Neck pain can make falling asleep and staying asleep a nightly struggle. Whether it stems from poor posture, injury, or chronic conditions like arthritis, nighttime discomfort often intensifies due to awkward sleeping positions, the wrong pillow, or lack of proper support. The good news is that a few simple changes in your sleep environment and habits can dramatically improve your comfort and reduce neck strain overnight. Here are 7 expert-backed tips to help you sleep better with neck pain:

1. Choose the right pillow

Your pillow should support the natural curve of your neck without forcing it into a forward or elevated angle. If it's too high or too flat, your muscles and joints may remain strained for hours, which can worsen stiffness in the morning. Opt for a medium-firm pillow made from memory foam or latex, which conforms to your shape and helps maintain spinal alignment. People who sleep on their backs often benefit from a contoured pillow with a neck support ridge, while side sleepers may need a thicker pillow to fill the space between the ear and shoulder.

2. Sleep on your back or side, not your stomach

Stomach sleeping is one of the worst positions for neck pain. It forces your head to twist to the side for hours, straining muscles and compressing nerves. Back sleeping is generally the best for neck alignment, especially with a supportive pillow and a small cushion under the knees to relieve spinal tension. Side sleeping is a good alternative, as long as your pillow is thick enough to keep your head aligned with your spine. Avoid curling into a tight fetal position, which may stress your neck and shoulders. If your neck pain persists, it's a good idea to consult an experienced neck pain doctor for a thorough evaluation and targeted treatment.

3. Maintain a consistent sleep schedule

Getting high-quality rest is essential for muscle repair and pain reduction. Going to bed and waking up at the same time every day, even on weekends, helps regulate your body's internal clock, allowing for deeper and more restorative sleep. When your body is well-rested, you're less likely to feel heightened sensitivity to pain, and inflammation may decrease more effectively overnight.

4. Try a cervical roll or neck support device

Some people with neck pain find added relief by using a cervical roll, which is a small cylindrical cushion placed inside your pillowcase to support the natural curve of your neck. These can help maintain proper neck posture without requiring you to invest in a whole new pillow. Foam neck collars or specialized sleep wedges may also be helpful in certain cases, especially if prescribed or recommended by your physical therapist or spine specialist.

5. Stretch and relax before bed

Tight neck and shoulder muscles can increase discomfort while lying down. Doing gentle neck stretches or mobility exercises before bed can loosen up tension and improve circulation. Try slow neck tilts, shoulder rolls, or yoga poses like "child's pose" or "thread the needle." Follow this with a warm shower or heating pad to promote muscle relaxation and prepare your body for sleep.

6. Evaluate your mattress for proper support

Your mattress plays a major role in spinal alignment during sleep. If it's too soft, your body may sink unevenly, putting added stress on your neck. If it's too firm, it may create pressure points that lead to tension. Aim for a medium-firm mattress that provides enough support for your weight and sleep position. Over time, even the best mattresses wear out, so consider replacing yours if it's more than 7–10 years old.

7. Limit screen time before bed

Using smartphones, tablets, or laptops in bed not only disrupts your sleep-wake cycle with blue light, but it also encourages forward head posture, known as “tech neck.” This posture increases strain on the cervical spine and tightens upper back muscles. To protect your neck and fall asleep more easily, avoid screens at least one hour before bedtime and practice good posture during evening tech use.