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Last Updated on December 27, 2018

How to Prevent Neck Pain from Sleeping (And Quick Fixes to Help You)

How to Prevent Neck Pain from Sleeping (And Quick Fixes to Help You)

“Ouch! What is happening inside my cervical spine to cause me such pain!?”

These may not be the words that run through your mind as you wake and wince in pain.

However, it may be one or more of the nerves in your cervical spine that is alerting you that something is not as it should be. Whether your neck pain from sleeping has become consistent or is just a fluke, we can help you get your day back on track – and help you prevent neck pain in the future.

So, you know you must get out of bed and deal with the pain that overtakes your free thinking. How can you proceed with taking care of the kids, work, and the requirements of life if you simply cannot turn your neck properly?

In a moment, we will provide you with a few tips to help prevent neck pain while sleeping. You can pick a few options to help your create lasting habits for sleeping without neck pain.

First, let’s talk about what you can do to help alleviate your neck pain once it has begun. That can make all the difference in how your day goes!

Read along with us!

Get Your Day Back on Track in Spite of Neck Pain

So you woke up and immediately realized that pain has settled in between your shoulders and head. Now what? Unfinished tasks fill your mind as you work through which directions you can move without wincing.

Try these quick fixes to get your day back on track – today.

1. Review your exit strategy from the bed

As your brain alerts you that a new day is approaching, your body may still be in sleep mode. You do not want to add to your neck pain simply by straining to get out of bed.

Do this instead: Turn onto your side facing the edge of your bed. Rest your elbow that is closest to the edge of the bed onto the bed. Place your palms together in front of you, and push them together as you push yourself into a sitting position.

You should be pushing into your elbow that is near the edge of the bed as you push your palms together. This will help you to remove neck muscles from the equation as you get out of bed.

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2. Take a hot shower

Let the warm water cascade across your neck muscles helping to loosen, awaken, and calm them.[1] Choose your favorite essential oil and place a few drops in a warm bath or next to you on a cloth in the shower.

Drops of oil need to be placed on something absorbent so they do not simply wash down the drain with the water.

3. Notice which movements hurt and which ones do not

Use this information to help make sleeping choices as shown in the information below regarding preventing pain. Be sure to avoid jerky movements until your pain has gone away.

4. Plan the first portion of your day in a way that allows your body to ‘warm up’ a bit prior to lots of movement.

Yes, this may mean that you need to adjust your intended schedule. However, it may also help you keep pain from increasing as the day progresses.[2]

5. Rule out sinus trouble and other breathing problems

Work to treat any related conditions that may have contributed to an awkward sleeping position.

If you are not able to breathe well as you sleep, you are much more likely to end up in an awkward position as your body tries to compensate.

For the more immediate, you are more likely to retain tension if you are not able breathe efficiently throughout the day.

6. Complete a few gentle neck stretches

Slowly stretching neck muscles can help to alleviate undue stress and remind the vertebrae that it is okay to move.

Four helpful neck stretches include the side-to-side strengtheners, side tilts, chin tucks, and shoulder circles.[3]

Take your time allowing your muscles to loosen slowly. Do not try to force your neck in any direction.

7. Choose a warm compress to place on your neck

These are some nice warm compresses you can try:

  • Epsom salts mixed with warm water
  • Apple cider vinegar
  • Tap water (but not too hot to the touch)
  • Peppermint, wintergreen, or your favorite essential oil on a warm cloth

8. Get a chiropractic massage

This type of focused massage helps to identify and treat conditions that may have developed in the vertebrae causing pain.[4]

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Chiropractic massage is a practical way to alleviate immediate pain while having a chance to learn more about any possible pain conditions. Unhappy nerves, muscles, and joints can be given specialized attention through chiropractic massage techniques.

9. Consider if an over-the-counter pain medicine will help get your day started

If you are having to think about this option with any regularity, make sure that you do not have an injury that needs chiropractic attention.

10. Relax

This may seem obvious. However, when pain starts, we sometimes tense up in hopes of avoiding further pain. In turn, we only cause muscles and joints to retain unnecessary stress. This can easily cause pain to increase.

So, kick back and breathe in some fresh air slowly and deliberately. Relax each portion of your body one portion at a time. This helps reintroduce a sense of calm into your neck and spine and helps reduce physical tension.

Still not confident you will be able to sleep comfortably tonight? Let’s look at some options to help you enjoy dreamland again!

Get Your Day Started Right the Night Before

Remember when we mentioned finding out which movements hurt and which ones do not? If your neck hurts shortly after – or as you are waking – reconsider how your body may have moved as you slept.

