Without even realizing it, you may be putting stress and strain on your neck muscles at night. But there are steps you can take to prevent neck pain, even as you sleep.
If your neck could talk, what position would it tell you it wanted to be in while you slept? It would say please keep me in gentle flexion (chin towards chest) in a neutral position. When I roll on my side, keep my head straight, don't make me bend my neck. Definitely don't let my head drop down to the mattress.
If you don’t use a pillow, use one: You need one to give your neck muscles support. Specifically, use a pillow that supports your neck.
“Memory foam” that molds to the curve of your head and neck is one of the worst choices. It lets the weight of your head press the foam down, bending your neck sideways and putting a strain on your muscles.
Avoid pillows that are too high or stiff. These will keep your neck flexed overnight and can cause morning pain and stiffness.
The double-humped, wave-like pillow works just as well for side-sleepers as back-sleepers. I've used one for years. remember that no pillow is designed for more than 6 months use. Replace your pillows at least twice a year.
DO NOT sleep on your stomach, you probably wouldn’t want to hear your neck’s views about that. Since it’s unwise to sleep with your face buried in a pillow, given the need to breathe, you’ve got to twist your head. If you’ve been a lifelong stomach sleeper, it might be tough to switch sleeping positions now. Still, start the night sleeping in a well-supported back or side position. I've found the change can be made in less than 2 weeks and will give you back a life time of healthy sleeping.
If it seems like an extravagance to buy a specially shaped pillow, consider these two points. First, a good night’s sleep is really important for your health. Second, we spend a third of our lives sleeping. Why skimp on how you live a third of your life? Your bed is important too.
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