How to sleep with neck and shoulder pain: 3 sleeping positions for people with neck pain

Did you know that about 10–20% of adults experience neck pain at any given time, and up to 50–70% have experienced it at least once in their lifetime? More notably, neck pain while sleeping often causes many people to wake up in the middle of the night, struggle to find a comfortable position, and wake up with pain worse than the day before.

If you are looking for ways to sleep with neck pain, choosing the right sleeping position for neck pain and adjusting your pillow and mattress appropriately can make a significant difference. In this article, Tiptory will guide you through simple, easy-to-apply solutions to reduce pressure on the cervical spine, limit recurring pain at night, and safely improve sleep quality.

Sleeping positions to relieve neck pain

Prioritize sleeping on your back to reduce pressure on your neck

• If you are sleeping with neck pain, sleeping on your back is often recommended by experts because it helps keep your head, neck, and spine in a neutral position.
• Place your pillow so that your neck is adequately supported, avoiding tilting your head too high or too low, as this can worsen neck pain while sleeping.
• If you're not used to sleeping on your back, you can gradually transition to this position to improve sleep quality and reduce muscle tension in your neck.

Sleep on your side if it feels more comfortable

• For many people, the sleeping position for neck pain, which is side sleeping, also provides comfort if the spine is kept straight.
• Choose a pillow with appropriate height to fill the gap between your shoulder and head, preventing your neck from tilting too much to one side.
• It's best to consistently sleep on one side rather than constantly tossing and turning throughout the night.

Avoid sleeping on your stomach

• Sleeping on your stomach forces your neck to turn to one side for many hours, increasing pressure on the joints and muscles in your neck.
• This is one of the common reasons many people wake up with neck pain while sleeping, a stiff neck, or limited movement in the morning.
• If you have a habit of sleeping on your stomach, try to switch to sleeping on your back or side to reduce pressure on your cervical spine.

Choose the right support pillow

• Ergonomic pillows or cervical contour pillows that conform to the natural curve of your neck can help maintain proper sleeping posture and aid in pain relief.
• If you use a firm mattress, choose a thicker pillow to bridge the gap between your head and the mattress.
• If the mattress is soft and sinks a lot, a thinner pillow will usually help keep your neck in a balanced position.

Enhance neck support with a rolled towel

• If you don't have a specialized pillow, you can roll a small towel and place it under the curve of your neck when lying on your back.
• This method helps support the natural curve of the cervical spine, reducing pressure on muscles and ligaments.
• This is a simple, cost-effective solution that can help alleviate discomfort when sleeping with neck pain, especially during mild pain or recovery.

Part 1: The best sleeping positions for neck pain

Position 1: Sleeping on your back for better neck support

Sleeping on your back helps keep your neck and spine aligned

• If you are sleeping with neck pain, sleeping on your back is a position recommended by many experts because it helps the head, neck, and spine remain on the same natural axis.
• When the cervical spine is properly aligned, pressure on the muscles, ligaments, and joints of the neck is reduced, thereby limiting neck pain while sleeping and stiffness after waking up.
• Use a pillow of moderate height to support the natural curve of your neck, avoiding pillows that are too high or too low, as this can increase muscle tension.

Keep your neck stable throughout sleep

• Sleeping on your back helps prevent your neck from tilting or rotating to one side for many hours continuously.
• This is one of the sleeping positions for neck pain that helps reduce pressure on the cervical vertebrae and supports better relaxation of the shoulder and neck muscles.
• If you frequently change positions during sleep, you can place a small pillow under your knees to increase comfort and help your body maintain the supine position for longer.

If you snore, consider switching to side sleeping

• For some people, sleeping on their back can make snoring more pronounced due to narrowed airways.
• If you experience neck pain while sleeping and also snore or have been diagnosed with sleep apnea, try sleeping on your side and choose a pillow of appropriate height to keep your neck in a neutral position.
• It is important to choose a sleeping position that both relieves neck pain and ensures unobstructed breathing for better sleep quality.

