How to Relieve Neck Pain while Sleeping

relieve your neck pain

Nowadays, with the increase of pressure in people's life, study, work and other aspects, more and more people are suffering from some physical diseases and pains. For example, a considerable number of people who work in the office all day long have cervical spine problems. And when they go to bed at night, they will feel obvious neck pain, which greatly affects their sleep. However, it affects our daytime work and life in turn, which creates a vicious circle. So how to relieve neck pain while sleeping? Here are some helpful tips you can try.

Part 1. Adjust your sleeping position.

Overall, adjusting your sleeping position is the most straightforward way to relieve your neck pain. But the difficulty is that you may have already formed your own habitual sleeping position, adjusting your sleeping position temporarily may not be easy. It may affect the quality of your sleep in the beginning. Besides, when you're asleep, it's hard to maintain a fixed position for a full night's sleep. But when you try it slowly, you will get used to it after a while. To relieve neck pain while sleeping, you can try:

1. Sleeping on your side.

Sleeping on your side is one of the most common sleeping positions, it also can be the best way to relieve your neck pain. Sleeping on your side keeps your head neutral and your chin straight ahead, which can help your cervical spine get enough relaxations to relieve your neck pain while sleeping. Moreover, you need to use a curved pillow to keep your neck neutral.

2. Sleeping on your back.

Sleeping on your back is an another sleeping position which many people prefer. For these people who have neck pain while sleeping, it also can relieve the pain since sleeping on your back helps maintain spine’s natural curves. And it’s wise to use a thinner cervical pillow to help support your head.

If you tend to move around when you are asleep, it’s a good idea to have extra pillows around can stop you from rolling over in the middle of the night.

What’s more, if you are suffering from neck pain, you need to remember not to sleep on your stomach. It can put more stress on your neck, and your neck pain will get worse when you sleep with this position all night.

Part 2. Find a suitable pillow for you.

According to reliable research results, using a suitable cervical pillow can effectively help the recovery of cervical spine pain diseases. And many people with neck pain have already find it helpful to relieve pains while sleeping. For example, Zamat Cervical Pillow is specially shaped by in-house ergonomists, optimally aligns your neck and body and alleviates all strains. Zamat cervical pillow helps you relieve neck pains with the following options:

1. Cervical alignment

Zamat cervical pillow allows the cervical contour to perfectly align the neck and provides plush comfort, immersing your neck in all-around support.

2. Neck traction

Zamat Cervical Pillow has slightly concave structure in the middle which helps hold your head, support the neck and shoulders, and strengthen cervical traction.

See: How to Do Neck Traction at Home? 

3. Head and neck protection

Zamat Cervical Pillow is formed in a way cradle your head and embrace your neck. With your neck in a stable position, you don’t need to worry about your neck twisting while you sleep.

4. Height adjustments for different sleepers

Zamat Cervical Pillow is accompanied with removable memory foam inserts. Users can adjust the height to their needs. A simple modification to our pillow results in a far better pillowing experience for sleepers everywhere.

5. Versatility for different sleepers

Zamat Cervical Pillow is suitable for a variety of different sleeping positions, including Side sleeper, back sleeper, stomach sleeper, etc. Your head, neck and shoulders can all be firmly supported in optimally throughout the night no matter what kind of sleeper you are.

Part 3. Strengthen your neck to recover from pains.

Adjusting your sleeping position or finding a new pillow can only relieve your neck pain, you need to take some exercises to strengthen your neck so that you can recover from the pains completely. Keep in mind that it’s a long and gradual process and you need to stick to it. So you can go to see a doctor to take a professional recovery lesson or here are the tips you can get started with:

1. Neck stretch

  • Stand up straight with your hands at your sides.
  • Slowly turn your head to the left (right) until you feel a slight stretch with your back straight.
  • Hold for 10 to 20 seconds and then slowly turn your head to the right (left) and do the same.
  • Repeat 3 or 4 times on each side.

2. Shoulder shrug

  • Stand with your feet shoulder-width apart.
  • Keep your chin up and your neck straight.
  • Slowly move your shoulders up towards your ears so that you feel the muscles contract in your upper back and neck.
  • Hold for a second and then lower your shoulders back down as you exhale.
  • Repeat 5 to 10 times.

Note: Remember to do both exercises slowly, and practice every day if possible.


Sleeping with neck pain is miserable. To relieve the pains, you need to adjust your sleeping position to relax your cervical spine and use a cervical pillow to keep the spine in a natural and curved position. Zamat cervical pillow designed with ergonomics that helps significantly relieve your neck pain, it's worth a try!