Smarter How to Prevent Waking up with a stiff neck -- Consumer Reports

The most important thing to remember is that there isn’t any specific preferred position for sleep and that sleep will be an individual thing. It could take some trial and error in order to discover the ideal sleeping posture that is right for you. In the event that you’ve been injured or have recently had surgery or surgery, your primary physician or physical therapist will assist you in finding the best sleeping position.

Choose a pillow which provides the best comfort. The best pillows give you the proper assistance for neck, and do not interfere with the natural shape that is formed by the spine and hips while you rest. Avoid pillows that put your neck that make it appear extended or rotated. these positions could affect the flow of blood to your joints. This can cause stiff necks when you awake early in the day, Louw says.

It is crucial that your neck forms an angular aligned line to your spine when you’re lying on your pillow, according to Chris Regan, who oversees the testing of mattresses and pillows at CR. If you’re back sleepers, look for pillows with a medium loft. (Loft is the height of a pillow when it is placed flat on the mattress.) If you sleep on your side the higher loft pillow is the best to ensure the proper position of your head and neck.

It’s important to remember that the level of the pillow that is most suitable for you can be influenced by the size of your head and the firmness of your mattress. However, generally speaking those who sleep on their sides will need an upper loft pillow than those who sleep in their back. For more information on the most suitable type of pillow to suit your preferred sleeping position look here for more information.

Many sleepers prefer having small body pillows and pillows in their midst when they rest. For example, if you’re lying on your back it’s possible to put the pillows in between your ankles and knees and place another one the front of your stomach to ensure that you keep the spine at a level posture, Louw says.

Choose an ideal mattress for you. The best mattress is one that balances support and pressure relief. This for some may be an extremely firm mattress while for others it could be a medium-soft. Select a mattress that will keep your spine in the correct alignment and offers comfort for you, Louw says.

We have more than 300 mattresses on our rating and our test participants have evaluated them based on various criteria, including how firm they are and how well they accommodate various body types in the side and back sleeping positions. (You can view some of the mattress testing sessions here.) These are the best mattresses for 2022 as per our ratings as well as the top popularly rated for people that sleep on their backs as well as on their back. (All ratings are accessible for CR Members.)

Regular exercise can be beneficial. Doing exercises for relaxation, like meditation and mindfulness, relaxing breathing techniques, yoga during the day and prior to going to bed can help relax the nervous system, promoting more restful sleep, Louw says. Try stretching exercises, which will increase blood flow and ease tension in your muscles.

For those suffering from ongoing back discomfort, Pilates, strength training and core-based exercise can be most effective in alleviating pain and managing it according to Vallabh. The general rule is that regular physical activities can have the added advantage of improving mental, physical and social wellbeing as well as preventing or improving various chronic diseases including heart disease, diabetes depression, and obesity.

Additional readingWhat’s an indication that indicates you should change your pillow? Here’s our opinion.