Position 2: Side sleeping correctly to relieve neck pain

Side sleeping is a comfortable option for many people

• If you find it uncomfortable to sleep on your back, side sleeping for neck pain is also a suitable option.
• When sleeping on your side correctly, your head and neck are well-supported by the pillow, reducing pressure on the neck and shoulder muscles, thereby limiting neck pain while sleeping.
• Keep your ear, shoulder, and hip in a straight line to ensure your spine is naturally aligned throughout sleep.

Choose the appropriate side to sleep on based on your pain condition

• If the pain makes it difficult to turn your head to one side, sleep on the side where your neck can still turn or tilt comfortably without causing pain.
• Do not force your neck to turn to the painful side, as this can strain the muscles and joints in your neck even more.
• When sleeping with neck pain, choosing the right side to lie on will help you fall asleep more easily and limit increased pain during the night.

Prop up your pillow correctly to keep your neck in a neutral position

• Choose a pillow with a height that matches the distance between your head and shoulder to prevent your neck from bending down or tilting up too much.
• The pillow should support your entire head and neck, helping to maintain the natural curve of your cervical spine when sleeping on your side.
• If you have broad shoulders or use a firm mattress, you may need a higher pillow to keep your spine aligned.

Suitable if you also have lower back pain

• If, in addition to neck pain while sleeping, you also frequently suffer from lower back pain, side sleeping can offer more benefits.
• This position helps the spine maintain its natural curve, reducing pressure on both the neck and lower back.
• To increase comfort, you can place a small pillow between your knees to keep your hips and spine balanced throughout the night.

Position 3: Avoid sleeping on your stomach when you have neck pain

Do not sleep on your stomach if you have neck pain

• If you are sleeping with neck pain, avoid sleeping on your stomach because this position forces your head to turn to one side for many hours continuously.
• Prolonged neck rotation increases pressure on the muscles, ligaments, and joints of the cervical spine, easily making neck pain while sleeping more severe.
• In addition to the neck area, sleeping on your stomach can also cause tension in the shoulders, back, and reduce the natural alignment of the spine.

Gradually switch to sleeping on your back or side

• If you have a habit of sleeping on your stomach, try to switch to sleeping on your back or side, as these are the sleeping positions for neck pain recommended by many experts.
• You don't need to change immediately. Maintain the new position when you start sleeping; your body will gradually adapt after some time.
• Combining this with a pillow of appropriate height will help your neck be better supported and reduce pressure on the spine.

Use pillows to prevent turning over while sleeping

• If you unconsciously roll onto your stomach, place a pillow on either side of your body or hug a pillow while sleeping.
• This helps keep your body more stable, limiting changes to positions that are detrimental to your neck while still providing comfort.
• This is a simple but useful tip for those who frequently experience neck pain while sleeping.

Do not use tennis balls to force your body to stay still

• Some people place tennis balls in their sleepwear or behind their back to prevent themselves from sleeping on their stomach or reduce snoring, but this method is not recommended.
• The pressure from tennis balls can cause discomfort, interrupt sleep, and increase pressure on the back or shoulders, potentially leading to more muscle pain.
• Instead, prioritize adjusting your sleeping posture, using supportive pillows, and developing good sleeping habits to improve neck pain while sleeping long-term.

Part 2: How to position pillows for neck and shoulder pain

Tip 1: Choose a pillow that supports the cervical spine

Prioritize ergonomic pillows for the neck area

• If you frequently experience neck pain while sleeping, consider using an ergonomic pillow (cervical contour pillow) to support your cervical spine.
• This type of pillow is designed with a concave center to cradle the head and a slight ridge to support the neck, helping to maintain the natural physiological curve of the spine.
• When the head and neck are properly supported, pressure on the neck muscles and joints is reduced, thereby limiting neck pain while sleeping and improving sleep quality.

Choose pillow material suitable for your needs

• Memory foam pillows conform to the shape of your head and neck, helping to distribute pressure evenly.
• If you find memory foam retains heat and makes you feel hot while sleeping, you can switch to natural latex pillows, which have good elasticity and higher breathability.
• People allergic to natural latex should prioritize memory foam pillows or other certified safe materials.

Avoid using overly soft pillows

• Down or buckwheat hull pillows are often soft and easily change shape under pressure.
• These types of pillows may not provide enough necessary support for the neck, causing the head to sink too deeply and disrupting spinal alignment.
• To choose an effective sleeping position for neck pain, prioritize pillows with moderate firmness that maintain a stable shape throughout the night.