You may also experience pain through one or both shoulder blades or up through the back of your head. Your neck, shoulders, back, and legs should stay aligned as you sleep. If your head dips in a way that stretches one side of your body more than the other, this creates undue stress on your neuromuscular system.

Pain may not sound like a desired result of a (less than healthy) sleeping position. However, it can actually serve as your friend. A ‘crick in the neck’ can act as an alert that your body was not able to rest in a position that is safe for your muscles and nerves. If continued or repeated, more serious conditions can develop within your spine.

Check out these tips to prevent neck pain from sleeping.

1. Plan to alter your position safely

Have multiple comfortable positions ready to trade out when you wake up in the middle of the night. This simple concept can make a powerful difference.

We are seldom in a mood to reconfigure the bed at 2:00 pm. Why not just plan for this and be ready to switch gears more easily?

2. Choose your pillow wisely

You should be able to envision a line from head to toe that is reasonably straight.

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If you sleep on your side, you will likely need a bit more support from your pillow. If the top of your head dips below your spinal column, you need more pillow support to raise it level with your spine.

This guide will help you choose a suitable pillow for yourself:

10 Best Pillows To Choose For A Good Night Sleep

3. Ensure that your mattress or sleeping surface fits you

Your mattress or sleeping surface should fit your preferred sleeping position, body type, and the human spine. Your knees, hips, neck, and the top of your head should be reasonably level with each other throughout the night.[5] When it is time to shift positions, ensure that the top of your head does not dip causing your neck to arch in either direction.

Here’s the essential guide to pick your best mattress:

Your Essential Guide To Buying The Right Mattress

4. Check your overnight breathing habits

If you are attempting to sleep in an elevated position to improve breathing, ensure that your head cannot wobble around as you rest.

If you are using a CPAP machine[6] or other breathing apparatus as you sleep, ensure that its positioning is not causing you to arch your neck during the night.

5. Ask someone to help take note of how your sleep

Have a family member try to help you take note of how your body is positioned as you sleep. Maybe have your spouse make a habit of looking at you if they get up once in the night. (Chances are if you are not sleeping well, they may have noticed anyway.)

6. Speak with your chiropractor for personalized information regarding your physical make-up

Chiropractic adjustments work to identify, treat, and prevent pain conditions in the spinal column.

If you have injuries to the head, neck, shoulders, or upper back, you will need to take those into consideration. Your neck pain from sleeping may have developed as a result of compensating for separate underlying condition that can be treated.

7. Consider how you position yourself if you read in bed prior to going to sleep

Ensure that your eyes are able to look directly at your reading material without straining. If you must strain your eyes to see, it is likely that your neck will also become strained in the process.

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Putting your neck in a slightly awkward position just before sleeping does not give your body time to adjust properly. Your neck should stay aligned as you read and not become pressed forward by a headboard or other items behind your head.

8. Ensure any time that you spend digitally is enjoyed in a neck friendly position

Unfortunately, resting in bed while strolling through forgotten communications and news reports does not always lend well to neck health. Whether sitting or lying down, make sure that your neck is aligned with the remainder of your spine.

Be mindful that holding devices for the purpose of scrolling can also make you more susceptible to carpal tunnel syndrome and other wrist and hand pain problems.

9. Actually sleep in a neck-friendly position

You likely know that it is not a good idea to sleep with your neck arched to one side. Cognitively deciding to sleep with your neck properly supported throughout the night helps your brain to alert you if your position changes as you sleep.

Ensure that the sleep positions that you do choose allow you to actually stay that way or easily swap to another safe position when desired.

10. Rethink your alarm settings before you sleep

It may be desirable to set an alarm for a few minutes earlier to allow you to start your day with a sense of calm. If your alarm causes you to become startled as you wake, this jarring motion can increase pain that may have begun overnight.

If your pain has been present for some time, you may have more than just neck pain.

Your neck pain may have originated through an injury and become worse through your sleeping position. Be sure to inquire with your local chiropractor regarding long-term neck care options.

Getting On With Your Day Pain-Free

You may have started out in a neck-friendly sleeping position only to wake up contorted and uncomfortable. No matter how you acquired your neck pain while snoozed out, you can turn your questionable day of pain into something desirable.

Take these tips and quick fixes with you today as you seek to leave behind your neck pain and discomfort. Write yourself a note or two to remind you which sleeping tips you would like to try tonight to help prevent neck pain from increasing or returning overnight.

Pick a few neck pain prevention techniques each evening. Find out which ones have the most impact on your personal sleeping situation. Rest well with your new regime of sleep without neck pain!

