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Home  / News

Banish Neck Pain: Discover the Pillow That Works Wonders

Does neck pain keep you awake at night? A suitable neck pain pillow will help.

The soreness may start as a nuisance, but it’s vital to treat it if it persists. Quality sleep is essential for a healthy body and mind. Lack of sleep impacts your physical and mental well-being.

There are many reasons why people suffer from neck pain. A common cause is sleeping on a pillow that distorts your posture. If that’s the source of your condition, there’s a simple solution.

Use the right pillow.

Choosing the right pillow requires you to know your sleeping position. That helps you decide which type keeps your posture aligned. It often takes trial and error to find one that fits. Fortunately, the Sleepgram 3-in-1 Adjustable Pillow Multipack removes the guesswork. Let’s find out why.

The prevalence and impact of neck pain

Do you know neck pain affects 17–75% of the world’s population? It’s the fourth leading cause of disability

Sleep is vital to your health as your body and brain work while you rest. It impacts your immune system, growth and stress hormones, and heart. Your body releases hormones that repair cells and regulate metabolism while you slumber. Disruption of this process can affect your weight.

Lack of sleep can also affect your mental health. You can’t think clearly and focus when you’re tired. You tend to be less productive at work than well-rested people. You have a higher accident risk at work or on the road. 

Sleep impacts your mood and how you interact with others. Poor slumber can cause people to avoid socializing. You may develop depression if your situation persists over a long period. 

A sore neck impacts sleep quality as you toss and turn to find a position that doesn’t cause pain. Factors that can lead to neck pain include:

Muscle strain

Your neck is naturally in a neutral position. It also has a limited range of movement. Prolonged strenuous activity strains the neck muscles. Some jobs cause your neck to be out of alignment for long periods. 

Spending too many hours hunched over your phone or computer also taxes your neck muscles.

Aging and medical conditions

Your neck joints wear with age. The body develops bone spurs that press on the nerves, affecting motion and causing pain. 

Medical conditions can also give rise to neck parts breaking down. These may include:

  • inflammation
  • pinched nerves
  • cervical fractures
  • arthritis
  • cervical disc degeneration

Sleeping positions

Improper sleep posture, pillow, and mattress keep your neck unaligned while you slumber. Strained muscles may lead to waking with a sore neck.

You have a higher risk of neck pain if you sleep on your stomach. This posture puts your spine in an unnatural position. Most of your weight is in the middle of your body, adding stress to your back and neck.

Using too many pillows can over-flex the neck. This compresses the spine and aggravates the muscles in the area. Using too few leads to overextension in the opposite direction. Both cases result in stiffness and pain. 

Poor sleep habits

Sleep disturbances can also cause neck pain. They might disrupt the muscle relaxation and healing process. It’s vital to focus on good sleep habits to get quality rest.

Sleep well daily. Don’t try to make up for lost sleep during the weekend.

Injuries and diseases

Whether it’s a minor sprain or fracture, it can cause neck pain. A sudden impact, like a car accident, can hurt your neck. Injury can also happen in sporting activities. 

Neck pain can also result from an underlying medical condition. Arthritis can produce inflammation and pain in your neck. Herniated disks can compress your nerve, causing chronic pain. 

Stress and anxiety

Many people experience neck pain resulting from persistent stress. Muscle tension is the most common cause of the condition. The more stressed you are, the more likely you’ll have pain and discomfort.  

Preventing and treating neck pain

Neck pain is rarely a symptom of a severe problem. Most people recover after making simple changes to their lifestyle. 

Apply heat and cold

You may find relief by applying heat and cold to the affected spot before bedtime. Don't do it for more than 15 minutes each time. Protect your skin by wrapping the ice pack in a towel. Use a heating pad on a low setting.

Adjust your daily posture 

Train your body to adopt a neutral position. Stand and sit up straight. Avoid bending your neck to look down at your phone or computer. 

Exercise and stretch

Incorporate gentle neck and shoulder stretches into your routine to relieve tension. Exercises like neck rotations and shoulder rolls can help prevent pain recurrence.

Reduce stress

Breathing exercises and meditation help relieve and prevent neck tension. You may also do yoga and Tai Chi to relax.

Take pain relievers

Non-steroidal anti-inflammatory drugs (NSAIDs) and acetaminophen may relieve neck pain. Consult your doctor, as drugs typically have side effects.

Use a horseshoe pillow

Many people experience neck strain while traveling. Use a horseshoe pillow in a car or train and on a plane. It helps keep your head from drooping.

Wear a neck brace

A soft brace can keep your neck in place and relieve pain. Wear it occasionally at night if the soreness disrupts your sleep. Limit daytime use to three hours and no more than two weeks to help healing.

Practice good sleep hygiene

Observe a consistent bedtime routine. Create a conducive sleep environment. Stop using electronic devices before bed.

Seek medical attention immediately if you have any of the following symptoms:

  • Numbness or loss of strength in the arms or hands
  • Pain that shoots into a shoulder or down an arm
  • Fever
  • Headache
  • Weakness in the legs
  • Unexpected weight loss
  • Sweating
  • Shortness of breath
  • Nausea
  • Pain in the arm or jaw
  • Neck stiffness and immobility

How to treat sleep-related neck pain

Many people have neck pain from improper sleeping posture or using a poor mattress or pillow. Knowing the cause can bring you relief and prevent further occurrences.