Replace pillows when they lose their support capabilities

• Regardless of the type of pillow you use, regularly check to ensure it retains its elasticity and original shape.
• If the pillow is flattened, deformed, or no longer provides good support for your head and neck, you should replace it to prevent prolonged or recurring neck pain while sleeping.
• Combining the right pillow with a proper sleeping position will help reduce pressure on the cervical spine and support the recovery of shoulder and neck muscles more effectively.

Tip 2: Choose a thick pillow if the mattress is firm

Use a thick pillow when sleeping on a firm mattress

• If you use a firm mattress, choose a thicker pillow to fill the gap between your head, neck, and the mattress surface.
• A pillow with appropriate height will help keep your head and neck aligned with your spine, reducing pressure on the neck muscles and joints.
• This is an important factor in improving neck pain while sleeping and providing a more comfortable feeling upon waking.

Ensure proper shoulder support

• When lying down, your shoulders should sink naturally into the mattress while your head and neck are still stably supported by the pillow.
• If the pillow is too low, your neck will tilt downwards; conversely, if the pillow is too high, your neck will bend upwards, increasing the risk of neck pain while sleeping.
• Check if your ears, shoulders, and hips are in a straight line to determine if the pillow is suitable for sleeping positions for people with neck pain.

Combine multiple pillows if needed

• If one pillow doesn't provide enough comfort, you can try adding a thin pillow to adjust the height.
• This method is particularly helpful when sleeping with neck pain, as the neck area needs more support than usual.
• However, the total height of the pillow still needs to be moderate to keep the cervical spine in a neutral position, avoiding lifting the head too high.

Adjust according to sleeping position

• Side sleepers often need thicker pillows than back sleepers because the distance from the shoulder to the head is greater.
• If you switch between back and side sleeping positions during the night, choose a pillow with medium height or adjust the number of pillows to suit each position.
• The right combination of mattress firmness and pillow height will help reduce pressure on the neck area, support deep sleep, and prevent recurrence of neck pain while sleeping.

Tip 3: Use a thin pillow if the mattress is soft

Choose a thin pillow when using a soft mattress

• If you are using a memory foam mattress or a mattress with a thick pillow top, prioritize a thin pillow to match the mattress's softness.
• When your body sinks into the mattress, the gap between your head and the mattress surface will be smaller. A pillow that is too thick can elevate your head too much, making neck pain while sleeping more severe.
• Choosing a pillow with appropriate height will help maintain the sleeping position for people with neck pain and keep the cervical spine in a natural position.

Keep your head and neck aligned with your spine

• The goal when choosing a pillow is to help your head, neck, and back form a straight line, whether you sleep on your back or side.
• If you wake up with a stiff neck, shoulder and neck pain, or neck numbness, check your pillow height as this could be the cause of neck pain while sleeping.
• A suitable pillow will reduce pressure on the neck muscles and support deeper, more comfortable sleep.

Adjust the pillow according to actual feel

• Not everyone is suited to the same type of pillow. Shoulder width, sleeping position, and mattress softness all affect the required pillow height.
• If you are sleeping with neck pain, try adjusting the pillow's thickness until your neck feels stably supported without being overly bent or extended.
• Combining a pillow with appropriate thickness for a soft mattress will help reduce pressure on the cervical spine and alleviate persistent neck pain while sleeping.

Tip 4: Do not use too high a pillow when sleeping

Only use 1-2 pillows

• When sleeping with neck pain, usually 1 suitable pillow or a maximum of 2 pillows is enough to support the head and neck.
• Using too many pillows does not relieve pain and can even unbalance the cervical spine, making you prone to neck pain while sleeping or a stiff neck after waking up.
• Instead of increasing the number of pillows, prioritize choosing a pillow with appropriate height and elasticity for your sleeping position.

Avoid using pillows that are too high

• A pillow that is too high will push the head forward, causing the chin to press against the chest and increasing pressure on the muscles, ligaments, and cervical vertebrae.
• This prolonged condition throughout the night can keep the neck and shoulder muscles tense, making the pain difficult to improve.
• This is one of the common reasons why many people experience neck pain while sleeping despite getting enough rest.

