How to Sleep to Reduce Neck Pain

Want to say goodnight to neck pain? The key to understanding how to sleep to reduce neck pain is proper spine alignment, which can be achieved with the right mattress, pillow, and accessories if needed.

There is nothing worse than waking up with a stiff, sore neck. Even if you manage to get 7–9 hours of sleep, your body feels as if you haven’t rested at all. That pain then follows you throughout the day, making every interaction more exhausting. This can’t be normal, right?

You’re right — waking up with neck pain every morning is not normal. While many sleepers believe that experiencing neck pain from sleeping is a universal experience, we (the mattress experts) know the truth. If you aren’t battling any chronic pain or other health-related conditions, the real culprit could be your mattress, your pillow, or a combination of the two.

When discussing how to sleep to reduce neck pain, most big-box stores or niche brands will try to sell you a one-size-fits-all solution that may not even accurately address your needs. Instead, we at Texas Mattress Makers focus on what type of mattress will suit you best, and assess if any additional support is needed to improve your sleep posture and quality.

KEY TAKEAWAYS:

• If health conditions are ruled out, your mattress may be causing your neck pain.
• There is not one “best” way to sleep for neck pain — it depends on your unique needs.
• You need a mattress that supports your preferred sleeping position and body type, while providing the necessary cushion to wake up pain-free.
• Once you’ve found your mattress, consider a pillow that suits your sleep style.
• Texas Mattress Makers can help you find the perfect mattress for you to eliminate pain and improve sleep quality.

Why am I waking up with neck pain?

The question on everyone’s minds: what is causing my neck pain while I sleep? There could be a long laundry list of reasons why, but they all come down to one root cause: your neck isn’t staying aligned with your spine during sleep. 

When your head, neck, and spine aren’t in a neutral position, your neck muscles work overtime throughout the night to compensate — leading to morning stiffness and pain. This misalignment can be caused by pillows that are too flat or too thick and mattresses that allow uneven sinking.

The good news is that most cases of sleep-related neck pain can be resolved by adjusting how you sleep and ensuring your mattress and pillow properly support your body.

How to relieve neck pain from sleeping

1. Find your perfect mattress

The foundation of quality sleep is your mattress. Without the right support for your body, you’ll wake up with much more than just neck pain. Before you think about buying anything else, prioritize finding a top-quality mattress that will help you get your best night’s sleep.

Texas Mattress Makers can help you find your best pressure relief mattress for a lower, factory-direct price. Don’t skip this step. 

2. Assess your sleep position

Understanding how you naturally sleep is the first step to identifying why you’re waking with neck pain. Pay attention to which parts of your body make direct contact with your mattress, as these are your primary pressure points that need proper support.

If you sleep on your side: Your shoulder and hip bear most of your weight. Your pillow needs to fill the gap between your shoulder and head to keep your neck aligned with your spine. 

If you sleep on your back: Your head, shoulders, and lower back make contact with the mattress. Your pillow should support the natural curve of your neck without pushing your head too far forward or letting it drop too far back. 

If you sleep on your stomach: Your chest, hips, and one side of your face contact the mattress. This position requires a thinner pillow because any significant elevation forces your neck to bend at an extreme angle. 

The goal in every position is spinal alignment. Your neck should maintain its natural curve and align with the rest of your spine without awkward bending or twisting. If your pillow is the wrong height for your sleeping position, your neck compensates all night, leading to morning pain and stiffness. Similarly, if your mattress doesn’t properly support your shoulders and upper back, your neck works overtime trying to keep your head level.

When people ask us what is the best position to sleep in, our answer often shocks them: there is no one best sleeping position to get quality rest. If your mattress provides adequate support and comfort to your body throughout the night, you can wake up pain-free in any position.

3. Match your pillow to your position

The best pillow position for neck pain will depend on your sleep position. Once you understand how you sleep, evaluate whether your pillow is actually working for you. Your pillow should keep your head level with your spine, not tilted up or down. If you’re waking with neck stiffness, your pillow height is likely off. 

Side sleepers: 

• What to know: If your pillow is too thin, your head tilts down toward the mattress. If it’s too thick, your head tilts up and away. Both create neck strain. Your neck should form a straight line with your spine when viewed from the front. 
• Suggestion: A thicker, firmer pillow that fills the gap between shoulder and head (4–6 inches of loft)

Back sleepers:

• What to know: If your pillow is too thin, your head drops back and hyperextends your neck. If it’s too thick, your chin pushes toward your chest. Both create neck strain. Your head should remain level with your spine when viewed from the side.
• Suggestion: Medium-height pillow that supports the neck’s natural curve without pushing the head too far forward

Stomach sleepers:

• What to know: If your pillow is too thick, your neck cranes upward at an extreme angle. Even a medium-height pillow can cause strain. Your neck should stay as close to neutral as possible, which often means using a very thin pillow or no pillow at all.
• Suggestion: Very thin pillow (1–2 inches) or no pillow at all to prevent neck cranking

There is no such thing as a holy grail pillow to reduce neck pain. No matter how many weird shapes and sizes they come in, the best pillow and mattress for you is a personal choice. While some people may experience neck pain from memory foam pillows, you might love them. 

