Sleep Resources
Pain and Sleep Guide
If you are losing sleep due to a painful condition, you could be making your condition worse with each night that passes.
Neck pain is … well, a pain in the neck. Unfortunately, it’s one of the most common ailments, affecting as many as a third of adults, and it becomes a chronic problem for up to half of them, according to the journal Mayo Clinic Proceedings. Chronic pain is a leading cause of insomnia and other sleep problems. That’s a recipe for poor health. When sleep is compromised, it affects our physical and mental health, makes us prone to injury, and increases our risk of death, according to the National Heart, Lung, and Blood Institute.
Inadequate sleep can also reduce the body’s tolerance to pain and worsen inflammation. Like chronic pain, a sleep deficit can lead to feelings of hopelessness and depression. It can also make you more sensitive to pain, according to a study published in the journal Sleep. This further hinders your sleep, creating a seemingly never-ending cycle.
“Neck pain is a common cause of poor sleep and sleep disruption,” says Dr. Peter J. Scordilis, a Certified Chiropractic Sports Physician at Scordilis Family Chiropractic in Clifton, New Jersey. “Most people with neck pain have difficulty finding a comfortable sleep position and will typically awaken from the pain due to small movements while sleeping. Restless sleeping is also a common cause or contributing factor to neck pain. Inability to find a comfortable, supported sleeping position leads to restlessness and eventually neck pain.”
There are several causes of neck pain. Let’s take a look at a some of the more common ones:
Common symptoms of neck pain include:
In some circumstances, neck pain can be a sign of a more serious condition. If you experience any of the following symptoms along with your neck pain, seek prompt medical attention:
Your sleep habits can have a huge impact on your quality of sleep as well as the management of your pain, says Dr. Jordan Duncan, owner of Silverdale Sport & Spine, a clinic specializing in difficult to treat musculoskeletal pain conditions. “For the vast majority of neck pain diagnoses, promoting optimal posture of the neck during sleep is necessary for the treatment of the condition,” he says. Let’s take a closer look at the most common sleep positions and how they can affect your neck.
Sleeping on your stomach
Chiropractic doctors agree that sleeping on your stomach is the worst possible position to sleep in. “It’s not upcoming for people to wake up on their stomach with their neck assuming a position of extreme rotation and complain of a ‘crick’ in their neck,” Dr. Duncan says. Dr. Gregory Funk, owner and operator of Ideal Health Chiropractic, agrees. “This prone position almost always forces your head out of proper alignment with your spine into a twisted position. This will lead to a stiff neck in the morning and recurring neck pains.”
The best bet is for you to switch sleep positions. But if you must sleep on your stomach, then you can take some measures to reduce your risk of waking with neck pain:
Sleeping on your back
Sleeping on your back is one of the best sleeping positions if you suffer from neck pain. That’s because it evenly distributes your body weight and prevents unnatural or unnecessary curves in the spine.
Here are some things to keep in mind if you are a back sleeper:
Sleeping on your side
If you’re not comfortable sleeping on your back or suffer from sleep apnea or acid reflux, the second best sleeping position for avoiding neck pain is on your side.
Here are some things to keep in mind if you are a side sleeper:
The right pillow is vital for side sleepers. That’s because your pillow needs just the right amount of loft to prop your head up to keep your spine aligned. Too much or too little pillow height can knock your backbone out of line and contribute to neck pain.
For optimal spine alignment, side a pillow between your legs to help align your spine at the hips as well.
When sleeping on your side, be sure to stretch your legs out rather than curling them to your chest in fetal position. And don’t tuck your chin to your neck. This prevents your body weight from being distributed and ultimately throws off your spine alignment.
Pillow
The kind of pillow you use can either help or hinder a sore neck. “If you’re experiencing poor sleep due to your chronic neck pain, then you may want to reevaluate which pillow you are using,” Dr. Funk says. “Make sure you select one that is wide enough to support the distance between your shoulders and your neck and that it effectively supports your sleeping style.”
Mattress
Old, sagging mattresses can exasperate or even cause neck and back pain. That’s because they do not provide the support needed in the lumbar area to prevent strain along the spinal column. A medium to medium-firm mattress is best for people who suffer from neck pain, especially one with built-in performance factors. Many online mattresses made with memory foam, latex foam, or one that combines foam with innerspring provide necessary support to keep the spine aligned but also enough give to protect sensitive pressure points at the shoulders and hips. This greatly reduces lower back and neck aches and pains.
Establish a nighttime routine.
Establishing a nighttime routine is a great way to help toddlers and young kids wind down for bedtime. But it’s also an effective strategy for adults. About 30 minutes before bedtime, take a warm bath and any nighttime pain relieving medications, read a book or listen to soothing music. You can also do some relaxation exercises or stretches to help your body relax and prepare for a good night’s sleep.
Avoid strenuous exercise too close to bedtime.
Aerobic exercise is a great way to burn off excess energy so you sleep better. But try not to do any strenuous exercise too close to bedtime. Aerobic exercise releases endorphins, the “feel good” hormone, which peps you up and can keep you from falling asleep at night. Instead, practice yoga or do some stretches before bedtime to loosen and relax muscles. Be sure to focus on neck stretches, which can relieve vertebrae compression and allow muscles in the neck to relax.
Create a welcoming bedroom environment.
Your bedroom should be conducive to sleep. Turn the thermostat to a comfortable but cool temperature (experts say between 60-67 degrees is best). Use blackout shades or curtains to block out unwanted light, or use a sleep mask. And try earplugs or a white noise machine if noisy neighbors or outside traffic keeps you awake.
Avoid blue light too close to bedtime.
Blue light is the type of light that is emitted from your TV, laptop, or mobile phone screen. It has properties that actually help keep you alert, which is great during the day, but not so great when you’re trying to sleep. It’s best to turn off these devices at least 30 minutes before bedtime so they don’t interfere with your sleep.
Avoid stimulants before bedtime.
Coffee, sodas, and even chocolate can contain caffeine, which is notorious for keeping you awake. Cigarettes act as stimulants, too, and can hinder sleep. Try to avoid these at least three hours before bedtime to help you fall asleep.
Neck pain can be a real pain in the neck and can prevent you from getting a good night’s sleep. But that doesn’t mean there aren’t things you can do to improve your sleep, such as changing your sleeping position, using the right pillow, or getting a new mattress. If your pain is severe or lingers for weeks or months, you should see a doctor. “Proper diagnosis is essential for proper treatment,” Dr. Scordilis recommends “If the root cause is not addressed, neck pain can become chronic and debilitating.”
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