Maintain the natural curve of the cervical spine

• A correct sleeping position for people with neck pain is when the head, neck, and spine are kept in a straight line, while still maintaining the natural physiological curve of the neck.
• After lying down, you should feel your neck gently supported, not bent too far forward or extended too far back.
• If you wake up with pain, numbness, or stiffness in your neck, adjust the pillow height to better suit your body and the type of mattress you are using.

Prioritize pillow quality over quantity

• A pillow with an appropriate design will provide much better support than stacking multiple pillows.
• If you are experiencing neck pain while sleeping, focus on choosing a pillow with appropriate height, firmness, and material for your sleeping position instead of trying to add more pillows.
• Maintaining a correct sleeping posture combined with a suitable pillow will help reduce pressure on the neck area and support long-term pain improvement.

Tip 5: Place a towel under your neck for added support

Use a rolled towel to support the neck area

• If you are sleeping with neck pain, you can roll up a small towel and place it under the curve of your neck for added support.
• A rolled towel helps fill the gap between the neck and the mattress, maintaining the natural physiological curve of the cervical spine and reducing pressure on the shoulder and neck muscles.
• This is a simple, easy-to-implement solution if you don't have an ergonomic pillow yet or want to increase comfort while sleeping.

Can be replaced with a small bolster pillow

• Besides a rolled towel, you can also use a specialized bolster pillow or a small cylindrical pillow to support your neck.
• This method is particularly helpful for people who frequently experience neck pain while sleeping or are recovering from a neck strain.
• Note to only support the neck area, do not place it directly under the head to avoid altering the natural posture of the spine.

Keep the towel or pillow fixed throughout the night

• To prevent the towel or small pillow from shifting when you turn over, place them inside the pillowcase before going to bed.
• Properly securing them will help your neck stay stably supported throughout the night, reducing the need for frequent adjustments while sleeping.
• Combining this tip with an appropriate sleeping position for people with neck pain and a suitable pillow height will contribute to reducing neck pain while sleeping and improving sleep quality.

Tip 6: Place a pillow under your knees when sleeping on your back

Place a pillow under your knees to reduce spinal pressure

• If you usually sleep with neck pain in a back-sleeping position, place a small pillow or bolster under your knees.
• This method helps reduce pressure on the spine, prevents the lower back from arching, and helps the body maintain a natural posture throughout sleep.
• When the spine is balanced, the neck area is also better supported, contributing to reducing neck pain while sleeping.

Helps keep neck and spine aligned

• Placing a pillow under your knees helps keep the spine in a neutral position, thereby helping the head and neck maintain proper alignment.
• This is a simple but effective tip to improve the sleeping position for people with neck pain, especially for those who frequently experience shoulder and neck pain after waking up.
• For best results, combine this with a head pillow of appropriate height to prevent the head from being raised too high or too low.

Increase sleep comfort

• A pillow under your knees helps reduce lower back muscle tension and provides a more relaxed feeling when lying on your back for extended periods.
• As a result, you will turn less often during the night, contributing to improving sleep quality and supporting the recovery process of your neck muscles.
• If you still experience neck pain while sleeping after adjusting your posture and pillow, you should consider consulting a doctor or physical therapist for an assessment of the cause and appropriate guidance.

Tip 7: Place a pillow between your legs when sleeping on your side

Place a pillow between your legs when sleeping on your side

• If you often sleep with neck pain in a side-sleeping position, place a soft pillow or body pillow between your knees.
• This method helps keep your hips, pelvis, and spine in a balanced position, reducing pressure on your entire body while sleeping.
• When the spine is properly aligned, the neck area is also better supported, contributing to reducing neck pain while sleeping.

Hug an additional pillow for increased stability

• You can hug a pillow to your chest or use a full-body pillow to keep your shoulders, back, and hips stable when sleeping on your side.
• Hugging a pillow helps prevent excessive turning during sleep and reduces tension in the shoulder and neck areas.
• This is a suitable sleeping position for people with neck pain if you find sleeping on your back uncomfortable.

