How to Sleep with Neck Pain: Tips for Relief

To sleep with neck pain, avoid stomach sleeping and instead lie on your back or side to keep your spine aligned. Use a supportive pillow that suits your position and a medium-firm mattress. Gentle stretching before bed may help reduce stiffness, while cold therapy in the morning can ease neck tension.

Neck pain can make even the simplest things—like sleeping—feel impossible. Whether you wake up with a stiff neck, experience shoulder ache after sleeping, or simply can’t find a comfortable sleeping position for neck pain, small adjustments can make a big difference.

In this guide, we’ll explore how to sleep with neck pain, the best sleeping positions for a stiff neck, pillow and mattress tips, and gentle relaxation methods that may help you wake up refreshed and less tense.

For many, incorporating natural relief options like gentle stretches, mindful posture, and soothing topical creams such as Natural Harmony Body and Joint Rub can further support neck comfort before bedtime.

Why Neck Pain Disrupts Your Sleep

According to the Sleep Foundation, poor pillow height and unsupportive mattresses are among the most common causes of neck pain during sleep. Your neck supports your head—around 4.5 to 5.5 kilograms—so maintaining neutral alignment overnight is crucial.

Common triggers include:

• Sleeping with too many or too few pillows
• Using a sagging mattress
• Strain from stress or extended time spent on screens (“tech neck”)
• Sudden awkward movements
• Previous neck injury or muscle strain

When your neck is unsupported, muscles and ligaments stay tight throughout the night, leading to stiffness and shoulder pain after sleeping.

Best Sleeping Positions for Neck Pain

1. Back Sleeping: Easiest on the Neck

Sleeping on your back is generally the best position for neck pain because it keeps your spine and head aligned. Studies published in the Journal of Physical Therapy Science suggest that spinal alignment during sleep reduces muscle tension and morning stiffness.

Tips for back sleepers:

• Use a low, supportive pillow that maintains your neck’s natural curve.
• Add a small pillow under your knees to ease pressure on your lower back.
• Consider a contoured memory foam pillow for consistent neck support.

2. Side Sleeping: Great Balance Between Comfort and Alignment

Side sleeping can also be beneficial—if your pillow fills the space between your ear and shoulder correctly.

How to optimise side sleeping:

• Choose a firm pillow, slightly higher under the neck than the head.
• Keep your chin neutral (not tucked or tilted up).
• Use a body pillow to support your arm and maintain spinal balance.

If you often wake up with shoulder pain after sleeping, adjusting pillow height and shoulder positioning can reduce pressure points.

3. Avoid Stomach Sleeping

Although some people find it comforting, stomach sleeping forces your head to twist for hours and flattens your neck’s natural curve. This can worsen stiffness and misalignment.

If you can’t give up the habit, try:

• Placing a thin pillow or towel under your chest to reduce neck rotation.
• Gradually transitioning to side sleeping using a body pillow for comfort.

The Cleveland Clinic also recommends back or side sleeping as the most neck-friendly positions.

Pillows and Mattresses for Neck Support

Pillow Tips

The American Chiropractic Association notes that pillow type, shape, and material directly affect spinal alignment.

• Back sleepers: Use a thin or contoured pillow to support your neck curve.
• Side sleepers: Go for a firmer, thicker pillow that fills the gap between shoulder and head.
• Materials: Memory foam or latex pillows maintain shape and even weight distribution.
• Replacement: Change pillows every 18–24 months—flattened pillows lose support over time.

If you’re unsure whether to sleep with or without a pillow, note that sleeping completely flat often leads to awkward angles for most people. A properly sized pillow generally helps maintain spinal alignment.

Bedtime Habits That May Help Reduce Stiff Neck

A few minutes of self-care before bed can make all the difference in how your neck feels the next morning.

Gentle Stretching

Spend 3–5 minutes doing light neck stretches:

• Slowly tilt your head from side to side
• Roll your shoulders backward
• Look left and right gently without forcing movement

According to the Harvard Health Publishing, gentle stretching before bed may improve neck mobility and reduce discomfort.

Read our guide about Dynamic Stretching vs Static Stretching.

Heat or Cold Therapy

• Apply a warm compress or take a warm shower before bed to relax muscles.
• If you wake up with pain, use a cold pack for 15–20 minutes to reduce inflammation.

Always wrap heat or ice in a thin cloth to avoid direct skin contact.

Mindful Relaxation

Neck tension is often linked to stress. The Australian Sleep Health Foundation suggests that winding down with breathing exercises, meditation, or reading a book before bed promotes better sleep quality and muscle relaxation.

Natural Ways to Support Neck Comfort

Some people find that topical pain relief creams may support relaxation and comfort before sleep.

Products like Natural Harmony Body and Joint Rub are commonly used for soothing tense muscles and supporting joint flexibility. You can gently massage into your neck and shoulder area before bed to help ease tightness.

Sleep Ergonomics

• Keep your monitor or phone at eye level during the day to reduce tech-neck strain.
• Avoid propping your head with your hand while reading in bed.
• Adjust your pillow height if you wake up with shoulder ache after sleeping.
• Use a rolled towel inside your pillowcase to support the neck curve.
• Sleep in a cool, comfortable room—temperature impacts muscle relaxation.

Final Thoughts

Learning how to sleep with neck pain is about small but intentional adjustments—choosing the right sleeping position for a stiff neck, using the proper pillow height, and developing a relaxing bedtime routine.

If you often wake up with shoulder ache after sleeping or neck stiffness, consider experimenting with your pillow setup, gentle stretches, and natural topical support.

Remember, neck discomfort can have various causes, so it’s always best to seek advice from a qualified healthcare professional if the pain is persistent or severe.

With a bit of patience and mindful practice, you can wake up feeling better rested and more comfortable—ready to take on your day naturally.

Frequently Asked Questions

1. How to sleep with neck pain while pregnant?

Sleeping on your side (preferably the left) with a supportive pillow between your knees and under your belly can help maintain alignment and reduce neck strain during pregnancy. Use a soft neck roll or small pillow to keep your neck neutral.

2. What are the 5 main causes of neck pain?

Poor posture, prolonged screen use, awkward sleeping positions, muscle strain, and stress are the most common causes of neck discomfort.

3. What is the best position for neck pain?

Back sleeping is generally best for spinal alignment, while side sleeping with the right pillow support can also be comfortable and balanced.

4. How do you rub out neck pain?

Use gentle circular motions with your fingers or apply a natural pain relief cream to loosen tight muscles. Avoid deep pressure if your neck feels sore.

5. What is the fastest way to relieve neck and shoulder pain?

A combination of rest, light stretching, cold therapy, and topical relief creams may help ease tension quickly. If pain persists, consult a healthcare professional.

Disclaimer: At Florentine Gold, we’re all about natural wellness and love sharing tips, stories, and insights we’ve picked up along the way. That said, everything you read in this blog is for general information and educational purposes only. It’s not medical advice and isn’t intended to diagnose, treat, cure, or prevent any condition. If you’re dealing with a health issue or taking medication, we always recommend checking in with your healthcare provider as part of your wellness journey.