If you snore, sleeping on your back can make your snoring worse. You may try sleeping on your side instead.

If your neck pain makes it difficult for you to turn your head to one side, sleep on the side of your body where your neck can turn or twist without pain. If you tend to also have lower back pain, sleeping on your side may be a good option as your spine can curve naturally while you sleep.

You may need to place pillows on either side of your body to ensure you do not roll over onto your stomach. Avoid placing tennis balls in your clothing to keep your from turning onto your stomach or to stop snoring, as this can actually create more back pain. [6] X Research source

Look for natural latex pillows if you do not like how warm memory foam can get during the night. If you are allergic to latex, use a pillow made of memory foam instead. Avoid pillows stuffed with feathers or buckwheat, as they are often too soft to give your neck the support it needs while you sleep.

You can also try stacking pillows on top of each other so your neck feels comfortable and supported. You may adjust the pillows based on whether you sleep on your side or your back, as you may need more than one pillow to get comfortable.

If you are worried about the towel or pillow shifting in the night, slide it in your pillowcase so it stays in place.

Draw the drapes or curtains in your bedroom to block out any natural light so your body knows it is time to go to sleep.

Get in the habit of doing at least 1-2 neck stretches a night before bed to help your neck relax and reduce your neck pain.

You can also listen to calming music as you lay down in bed to help you follow asleep, listening to music does not require you to strain your neck muscles. You may also want meditation nightly as part of your pre-bed routine.

If your neck pain is severe and does not get better after a few nights of sleep, even with sleep modifications and pain medication, go see your doctor for treatment. They may suggest stretches, physical therapy, or alternative treatments like acupuncture or massage, to address your neck pain. Pain medication can really help alleviate your symptoms, but it’s not going to do anything to treat the underlying cause of your pain, so it’s not a good long-term strategy. [19] X Expert Source Jarod Carter, DPT, CMTPhysical Therapist Expert Interview. 11 June 2020.