4. Consider an adjustable base for targeted relief

For some neck pain sufferers, a lifestyle base (also known as an adjustable base) offers targeted relief that a flat mattress can’t provide. Adjustable bases let you elevate your head slightly — even just a few degrees — which can take pressure off your neck and upper spine.

This is particularly helpful for back sleepers dealing with chronic neck tension. A slight elevation reduces the work your neck muscles do throughout the night to maintain proper positioning. It can also help if you deal with acid reflux or snoring, which often go hand-in-hand with disrupted sleep and tension buildup.

However, adjustable bases work best for back and side sleepers. If you’re primarily a stomach sleeper, an elevated position typically makes that position more uncomfortable rather than less. But if you’re a back or side sleeper (or combination of the two) dealing with persistent neck pain, an adjustable base paired with the right mattress and pillow can provide the customized support your neck needs.

5. Try gentle neck stretches before bed

Simple neck stretches before bed can help release tension that’s built up throughout the day, setting you up for more comfortable sleep. Tight neck muscles going into sleep often stay tight all night, contributing to morning stiffness and pain.

Try these gentle stretches:

• Neck rolls: Slowly roll your head in a circular motion, first clockwise, then counterclockwise. Move gently — this isn’t about speed or forcing anything.
• Chin tucks: Pull your chin straight back (like you’re making a double chin) to stretch the back of your neck. Hold for 5 seconds, release, and repeat several times.
• Side-to-side stretches: Tilt your head toward one shoulder, using your hand to gently apply light pressure if needed. Hold for 15–20 seconds, then repeat on the other side.
• Forward stretch: Drop your chin toward your chest, feeling the stretch along the back of your neck. Hold for 15–20 seconds.

Explore more stretches to help you sleep better.

FAQs

What sleeping position is linked to neck pain? 

Stomach sleeping usually gets a bad reputation because your neck will either be turned to one side or the other. This does not necessarily mean that stomach sleeping is the cause of your neck pain. 

If stomach sleeping is your natural position and you have the right support, you can sleep comfortably without pain. The real issue isn’t the position — it’s inadequate support. Stomach sleepers need a mattress that prevents hip sinking and the right pillow to keep the neck from cranking at uncomfortable angles. 

If you naturally gravitate toward stomach sleeping and wake up pain-free, there’s no reason to change positions. However, if you’re consistently waking with neck pain, evaluate whether your mattress and pillow are providing the specific support stomach sleeping requires.

If you’re wondering how to relieve neck pain from sleeping, here is your first step: head to a Texas Mattress Makers showroom. 

Is it better for your neck to sleep without a pillow?

Sometimes, and only if you’re a stomach sleeper. When lying on your stomach, adding a standard pillow often cranes your neck at an unnatural angle — especially since your head is already turned to one side. Sleeping without a pillow or with a very thin one can actually reduce neck strain by keeping your neck neutral.

However, the right approach depends on your body. Having a Texas Mattress Makers expert assess your specific needs is the easiest way to find what best works for you.

Say Goodnight to Neck Pain with Texas Mattress Makers

At Texas Mattress Makers, we understand that neck pain isn’t a one-size-fits-all problem, and neither are the solutions. Understanding how to sleep to reduce neck pain comes down to finding the right sleep solutions for your needs. Once that is taken care of, everything else falls into place. 

Whether you need a mattress with better shoulder support, guidance on pillow selection for your sleep position, or an adjustable base to find that perfect angle for relief, we have the expertise to help. Texas Mattress Makers has spent over 45 years helping Houston residents solve sleep problems just like yours. 

Visit any of our mattress stores in Houston to test mattresses in your actual sleep position, discuss your neck pain concerns, and find the combination of mattress, pillow, and base that lets you say goodnight to neck pain from sleeping.

More Helpful Articles by Texas Mattress Makers:

• Best Mattress for Shoulder Pain: Expert Reviewed
• What Type of Mattress is Best for Back Pain?
• How to Find the Best Mattress for Hip Pain 
• Best Sleeping Position for IT Band Pain​
• Experts Answer: Adjustable Bed Frame FAQs