Follow the following recommendations to find relief for your neck pain:

Replace your mattress

It might be time to get a new mattress if you wake up with a stiff or painful neck. Mattresses may last long, depending on their material and usage. A rule of thumb is to replace them every seven years, but most people don’t.

A mattress that’s too soft or firm can cause you to sleep out of alignment. When this happens, pressure builds up in your shoulders and neck, causing pain.

Follow these simple guidelines to choose the one that’s right for you.

Adjust your sleep posture

Do you sleep on your back, stomach, or side? Although you may lie in all three positions, find out which one you spend the most time in when you slumber. Your position may cause neck pain and prevent recovery. 

Stomach sleepers

Sleeping on your stomach is bad for your neck. You put pressure on it when you lie on your belly with your head facing the side.

Train yourself to sleep on your back or side to reduce neck pain. Place pillows around your body to prevent it from turning onto your stomach. Do this until you establish the new sleep position.

Side sleepers

Most adults sleep on their side. This posture may reduce the risk of spine and neck pain. Align your head and neck with the rest of your body to avoid placing excess weight on your neck.

Use pillows that maintain your head in a neutral position. Some side sleepers use a big pillow or a few pillows to prevent the head from sinking too low. Don’t elevate your head too much, as it can cause neck pain. 

Insert a roll-up towel along the long edge of the pillowcase. Adjust its shape to fit your neck’s curve, filling the gap between your face and shoulder. Ask someone to take a picture of you lying on the pillows to see if your neck is in line. Adjust your pillows accordingly.

Back sleepers

Sleeping on your back is as good as on your side to reduce neck pain. Ensure you have proper head and neck alignment. Place a small pillow at the base of your neck to keep your head neutral. 

Add another pillow beneath your knees or thighs to keep the muscles along the spine flat. This relaxes the neck muscles. Sleep with your hands on the side of the body or your chest to avoid moving the spine out of alignment.

Get new pillows

A pillow that loses shape and firmness distorts the alignment of your spine, head, and neck. This can lead to neck and shoulder aches. 

A rule of thumb is changing your pillows every two years. Some pillows last longer than others because of their material. 

You may extend your pillow’s life by using a protector. It prevents contaminants from reaching its inner fill. Wash your pillow regularly, according to the manufacturer’s instructions.

Consider getting new pillows for the following reasons:

  • Your pillow doesn’t offer you the necessary support. They’re lumpy and flat.
  • You’re not sleeping well because you’re tossing and turning to find the ‘perfect’ spot for your head.
  • You wake up with soreness and aches in your neck and shoulders.
  • You’ve adjusted your sleeping posture without finding pain relief.

Rearrange your pillows

Reorganizing your pillows improves your sleep quality and relieves neck pain. Doing so offers the following benefits:

  • Preventing muscle strain
  • Maintaining neutral alignment
  • Improving blood circulation 
  • Enhancing bed aesthetics

Designing the ideal neck pain pillow

Choosing the right pillow can be tricky. Ask yourself these questions when shopping for a new one. There are more considerations if you’re looking for a neck pain pillow.

Knowing your sleeping style is vital to ascertaining the suitable pillow type. The pillow’s shape, size, and fill also matter.

Back sleepers need a pillow with medium loft and firmness. It keeps your head supported at night without craning it upward. Choose materials that conform to pressure.

Use a high loft, firm, and adjustable pillow if you sleep on your side. The height props your head up and relieves pressure from the shoulders. The firmness keeps your body aligned.

Choose a low loft, soft pillow with a compressible filling if you sleep on your stomach. These features help you maintain neutral spine alignment.

Consider the following features for an ideal neck pain pillow:

Provides proper alignment and support

Keeping your neck neutral and aligned with your spine when you slumber is vital. Sleeping in this position reduces muscle tension that could cause pain.

Your pillow should contour to the neck, leaving no gap underneath for maximum support. Choose memory foam, feathers, and latex pillows as they adjust to your curvature.

The pillow’s loft (thickness) depends on how you sleep. One that’s adjustable is perfect for people who shift positions while slumbering. It must be firm enough to prevent your head from sinking but not too hard, causing discomfort.

Contour pillows provide better alignment and support for your head, neck, and shoulders. Their unique shape conforms to your body’s natural curve. These pillows relieve tension and allow your neck to relax and recover while you sleep.

Uses hypoallergenic and supportive materials

A perfect pillow should be cool and breathable to reduce night sweating. It should also protect against mold and dust mites. Allergens can cause sensitive people to toss and turn, straining their muscles. Hypoallergenic pillows are less likely to have substances that disrupt your sleep.

Pillows that provide allergen protection, support, and alignment include the following:

Memory foam pillows 

These pillows use polyurethane filling that alters their form when you sleep on them. They return to their original shape when you lift your head. The pillows mold to your body’s natural curve, providing excellent head and neck support.

