How to Get Rid of Neck Pain From Sleeping Wrong

how to get rid of neck pain from sleeping wrong

There comes the point in our lives when we start feeling pain as we sleep.

And no, it may not come from the emotional turmoil we experience from nightmares, but it may be from the way we position ourselves while sleeping.

The neck pain we feel once we wake up from a good night of sleep ends up with us feeling crabby all day as if we didn’t sleep at all.

So it begs you to wonder about how to get rid of neck pain from sleeping wrong.

Fortunately there are many things to do so you can remedy your problem and have a good night’s rest without the worry of suffering from any pain once you wake up in the morning.

So if you’re wondering about the neck pain you feel because of your wrong sleeping position, here are ways to fix that!

Why Do I Suffer From Neck Pain While Sleeping?

So you sleep peacefully, but once you wake up, that’s when you feel the numbness and the pain from sleeping in the wrong position. You aren’t alone.

Many people around the world also suffer from neck pain after sleeping the wrong way.

But besides that, how come it happens?

Here are the different causes as to why you’re waking up with neck pain, may it be in the morning or the middle of the night:

Your Pillow or Bedding

One reason as to why you have neck pain is because of the way you position your pillow while you sleep.

If your pillow or beddings are too big or small, the stress of your neck will end up with it causing a stiff neck from being in that position for so long.

Sleeping Habits

Another reason as to why people have stiff necks or painful ones when they wake up is because of their sleeping habits.

If you sleep too little or too much, then chances are that your whole head (neck included!) will take a toll on it.

Inconsistent sleeping schedules and even an unhealthy lifestyle leads to neck pain, as it causes sleeping problems that affect your body in the long run.

Sleeping Position

This is the number one reason as to why many people suffer from continuous neck pain from sleeping is because they are sleeping the wrong way!

There is a certain position people must do, depending on the side they prefer.

Stomach sleepers have it worse, and they need to start changing their sides quickly not to stress the neck any longer.

Sore or Stiff Muscles

Despite having a good sleeping position or the right pillows, if you have any condition that gives you stiff or weak muscles, then it results in you waking up in the morning.

It will require therapy and ask your doctor for painkillers or other medicine to help relieve the pain while continuing healthy sleeping habits.

What Happens If I Continue Sleeping Wrongly?

best pillow to sleep neck pain

Now that you know why you have neck pain when sleeping, what happens if you keep with your wrong positioning or bad sleeping habits?

Here are what may happen if you don’t begin changing your sleep habits for the better:

Stiffer Muscles

If you continue to keep sleeping in the same position, not only will your sleep be affected, but your muscles as well.

It doesn’t feel great to have stiff muscles, especially in the neck area because you won’t be able to move as freely as you should.

Plus, it may lead to physical conditions, in the long run, hindering you from performing the way you should.

Improper Sleep

Because you have a stiff neck, it results in you not being able to sleep properly.

May it be from the wrong position again or from the muscle pain, you’ll have an uncomfortable time resting and may even lack sleep from it.

Bad Mood

No one gets crankier than those who wake up in pain!

Not only does this end up with you feeling bad, but you’ll also end up not focusing yourself on the task at hand, losing your concentration and productivity!

That’s why it’s crucial to learn how to get rid of neck pain from sleeping wrong!

How to Get Rid of Neck Pain from Sleeping Wrong

massage for neck pain

You can find many ways on how to get rid of your neck pain, but what would work?

Here are the excellent tips and methods you should follow (they work for me!):


Using heat is the oldest and one of the most effective ways to release the muscle pain.

The heat keeps your neck relaxed, lessening the stiffness you feel after sleeping in the wrong position.

You can use either hot compress or hot towel to apply it on your neck, letting it stay until the pain dies out.


Massages are one of the most popular ways to reduce the stiffness in any part of your body, including your neck.

Whether you do it yourself or go to a masseuse, your neck will feel relieved right after.

Use essential oils with it to make the pain lessen down quicker.

I recommend you to use lavender oil for its mild scent and anti-inflammatory properties.


Heat doesn’t work well for you?

Then ice is the alternative solution.

Take note that this method won’t work for everyone and that I recommend heat as a better solution.

Only apply it on your neck for one minute to let your neck rest.

If you feel pain, remove it immediately, opting for another solution.

Apple Cider Vinegar

Apple cider vinegar is an all-natural solution that helps relieve neck pain because of its anti-inflammatory properties.

Only apply apple cider vinegar to a towel and leave it on for an hour, repeating this twice a day.

You can also opt to soak in a bath of apple cider vinegar for fifteen minutes a day (two cups of ACV for every bath).

Changing Your Sleeping Position

Like what I mentioned, sleeping on your stomach will make the pain even worse.

Sleeping on your side will have you twist your spine as well, which results in a stiff neck.

So instead of sleeping on your side, I recommend you to sleep on your back to provide the support your back needs, so it will be able to rest better.

For those who are having difficulty sleeping on their back during the first few nights, opt to place pillows under your arms while you rest.

A higher incline is more comfortable and will have you stick to one position.

For those who absolutely can’t sleep on their backs and prefer their sides, ensure that the pillow your head is resting on isn’t too high.

Pillows that are four inches thick are optimal, preventing your neck from staying at an unnatural position while you sleep.

You might even want to try a memory or body pillow for better support.

How to Prevent Neck Pain From Happening Again

You now know how to get rid of neck pain from sleeping wrong, but how can you be able to keep it from happening again in the future?

Here are some tips you can follow:

Creating a Sleep Schedule

The right amount of sleep reduces the strain on your neck.

Remember that it isn’t only about the amount of sleep you get, but the quality, so ensure that you rest your head and neck, making it less susceptible to stiffness in the long run.

Stick with a sleeping schedule to have your body get used to the times.

Continuing With the Proper Sleep Position

Of course, you can’t prevent the pain from happening again if you don’t keep with what works.

Practice sleeping the appropriate way as I mentioned above.

If it continues to lessen the pain, keep the method!

Healthy Diet and Exercise

Regularly stretching and keeping a diet filled with calcium and protein-rich food will have you feel better when it comes to your body and sleeping well.

Stretch your neck and continue to lessen the stiffness of your muscles while awake so you have an easier time sleeping and wake up feeling painless.

In Conclusion

Do you suffer from constant neck pain because of your sleeping position?

While you might feel comfortable or used to sleeping that way, it’s time to begin the shift and change the way you sleep to prevent the pain from coming back again.

Not only will you feel better, but you’ll be preventing a lot of posture problems in the long run.

I hope that this article on how to get rid of neck pain from sleeping wrong helped you become more informed on the way you should sleep and how to prevent the pain from happening again.

So what are you waiting for? If you have neck pain because of your sleeping position, follow these tips to help you out today.

If you have any questions or would like to share your tips and experiences on how to get rid of neck pain from sleeping wrong, then comment down below.

I would love to hear what you think.

About the author:


My name is Layla Paker, the founder of

At this site, our team is going to bring you a lot of reliable and useful information about sleeping and everything related to it such as the therapies that improve your sleep, the ways of sleeping you should try, all the products you use every day that affect directly to your sleep, your health and your life.

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