Keep knees slightly bent naturally

• When sleeping on your side, keep your knees slightly bent instead of fully extended or bent too close to your chest.
• This posture helps maintain the physiological curve of the spine, reduces pressure on the lower back, and supports the neck in its correct position.
• Combined with a head pillow of appropriate height, this will help reduce neck pain while sleeping and improve sleep quality.

Choose a pillow of appropriate size

• The pillow placed between your legs should be thick enough to maintain a natural distance between your knees but not too firm to cause discomfort.
• If you frequently change positions during the night, a full-body pillow can help you maintain a more stable side-sleeping position.
• Properly combining head and leg pillows will help reduce pressure on the spine, support neck muscle recovery, and alleviate persistent neck pain while sleeping.

Part 3: Tips for sleeping well when experiencing neck pain

Tip 1: Create an ideal bedroom for easy sleep

Keep the bedroom cool

• A moderately cool room temperature helps the body naturally lower its core temperature, making it easier to fall asleep and sleep more deeply.
• If you sleep with neck pain, a cool environment also helps the neck and shoulder muscles relax, reducing stiffness after a day of activity.
• Maintain a room temperature of about 18–22°C or adjust it to the level that feels most comfortable for you.

Reduce light in the bedroom

• Turn off lights or use soft lighting before bed to help your body increase melatonin production – the hormone that aids sleep.
• Close curtains or blinds to block out external light, signaling to your brain that it's time to rest.
• A dark space will help you fall asleep more easily and reduce waking up in the middle of the night, especially when experiencing neck pain while sleeping.

Maintain a quiet environment

• Noise can disrupt sleep, causing you to toss and turn frequently and unintentionally change your sleeping position for neck pain sufferers.
• If your surroundings are noisy, close your bedroom door, use thick curtains, or consider earplugs if suitable.
• A quiet environment helps the body relax better and supports the recovery process of neck muscles and joints.

Create a comfortable sleep environment

• Keep your bedroom tidy, clean, and use it only for rest to establish healthy sleep habits.
• Combining a suitable sleep environment with proper pillows, mattresses, and the correct sleeping position for neck pain sufferers will help reduce pressure on the cervical spine.
• This is a crucial factor in improving sleep quality and reducing persistent neck pain during sleep.

Tip 2: Stretch your neck before bed

Perform gentle neck stretches

• Before bed, take about 5–10 minutes to do stretching exercises to reduce tension in your neck and shoulders.
• Tilt your head to the left, to the right, or slowly rotate your neck within a pain-free range to increase neck muscle flexibility.
• Avoid rotating your neck too forcefully or making sudden movements, as this can worsen neck and shoulder pain while sleeping.

Stretch your shoulders and upper body

• Interlace your hands and reach them high above your head, then lean to each side to stretch your shoulder, neck, and upper back muscles.
• These movements help reduce muscle tension accumulated after hours of sitting or using a phone, and support more comfortable sleep with neck pain.
• Perform slowly, combining with steady breathing to maximize body relaxation.

Stretch the entire spine

• You can gently bend forward, letting your head and neck relax naturally with gravity if you don't feel pain or dizziness.
• This movement helps stretch the muscles along the spine and reduce pressure on the neck and shoulder area.
• If you have a spinal condition, herniated disc, or severe pain, consult a doctor or physical therapist before performing these exercises.

Maintain a nightly routine

• Form a habit of performing 1–2 neck stretching exercises before bed every day to help relax muscles and improve neck flexibility.
• Combining exercises with the correct sleeping position for neck pain sufferers, suitable pillows, and a comfortable sleep environment will help reduce neck pain during sleep more effectively.
• If the pain lasts for several weeks, spreads to your shoulder or arm, accompanied by numbness or muscle weakness, you should see a doctor for timely diagnosis and treatment.

Tip 3: Limit phone use before bed

Stop using your phone at least 1 hour before bed

• If you are sleeping with neck pain, limit the use of phones, tablets, or other electronic devices for about 1 hour before going to bed.
• Bending your head or holding your neck in one position for a long time while browsing social media, reading news, or watching videos can strain neck and shoulder muscles, worsening neck and shoulder pain during sleep.
• This habit also gives your body time to relax before falling asleep.

