Waking up with a stiff or painful neck can be one of the most uncomfortable experiences. You can prevent several neck pain cases by simply adjusting your sleeping habits. Here, you can learn about how to sleep to avoid neck pain (นอน ยัง ไง ไม่ ให้ ปวด คอ, which is the term in Thai)
Choose The Right Pillow First
Choose a pillow that is perfect for your neck, and it is one of the most critical steps that you can take to prevent neck pain. It would be best if you had a pillow with enough support for your neck and head. Some pillows come with memory foam or contour pillows. The height of your pillow must be where you’re heading, and you’re too position aligned with your spine. If you are a side sleeper, then you might need a higher pillow, while a back-in stomach sleeper might need a low blow. If your pillow is a little lumpy or does not support you, then you need to replace it.
Maintain A Proper Sleeping Posture.
Your sleeping position can undoubtedly impact your neck health; hence one should know how to sleep to avoid neck pain. Sleeping on your back with your pillow that supports your natural curve can help you maintain proper alignment. If you sleep on your side, then you should use a firm pillow that will fill the gap between your shoulder and the neck to prevent the head tilting. At the same time, if you are sleeping on your stomach, then it can stream your neck and also lead to discomfort. It would help if you tried to sleep on your back.
Consider Using A Good Mattress
Your mattress plays a vital role in preventing back pain. You need to choose a mattress that provides you enough support for your body if you have a too-soft or too-hard mattress and it might not support your spine. At the same time, if you have an old or even burnout mattress, then it can lead to discomfort. You need to replace your mattress after every 8 to 10 years.
Stretch And Relax Before You Hit The Bed.
You need to gently do some stretches before your bedtime as it can help you relieve all the tension and reduce the risk of waking up with neck pain. All you need to do is gently tilt your head to one side, hold for 15 to 30 seconds and then switch to another side. Now, you can roll your shoulders backward and forward in a circular motion to release any tension.
Adjust Your Sleeping Environment
You can adjust your sleeping environment because your sleep environment can impact your comfort and neck health. Keep your bedroom at a comfortable temperature to promote better sleep. Block out excessive light with all the curtains, which removes the sleep from the environment.
You can prevent back pain while sleeping by using the right pillows, proper sleeping posture, and a conducive sleeping environment. When you make simple changes to your sleep routine, you can reduce the risk of waking up with any discomfort. You must know that consistency and good sleep hygiene practices are very important for maintaining your neck health.