More Resources about Neck Pain

Featured photo credit: Jesper Aggergaard via unsplash.com

Reference

[1] Encyclopædia Britannica: Why Does Heat Relax Your Muscles?
[2] National Fibromyalgia & Chronic Pain Association: 10 Tips to Overcome Morning Stiffness
[3] Better Health: 5 Stretches to Ease Your Neck Pain
[4] Everyday Health: Chiropractic Care for Neck Pain
[5] University of Rochester Medical Center Health Encyclopedia: Good Sleeping Posture Helps Your Back
[6] National Heart, Lung, and Blood Institute: CPAP

More by this author

Dr. Brent Wells, D.C.

Chiropractic doctor currently leading over 10,000 Alaskans to more active, pain-free lifestyles โ€“ without addictive drugs or invasive surgeries.

12 Best Back Strengthening Exercises to Relieve Lower Back Pain How to Sleep with Lower Back Pain Using These 13 Tips How to Prevent Neck Pain from Sleeping (And Quick Fixes to Help You) 17 Morning Stretches That Will Jumpstart Your Body and Mind These 13 Leg Stretches Will Prevent Pain and Injury During Exercise

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Last Updated on July 18, 2019

10 Small Changes To Make Your House Feel Like A Home

10 Small Changes To Make Your House Feel Like A Home

Your house is more than just a building that you live in. It should be a home that makes you feel welcome as soon as you open the front door.

Making your house feel like a home is not something that simply happens on its own. You need to make some changes to a house when you move in, to give it that cozy, warm feeling that turns it into a true home. To help you speed the process, follow this guide to 10 small changes to make your house feel like a home.

1. Make the Windows Your Own

When you move into a home, they often come with boring Venetian blinds or less than attractive curtains.

One of the best ways you can instantly warm your home and make it showcase your style is to add some new window dressing. Adding beautiful curtains not only improves your home’s appearance, but it can also help to control the temperature.

2. Put up Some Art

If you have a lot of bare walls in your home, it will seem sterile no matter how beautiful your paint or wallpaper is.

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Hanging art on the walls will instantly give it personality and make it feel like home.

3. Improve the Aroma

A house that is not filled with inviting smells will never feel like a home. There are loads of ways you can make your home smell nice. There are tons of air fresheners on the market you can use.

Incense and scented candles are a nice option as well. Don’t forget that baking in a home is also a great way to fill it with an aroma that instantly smells like home as soon as you open the front door.

4. Put out Lots of Pillows and Throws

A great way to make your home look warm and inviting is to place lots of pillows and throws out on the furniture. It is much better to have too many pillows than not enough.

There is nothing like the feeling of sinking into a cushiony pillow that feels like a cloud to make you feel like you are at home.

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5. Instantly Class up Your Closet

If your closet is filled with wire or plastic hangers, it will never truly feel homey. To instantly make your closet feel classy, change out your old hangers for wooden ones.

Not only do they look great, but they are better for hanging your clothes as well.

6. Improve Your Air Quality

One of the most overlooked ways to make your house feel more like a home is to improve its air quality.

The easiest and best way to upgrade the air quality in your home is to change the old, dirty filters in your furnace regularly. Get some air filters delivered to your home so that you always have some on hand.

7. Fill it with Plants

Another way to improve the air quality in your home is to fill it with plants. You should have plants in every room of your home.

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They help to improve the air quality and they look beautiful. As well as making your home appear homier, plants also help to boost your mood and lower your stress levels.

8. Change the Doorknobs

Most people don’t really give their doorknobs a second thought unless they are broken. That is a shame because changing your doorknobs is an easy way to add personality to your home.

Changing your old, boring doorknobs to new ones that are works of art will instantly brighten your home.

9. Upgrade Your Tub or Shower

There is nothing like luxuriating in a whirlpool bath or steam shower to make the cares of the day melt away. Your family deserves a bit of luxury when they are in their bathroom.

Install a new shower or tub today to make your bathroom worthy of a place in your home.

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10. Fresh Cut Flowers

You can make any room in your house feel homier by placing a vase full of beautiful flowers in it. The gorgeous look and intoxicating aroma of fresh cut flowers will immediately brighten your day when you encounter them.

You don’t have to make all these changes at once. Try one or two a day though, and your house will feel like a home before you know it. The trick is to constantly keep adding these homey touches to make your home a place worthy of its name.

Featured photo credit: https://www.pexels.com/photo/black-wooden-round-analog-wall-clock-on-brown-wooden-wall-121537/ via unsplash.com

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