Waking up with a sore neck is common and can affect mood, concentration, and mobility during the day. For some, the stiffness eases after a while, while others find that the neck pain returns morning after morning.
Often, it's not one single thing that determines, but how sleep, strain during the day, and neck support interact over time. Here we go through common situations that can affect the neck - and what you can do yourself to reduce the discomfort.
If you want to read more about neck pain, symptoms, and underlying causes, we recommend our Neck Pain Injury Guide.
Common situations that can affect the neck during the night
Insufficient or improperly adapted support
If your neck support is not adjusted to your sleeping position, your muscles and joints can become tense or in an unfavorable position for several hours, which can contribute to stiffness and soreness when you wake up.
Sleeping position that puts strain on the neck
Sleeping on your back, side, and stomach places different demands on the position of your neck. A pillow that doesn't match how you sleep can cause your neck to end up too high, too low, or tilted to the side.
Stress and tension from the day
Sedentary work, screen time, stress, and one-sided movements can create tension in the neck and shoulders. This tension is often especially noticeable in the morning when the body has been still during the night.
Reduced mobility over time
Over the years, mobility in the neck and thoracic spine can decrease, making the body more sensitive to static positions – such as sleeping in the same position for many hours.
What can you do yourself?
Small adjustments to your daily routine and sleep environment can make a big difference over time. Here are some simple things to consider:
- Try to vary your sleeping position if possible.
- Avoid headrests that are too high or too low
- Review your working posture and take regular breaks
- Include light movement for your neck and thoracic spine during the day
For many, the right pillow makes a big difference, but it should always be seen as a complement to good everyday habits.
When can a neck pillow help?
An ergonomic neck pillow can help keep your neck in a more neutral and relaxed position during the night. This can reduce muscle tension and morning stiffness, especially if you often wake up with neck pain.
Which neck pillow is best for you depends on factors such as:
- how you sleep (back, side, or stomach)
- how firm support do you need
- your body shape and neck shape
Do you want to understand the symptoms, causes, and treatment of neck problems? Then we recommend our Neck Injury Guide. If you would like help choosing the right product, you are always welcome to contact our physiotherapist.
See our range of ergonomic neck pillows for a better night's sleep