Memory foam pillows are ideal for back and side sleepers. Most are hypoallergenic, perfect for people with allergies.

Down and feather pillows

You enjoy support and luxurious comfort when using down and feather pillows. Although the fillings differ, they mold to your neck and head contour. Side sleepers benefit from this feature.

Choose feather pillows if you want something inexpensive. Combo pillows with both down and feathers offer the best of both worlds.

Microbead pillows

Microbeads are an alternative to memory foam, down, or feathers. The tiny polystyrene pellets mold to fit your neck and head curve. The soft material alters the pillow shape as you move, providing comfort and support.

Allows adjustments for personalized comfort

Adjustable pillows are ideal for people with neck pain. You can tailor their shape, firmness, and height to suit your condition and sleeping style. There’s no need to try different pillow types to find the right one. You can adapt the adjustable pillows as your circumstances change.

Here’s the reason Sleepgram’s Adjustable Pillow Multipack is the perfect neck pain pillow.

You can customize the loft to align your neck and spine. Relieving strain on the muscles allows your neck to heal and prevents further pain. Say goodbye to waking with aches.

Your sleep quality and health improve. You’ll slumber better as you can adjust our pillow for comfort and support. No more fluffing, as our pillow retains its shape.

We use premium nano-fibers that promote airflow and disperse heat. The cooling effect on both sides of the pillow promises a comfortable and restful night. Use cotton covers to enhance the coolness of the pillow.

Our pillows come with two inserts. One offers a soft sleeping experience, like sleeping on a cloud. The other is firmer for added support. Adjusting the pillow for comfort is as easy as swapping the inserts.

How the right pillow can alleviate neck pain

Using a neck pain pillow compared to normal ones can improve sleep and ease your affliction. The study also indicated that the ideal pillow for neck pain should be soft and not too high. It should also provide neck support and be washable and allergy-tested.

Real stories: Success cases and testimonials

Does our adjustable pillow help with neck pain? These customers’ testimonials from the independent Trustpilot website show its effectiveness:


I have tried every pillow under the sun. I’ve had two neck fusion surgery’s and multiple others.

The sleepgram pillow is hands down the most comfortable pillow and completely adjustable.

Their all season blanket is also nice light weight and luxurious. Easily cleans too in the wash and stays nice.

Love the cotton silver infused duvet cover as well

I have turned my family and friends on to sleepgram via birthday presents and house warming gifts. They all love it as much as I do.


I was recommended this pillow by a therapist after I had been having neck, shoulder, & shoulder blade issues due to my career (hairstylist) & I’m a side sleeper. She said it was a little pricey but price didn’t matter if it was going to help! I had my first sleepgram pillow for 2yrs before I had to just purchase my second. I will continue to get the sleepgram pillow & recommend it to everyone that tells me about their uncomfortable pillows or sore neck from sleeping! Thank you so much!!

Sue Pavish

I now own both sleep gram pillows and bedsheet sets. I am overall thrilled. I am a side sleeper and my neck never ends up in awkward positions that leave me stiff in the morning. The pillow doesn't flatten out during the night and is easily plumped into comfortable positions. The sheets/pillowcases have a luxurious feel and breathe so that I don’t get hot in the night. Shipping was a problem on my first order. I got the tracking information but the pillows didn’t arrive. Customer support online was a bit iffy, as they assured me it was shipped but never arrived. When I followed up with a phone call the representative was extremely helpful and replaced the missing shipment that day (it was a weekend). I have placed 2 orders since with no problems.

Christina Price

I had to have four vertebrae fused together in my neck in 2019, and ever since I have been waking up with pain and muscle spasms in my neck and shoulders. I have been searching for a pillow that would provide the proper support without success. I heard about the Sleepgram pillow and decided to order it since a money-back guarantee was offered. I used the pillow the same night I receive it, and woke up the next morning with no pain -- no muscle spasm! I couldn't believe it, thought it was a fluke, so I slept with it the next night -- again, I awoke with no pain and no muscle spasm! That was several months ago, and I am happy to report I wake up feeling refreshed, without pain and spasm in my neck. I sing the praises of the Sleepgram pillow whenever the opportunity arises!

Why you should get a Sleepgram pillow

Quality sleep is critical to your health. Your body repairs itself and rejuvenates while you slumber. Lack of proper rest disrupts this function and impacts your well-being. 

Sleep deprivation can lead to psychological and mental issues. Your productivity drops, and you’re more prone to accidents than people who get enough sleep.

Using a proper neck pain pillow reduces discomfort, leading to a good night’s sleep. It also provides enough support and alignment to prevent soreness and strain.

While many pillows meet the two criteria, you can’t customize them to suit your needs. Our Sleepgram pillow allows you to adjust the loft and firmness as you like them. 

You don’t have to worry about dust mites and allergies as the pillows are hypoallergenic. We use a cooling fabric so you can sleep comfortably. 

You get value for money and save time, as there’s no trial and error when using our adjustable pillow.

Our 5-year warranty supports our guarantee that our quality pillows won’t go flat. You may test the Sleepgram Adjustable Pillow Multipack risk-free for 100 days. Return it if you’re dissatisfied, and we’ll refund your money, no questions asked.