How to Have a Nice Sleep That Supports Your Neck & Back
Instructions
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Ensure your mattress is firm instead of soft, as this is the most important factor in supporting your back. Sleeping on a soft mattress causes your back to curve and sink, which causes back pain. A firm mattress allows your spine to rest with its natural curves all in place, eliminating that unnecessary pain.
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Check to make sure your mattress doesn't have any lumps on its surface. Older or cheaper mattresses may have springs that cause the surface to be bumpy. This can cause back discomfort.
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The height of your pillow matters, to prevent neck pain. Pick a pillow that holds your head at the appropriate height. One that is too high will cause your shoulders to slope and can affect your posture and breathing, as well as cause neck soreness when you wake up. A pillow that's too low can cause your shoulders to hunch together and likewise cause pain. Finding the right pillow for you takes some experimentation while you're awake to see how your neck and shoulders react. It will then require additional experimentation while you sleep a night with a pillow to ensure it's the right height.
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Stay on a routine, and use regular habits. For example, have a set time for going to sleep every night, sleep on the same bed every night with the same pillows, and in the same position that works for you.
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