Use a supportive pillow that keeps your neck aligned with your spine
Sleep on your back or side instead of your stomach
Keep your head and neck in a neutral position
Place a pillow under your knees if you sleep on your back
Place a pillow between your knees if you sleep on your side
Use a pillow height that fills the gap between your neck and mattress
Avoid using too many pillows
Try a cervical pillow if recommended by a healthcare professional
Apply heat or cold before bed if it helps reduce pain
Stretch gently before sleeping if it does not worsen pain
Use a mattress that supports your body evenly
Avoid sleeping with your arm under your head
Limit phone or screen use before bed to reduce neck strain
Take pain relief only as directed by a healthcare professional
Seek medical care if the pain is severe, persistent, or caused by injury