Sleep on your back or side
Use a cervical pillow or a pillow that supports the neck’s natural curve
Keep your neck in a neutral position
Avoid sleeping on your stomach
Choose a pillow height that keeps your head level with your spine
Place a pillow under your knees if sleeping on your back
Place a pillow between your knees if sleeping on your side
Use a supportive mattress
Avoid overly soft or overly high pillows
Apply heat or ice before bed if needed
Do gentle neck stretches before sleeping if approved by a clinician
Avoid heavy meals, alcohol, and caffeine before bed
Keep your sleep position consistent through the night
See a healthcare professional if pain is severe, persistent, or worsening