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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 Causes of Lower Right Back Pain (And How to Relieve It) 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

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Last Updated on September 16, 2019

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

1. Break Your Work into Little Steps

Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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  • (1) Research
  • (2) Deciding the topic
  • (3) Creating the outline
  • (4) Drafting the content
  • (5) Writing Chapters #1 to #10,
  • (6) Revision
  • (7) etc.

Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

2. Change Your Environment

Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

3. Create a Detailed Timeline with Specific Deadlines

Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

4. Eliminate Your Procrastination Pit-Stops

If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

5. Hang out with People Who Inspire You to Take Action

I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

6. Get a Buddy

Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

7. Tell Others About Your Goals

This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

8. Seek out Someone Who Has Already Achieved the Outcome

What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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9. Re-Clarify Your Goals

If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

10. Stop Over-Complicating Things

Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

11. Get a Grip and Just Do It

At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

Reality check:

I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

More About Procrastination

Featured photo credit: Malvestida Magazine via unsplash.com

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