Sleep on your back if possible
Use a pillow that supports the natural curve of your neck
Keep your head and neck aligned with your spine
Use a thin pillow if sleeping on your back
Use a pillow that fills the space between your neck and shoulder if sleeping on your side
Avoid sleeping on your stomach
Place a small rolled towel under your neck for extra support
Keep your shoulders relaxed and not hunched
Use a supportive mattress
Apply heat before bed if it helps relax tight muscles
Use ice if the soreness is from a recent strain or injury
Take an over-the-counter pain reliever if appropriate for you
Avoid sudden neck movements before sleep
Stretch gently before bed if it does not increase pain
Try to maintain a neutral sleeping position through the night
Seek medical care if the pain is severe, persistent, or caused by injury