Your sleeping position matters more than you think
How you sleep affects the amount of stress your neck is under for hours on end. Even small deviations in head and neck position can, over time, contribute to stiffness or discomfort when you wake up.
Different sleeping positions place different demands on neck support. Here we go over what to consider depending on how you sleep – and how you can create better conditions for your neck during the night.
If you want to read more about neck pain, symptoms, and underlying causes, we recommend our Neck Pain Injury Guide.
Back sleeping – support for the natural curve of the neck
When sleeping on your back, the goal is to support your neck in its natural curve, without your head tilting forward or backward. Even and moderately high support helps keep your neck in a neutral position.
Common mistakes when sleeping on your back:
- Too high a pillow that pushes the head forward
- Too soft pillow that collapses during the night
Side sleeping – keep your spine aligned
For side sleepers, it is important to fill in the space between your shoulder and head so that your neck and vertebrae are kept straight. If the support is too low or gives way, your neck can end up in a side bend for several hours.
Common mistakes when sleeping on your side:
- Pillow too low
- The pillow loses shape and support during the night
Stomach sleeping – often more stressful for the neck
Stomach sleeping usually involves the neck being turned to the side, which can become strained over time. As a result, many people experience more stiffness or discomfort when sleeping on their stomach compared to other sleeping positions.
Common mistakes when sleeping on your stomach:
- Too high a pillow increases neck twisting
- Sleeping with your head turned sharply to the same side all night
Tip: Choose a pillow that is as low as possible and, if possible, try to gradually reduce stomach sleeping if you have neck problems.
Adapt to the whole
Sleeping position, pillow, and mattress interact. A soft mattress causes the body to sink more, which affects how high a headrest is needed. Therefore, it is important to look at the sleep environment as a whole, rather than focusing on a single factor.
When can the right pillow make a difference?
If stiffness or neck pain recurs despite good everyday habits, a neck pillow adapted to your sleeping position can contribute to better relief and a more neutral position for the neck during the night.
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
