hours at the chiropractor.
Our team has prepared a few tips you can adapt to sleep through the night without the usual neck pain. Keep reading and you’ll find out. We promise that if you can make these few changes in your daily life, your life will be transformed.
1. Don’t Sleep with Your Phone
- The invention of modern smartphones has dramatically changed the lives of consumers and marketers. Despite its many benefits, the greatest invention of the 21st century does come with a few drawbacks.
- Browsing through your phone before going to bed is a terrible habit. It strains your eyes, head and especially, your neck.
- Looking down at your phone involves tilting your head to an angle of 60 degrees. This movement causes your neck, its ligaments, and tendons to strain, that eventually results in neck pain.
- Moreover, the blue light that your phone emits puts pressure on your eyes and head. This blue light can hinder the release of melatonin in your body, and make it hard for you to sleep.
- Therefore, ditch the phone in bed. If you need to set the alarm, set it. Most importantly, silence any other ringtones before you lie down, and you will be able to witness the change in the quality of your sleep.
2. Exercise Your Neck before Bedtime
- Sadly, we are all victims of modern, industrial, perfectionist lifestyle. We are obliged to get things done, on time, while maintaining top-notch quality. No wonder, your neck is stressed out!
- Even if you’re not such an active person, but still spend a lot of time slouching in front of the television or the laptop, you’re stressing your neck. Therefore, in order to ease the strain around your neck, you must exercise your neck before going to bed every night.
Get relief from sores and tight neck by applying the following steps into your nighttime neck stretch routine:
Seated Neck Stretch
- Sit cross-legged on the floor, while maintaining your posture perpendicularly. Use your left hand to tilt your head to the left, and feel the burn in your neck muscles.
- Allow yourself to breathe in and out deeply while you stretch your neck to the left. Repeat the same with your right hand, letting the right side of your neck to stretch.
Clasping Neck Stretch
- Remaining in the cross-legged position on the floor, put your arms behind your head, and clasp them together. Slowly, push your head towards your lap. Feel the pressure on your neck as you do so.
- Release your neck for a break, then repeat again. Inhale and exhale deeply during this stretch exercise for maximum relaxation. The process will gradually induce sleep because of the relaxation.
Grounded Tipover Tuck
- This exercise will benefit both your neck and shoulders while giving you relief from headaches as well. Kneel on your mat or carpet and stretch your entire front torso over the mat.
- You should have your arms spread out in front of, while your stomach should touch your thighs. You basically have to follow the Child Pose.
- When you touch the floor with your forehead, stretch your arms above you and lock your palms. Inhale and exhale deeply, as you feel the burn on your arms, spine, and neck.
- Let go for a break. Then repeat. You should be feeling relaxed and will have no trouble sleeping.
3. Choose the Right Pillow to Sleep in Peace
Sleeping on your back and on your side is the best position to sleep in if you want to protect your neck. But the pillow you have can make a lot of difference. Your pillow should ideally help your head be on the same level as your body.
- People who love to sleep on the back should choose a pillow that is fairly low. Some brands have even included in the pillows for back sleepers rolled-shaped areas, designed especially for people with chronic neck pain.
- If the person is also prone to lower back pain, placing a pillow under the knees can induce a night of good sleep.
- On the other hand, side sleepers should get a higher pillow for comfort. This pillow will help them have their heads and necks aligned with their shoulders preventing neck pain.
- Side slippers can also benefit from having another pillow between the knees for the comfort of the spine. These pillows also come with roll-shaped areas to provide relief to neck pain.
- However, if you are prone to changing to different positions while you sleep, we will recommend you to get pillows for combination sleepers. Not only will these give relief to your neck while you sleep, but you can also switch to any position you want during your slumber.
Sleeping with neck pain is quite painful and annoying. Not being able to sleep due to neck pain can eventually cause insomnia. You can develop other diseases through insomnia as well. It’s important to apply some natural and safe methods at home to find relief from chronic neck pain. Developing a habit of exercising the neck and sleeping in the right positions can go a long way.
If you’re more committed about going separate ways with your neck pain, you should upgrade your daily exercise regime by adding some yoga poses to it. You can try to include Sukhasana, Bhujangasana, Cakravakasana, Sukhasana Parivrtti and other useful poses for maximum results.
Emily is a content writer at FeedFond. A flagbearer of organic eating and a fitness freak, she’s a healthcyclopedia. To read more of her articles, visit FeedFond.com.