Reduce blue light exposure

• Blue light from electronic screens can inhibit the production of melatonin – the hormone that helps the body feel sleepy.
• When melatonin levels decrease, you may find it difficult to fall asleep or have shallow sleep, making the recovery process of neck muscles less effective.
• Limiting screen exposure in the evening is a simple but beneficial step to improve sleep quality.

Replace with relaxing activities

• Instead of using your phone, you can read a physical book in a comfortable position, ensuring your head and neck are well-supported.
• Avoid bending your head for too long while reading. If reading in bed, use pillows to keep the book at eye level to reduce pressure on your neck.
• This is a suitable choice to relax while maintaining the correct sleeping position for neck pain sufferers.

Listen to music or practice relaxation

• Listening to soft music, nature sounds, or instrumental music can help relax your body and mind, making it easier to fall asleep.
• You can also practice meditation, deep breathing, or short relaxation exercises before bed to reduce stress and relieve neck muscle stiffness.
• When combining these habits with the correct sleeping posture and suitable pillow, you will improve neck pain during sleep and enhance long-term sleep quality.

Tip 4: Apply warm compress to the neck before bed

Apply warm compress to relax neck muscles

• If you frequently sleep with neck pain, apply a warm compress to your neck and shoulders for about 15 minutes before going to bed.
• Warmth helps increase blood circulation, reduce muscle stiffness, and support the relaxation of soft tissues around the cervical spine, thereby reducing the feeling of neck and shoulder pain while sleeping.
• This is a simple measure, suitable for neck pain caused by muscle tension or maintaining an incorrect posture for a long time.

Use safe temperatures

• Use a warm compress, heating pad, or warm towel at a moderate temperature, avoiding it being too hot as it can cause skin burns.
• If using a heating pad, place a thin towel between your skin and the device to reduce the risk of irritation or thermal burns.
• Do not apply the compress for too long; about 15–20 minutes per session is usually enough to achieve a relaxing effect.

Do not sleep while still applying heat

• Remove the warm compress or turn off the heating pad before going to bed.
• Sleeping while still using a heat source can increase the risk of skin burns or overheating, especially with electric heating pads.
• After applying the compress, maintain an appropriate sleeping position for neck pain sufferers to retain the relaxing effect on the neck muscles.

Combine with other supportive measures

• Warm compresses will be more effective when combined with gentle stretching exercises, proper pillow support, and a comfortable sleep environment.
• If neck pain during sleep occurs after an injury, accompanied by swelling, acute inflammation, or severe pain, you should consult a doctor before applying heat therapy.
• Maintaining proper nightly care habits will help reduce pain and improve long-term sleep quality.

Tip 5: Use pain medication correctly before sleep

Only consider medication if pain affects sleep

• If neck pain during sleep makes it difficult to fall asleep or causes frequent waking, you may consider using over-the-counter pain relievers as directed by a doctor or pharmacist.
• Medication can provide temporary pain relief, allowing you to rest and recover better.
• Always read the instructions carefully and do not self-increase the dose or prolong the duration of use.

Do not abuse pain relievers

• Pain relievers only help control symptoms, not treat the cause of neck and shoulder pain during sleep such as muscle tension, cervical spondylosis, or incorrect posture.
• Continuous long-term use of medication can increase the risk of side effects or adverse health effects.
• For long-term improvement, combine medication with an appropriate sleeping position for neck pain sufferers, choose the right pillow, and perform gentle stretching exercises.

See a doctor if pain persists or worsens

• If neck pain does not improve after several days to weeks, despite adjusting your sleeping posture and applying home care measures, you should visit a medical facility for examination.
• A doctor can determine the cause of the pain and recommend appropriate treatment such as physical therapy, rehabilitation exercises, or other pain relief measures when necessary.
• Treating the underlying cause will be more effective than relying solely on pain relievers.

Recognize signs that require early medical attention

• Seek immediate medical attention if sleeping with neck pain is accompanied by symptoms such as severe pain after injury, numbness or weakness in the arm, pain radiating to the hand, fever, severe headache, or loss of bladder or bowel control.
• These could be signs of neurological conditions, infections, or spinal injuries that require timely diagnosis and treatment.
• Early detection of the cause will help reduce the risk of complications and improve neck function more effectively.

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Content edited by: Lesley Collins Tran.

Information reviewed and verified by expert: William Harris.