Do You Sleep Poorly? Do You Have Neck Pain?

Sleep disturbances caused by neck pain are a common problem. Approximately 25 percent of adults suffer from sleep disturbances. For half of them, it is neck pain that prevents them from falling asleep or wakes them up several times during the night. Not to mention the morning after… Very few people know what role the pillow plays in this.

Pain in the neck occurs when the muscular balance is disturbed. This can have various causes. A typical example of tension building up can be sitting for long periods with your head tilted forward—such as sitting in front of a computer screen at a non-ergonomic workstation or looking at your cell phone for long periods of time. Poor posture while driving also increases the strain on the neck. Lack of exercise and stress do the rest. Such tension can extend to the shoulder area or the back of the head and trigger headaches. Waking up in the morning with a headache could be an indication of nighttime tension.

Sleep affects our health

If your head and neck are not properly supported at night, your muscles remain tense, causing pain in the morning. That’s why it’s worth investing in a good mattress and a suitable pillow to ensure that your head is in the correct ergonomic position. The right pillow compensates for the height between the mattress and your head. The spine should be as straight as possible when sleeping, so the mattress should allow the shoulders and pelvis to sink in sufficiently and yield at specific points. A mattress that is too hard, too soft, or worn out can lead to poor posture and contribute to tension in the neck muscles during sleep.

What type of sleeper are you?

Not all pillows are the same, because it depends on your individual sleeping position. Different requirements need to be taken into account for back, side, and stomach sleepers:

Side sleepers

They need a firm pillow that provides good support and compensates for the distance between the head and shoulder. The cervical spine should be in a straight line with the pelvis. If the pillow is too thin or too soft, it will cause the head to sink too far down. On the other hand, a pillow that is too thick will tilt the head upward, which can also cause neck pain.

The back sleeper

For people who sleep on their backs, it is important not to bend the neck too far forward. A medium-height, softer pillow is therefore recommended. The head should lie in a horizontal position in a natural extension of the spine. If the pillow is too thick, the cervical spine will overextend forward. The exception is in cases of heartburn or snoring, where a higher pillow can be used specifically for this purpose.

The stomach sleeper

When lying on your stomach, your head is inevitably turned to one side and the neck muscles are overstretched. Pain arises. Therefore, no pillow or, at most, a very thin, soft pillow is recommended for this sleeping position. It is important to avoid additional overstretching of the cervical spine.

You should also pay attention to this…

Experts advise against the classic pillow size of 80×80 cm. This size is too large for many people, causing their shoulders to lie on the pillow, which does not provide optimal support for the cervical spine. More compact sizes, such as 40 x 80 cm, or specially shaped pillows are a better choice. They only fill the space between the head and shoulders and keep the neck stable.

In addition to cold foam, visco foam, gel, and latex in various degrees of firmness are also available as filling materials. These materials offer good support and high pressure relief. Those who prefer natural pillows can choose from spelt husks, millet, or cherry pits. Spelt pillows, millet pillows, and cherry pit pillows are considered durable and adapt to the shape of the head. They retain their shape and offer firmer comfort.

As a general rule, a good pillow should provide sufficient support and align the cervical spine. To counteract neck pain, it is important that the pillow supports the natural curvature of the neck and suits your sleeping position. Make sure that the pillowcase is breathable and washable. Some models have temperature-regulating covers that ensure good heat exchange.

The choice is yours: an overview of pillows

• Neck support pillows (orthopedic pillows) are ergonomically shaped with or without a neck wave on the surface. They are also known as cervical pillows. They provide targeted support for the cervical spine and correct poor posture. The wave-shaped surface has an additional function: the higher wave supports the neck area for side sleepers, while the hollow supports the back of the head when lying on your back.
• Side sleeper pillows are extra long (e.g. Theraline my7). The pillow can be placed between the legs to relieve pressure on the hips and lower back. It also reduces pressure on the knees. Specially shaped side sleeper pillows provide additional support for the head and neck. These XL sizes are particularly helpful for pregnant women or those with hip and knee problems, enabling them to lie down without discomfort.
• 3-chamber pillows (feather and down pillows) have chambers with different fillings. The inner core contains firm, supportive feathers, while the soft down nestles against the lying surface. The three chambers prevent the filling from shifting, ensuring that it remains supportive. These feather and down pillows adapt well to the neck area and provide ideal support for the cervical spine.
• Wedge pillows are available in different versions – as wedge-shaped neck support pillows, but also as wedge-shaped positioning and sitting wedge pillows. The positioning pillow raises the upper body slightly and keeps the head, neck, and torso in a more upright position, relieving strain on the neck and shoulders. Seating wedge pillows are used to tilt the pelvis forward and stretch the lumbar region.
• Neck roll – a cylindrical pillow for lying on your back. It is placed crosswise under the neck while the head rests flat on the mattress. The neck roll lifts the neck, relieving tension in the neck and shoulder area..

Conclusion: As always in life, it’s all about “working together.” For neck pain and sleep disturbances, a combination of sitting upright, regular exercise, and the right sleeping environment often provides significant relief. Pay attention to ergonomics when sitting and avoid sitting in a rigid position for long periods without taking breaks. To ensure a restful night’s sleep and wake up pain-free in the morning, a carefully selected pillow is a factor that should not be underestimated.