It’s an unfortunate reality that most adults will wake up with neck pain at some point in their lives. Waking up with neck pain can put a damper on the start of your day, even if you received a restful night’s sleep. The good news is there are steps you can take to proactively avoid waking up with neck pain, and getting a better night's sleep. Here are four things you can do to ensure you wake up to pain-free, restful mornings:
Stay Off Your Phone While in Bed
In a world full of never-ending news feeds and full inboxes, it can be hard to take a break from the device that connects you to the rest of the world. However, that same device may be causing your neck pain. Looking down at your phone takes your neck out of alignment and forces your neck muscles to work harder than they have to in a neutral position. Additionally, the blue light emitted from your phone slows your body’s production of melatonin, which may further prevent you from sleeping soundly.
Instead of falling into the habit of scrolling through your phone before you fall asleep, try leaving it on your nightstand until morning. This way, your neck can enjoy the comforts of a neutral position as soon as you get into bed. Sleep gives your body a chance to repair itself a needed. Don’t make your body work harder than it has to during this restorative time.
Gently Stretch Your Neck Muscles
If you spend a large portion of the staring at a computer or sitting in traffic, chances are your neck is being strained. Leaning forward to look closely at a monitor or gripping a steering wheel takes your neck out of its natural alignment. This creates the stress and tension that may be causing your neck pain. While some of these activities may be unavoidable, there are a few stretches that you can do before bed to dissolve some of the tension.
Roll your head so that you bring your left ear toward your left shoulder. Then, move it the opposite way so your right ear leans toward your right shoulder. This easy exercise is a great way to gently stretch the sides of your neck. Repeat this motion as needed and try holding the positions that feel extra tight. Remember to stop if you feel any pain - this movement should feel gentle and pain-free.
Your neck is made up of many different parts that work together to help it function properly. In between your vertebrae lie small spongy discs. These discs need plenty of incoming water to maintain strength, resilience, and function. Drinking at least eight large glasses of water per day can help these discs stay healthy and, as a result, reduce neck pain. Carry a water bottle with you throughout the day so that you always have hydration on hand.
Switch to a Therapeutic Neck Pillow
An unsupportive pillow is one of the most common causes of morning neck pain. Since we spend so much time asleep, it makes sense that what we lay our heads on at night holds importance when it comes to neck health. An unsupportive pillow may force your neck to work hard during a time that is supposed to be restorative. Switching to a pillow for neck pain, such as a therapeutic neck pillow, can help align your spine and neck so that your neck is free to relax.
Equipped with responsive support, the Mediflow Water Pillow is a great choice as a therapeutic neck pillow. It utilizes the properties of water to create a comfortable and safe place for you to rest your head at night. The outer layer of the pillow is made of layers of soft, supple materials that will lull you into a deep sleep while the core of the pillow contains the waterbase that allows your head and neck to maintain an aligned position throughout the night. Consider trading your conventional pillow for a pillow with a supportive waterbase so you can wake up energized and free of neck pain.A sound sleep should yield a peaceful, energetic foundation for you to build your day upon. Follow these simple, effective solutions to help you achieve restful nights and refreshing mornings.