Suffering from morning neck ache? Here's a guide to improving your slumber habits

In the quest for a good night's sleep, the importance of maintaining good sleep posture cannot be overstated. According to Ellen Wermter, a nurse practitioner and behavioural sleep medicine specialist, adopting a proper sleep posture can help prevent pain and ensure a restful night.

For side sleepers, the loft or height of the head pillow plays a crucial role. To find the ideal head pillow, measure from the bend of your neck to the edge of your shoulder. If you are of a larger build, you may need a larger pillow for optimal comfort.

Back sleeping is considered best for spinal alignment. However, the head pillow should not elevate the neck too much. Opt for something thinner or ergonomic to maintain alignment. For those who cannot avoid stomach sleeping, using a very thin pillow or no pillow at all can help limit strain on the body.

Good sleep posture is characterised by spinal alignment, with the neck aligned with the upper back, the chin and neck aligned with the center of the shoulders, and the shoulders in line with the hips. The head should look forward, and any gaps at the small of your back or under your knees should be supported.

Stomach sleeping is the least common among adults and is associated with morning pain like neck and shoulder aches, as well as more fragmented sleep. It's worth noting that avoiding stomach sleeping is a posture recommendation for preventing neck and lower back pain.

In a 2016 study, Americans spent more on neck and lower back pain than any other health care condition, totaling approximately $130 billion. This underscores the importance of investing in a supportive mattress and pillow to maintain good sleep posture.

The Better Sleep Council suggests replacing your mattress every 7-8 years because an unsupportive pillow or mattress can cause neck pain. They also recommend replacing all pillows every 2-3 years for cleanliness and because pillows lose their structure over time.

Companies like Tempur, Emma, Casper, and Bett1 produce mattresses and pillows designed to help prevent poor back alignment during sleep. Trial and error is recommended for finding the ideal type of pillow. The ideal type of pillow is user's choice, but for side sleepers, lying on your left side increases circulation.

So, the big takeaway is it's probably time to replace what you have at home based on your sleep style. By investing in a supportive mattress and pillow, and adopting a good sleep posture, you can enjoy a pain-free night's rest.