Is It Better for Your Neck to Sleep Without a Pillow?
Is it better for your neck to sleep without a pillow? This is a very commonly asked question. In this blog we will discuss why you need to use a pillow and how to decide on which pillow to use?
 
If you suffer from neck pain you might have been advised not to use a pillow or you might not be in the habit of using a pillow. However you should use a pillow to avoid neck pains and especially if you have neck pain. Lets first discuss what happens when you do not use a pillow. If you are a back sleeper your head tilts backwards as the back of our head is not in the same plane as the upper back. There is a little bit of a distance between these two areas, which makes the head tilt backwards. This can lead to various problems ranging from neck pain to arm pain due to pinching of the nerves in the back of the neck to a poor posture. 
 
If you are a side sleeper there is a big gap between the tip of your shoulder and the side of our head. A pillow is needed to bridge this gap or else the head tilts excessively to one side. To avoid this you might put your hand under the head. This manages to put the neck in a neutral state but the arm muscles and muscles of the shoulder blade are activated throughout the night and cannot relax, putting an excessive strain on them. This gradually builds up as the nights go by and may lead to other problems in the area such as upper back pain and arm pain. 
 
It is very important to use a pillow to avoid all these problems. But it is also crucial to use a pillow of proper height to be able to support your neck in a neutral position and at the same time keep your arm, upper back, shoulder blades and neck completely relaxed during your sleep. If you are a back sleeper the height of your pillow should be equal to the distance between your upper back and the back of your head. If you are a side sleeper the pillow thickness should be equal to the distance between the tip of your shoulder and your ear lobe. 
 
If you are one of those people who alternate between side sleeping and back sleeping at night the solution for you is to use a contour pillow that is thick on one side and thin on the other side. This helps you to maintain your neck in a neutral position irrespective of your sleeping position. HERE are some of the pillows that I have used and liked. 
 
If you are looking for some more helpful tips to manage your neck pain, watch this video:


If you want to know more about how to manage your neck pain, join my free community where we run regular trainings on simple solutions to manage neck and back pain along with other common problems such as mid back pain, posture tips, tennis elbow pain, jaw pain, ankle pain, etc. 

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Please note that the advice given in this blog does not apply to you if you have medical condition such as eye surgery or sleeping on your stomach after certain injuries or surgeries, where a doctor has advised you not to use a pillow. 

Note: This page contains affiliate links which will bless me, at no additional cost to you and I will be able to help more people with spinal and joint pain.

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MEET SWATI

 
Hi there! 
I am Swati, an Executive Mum Power Coach and a Certified Posture Expert. I use my proven system to help mums of younger kids working in high-stress executive jobs manage their back, neck, and nerve pains, despite low energy levels and brain fog. I do all this without taking away a big chunk of their time out of their already busy day. This enables them to be more productive and capable professionals at work and guilt-free mums who can focus on their kids instead of always being distracted by pain. 



My passion for helping executive mums stems from my own experiences. I have been in the same boat and understand the frustration and helplessness of being in constant pain or being afraid to engage in activities due to the fear of pain. After two pregnancies in the span of three years and juggling my two kids, housework, and a demanding job, I was constantly in pain. The weight gain from motherhood added extra stress to my already overburdened spine and joints. I was stuck in a vicious cycle of weight loss and spinal/nerve pain that I just couldn’t break free from.

On top of the physical pain, I also suffered from adrenal fatigue. I often felt exhausted, waking up groggy even after a full night’s (10 to 12 plus hours!) sleep, and struggled with low energy levels and brain fog. Simple tasks became challenging, and I found myself forgetting things and unable to think clearly. It was incredibly frustrating and made it even harder to balance my professional responsibilities and family life.

My work involved long hours of standing during the day, prolonged hours on the laptop in the evening, and lots of running around and rocking my kids to sleep in between. Despite my knowledge and expertise in pain relief, I still found myself unable to escape the constant daily pain and fatigue.

Sitting at a desk job from 9 to 5, or longer, plus endless meetings that seem to go on forever. The frequent traveling, the uncomfortable hotel pillows that make it impossible to get a good night’s sleep—I’ve experienced it all. I remember not being able to share my discomfort at work because I felt like an imposter, talking about pain relief strategies and focusing on work while I was not able to achieve it myself. I didn’t disclose the extent of my pain and forgetfulness to my colleagues for years. Even though I loved my kids and my job, I couldn’t give 100% to either. The discomfort held me back from reaching my full potential, making me feel guilty as a mum and less productive at work. I felt like I was constantly running on empty, unable to catch a break from the pain and exhaustion.

finally got fed up after years of trying and decided to make a New Year’s resolution to get ‘healthy’ instead of focusing solely on my pain, fatigue, forgetfulness, and weight loss. When I shifted my focus to getting healthier by reducing the inflammation in my body and addressing my adrenal fatigue, the pain started to decrease, my energy levels and focus improved, and the pounds started shedding off too! That, of course, meant a happier spine, nerves, joints, and a happier me! Today, my neck, back, and nerve pain are down to zero, my knee pain has reduced by 75%, my brain fog has reduced drastically and my energy levels are higher than ever. I realized that I had been focusing on the wrong solutions for over a decade!

Now, my mission is to share my knowledge of pain relief and managing adrenal fatigue along with my personal experience with other mums, especially those with younger kids who work in high-stress executive jobs. My goal is to help you find lasting relief, boost your energy, and reclaim your life, just as I did. 

If you can relate to all this, you are not alone. As a mum, I have been there and done that—momma, I got you! I’ve helped hundreds of mums in this situation over the years find their solution to manage spinal and joint pains, low energy levels, and brain fog that hold them back. This enables them to feel confidently in control and empowers them to cultivate that confidence and productivity at work and enjoy being with their kids, to be able to run around with them without the fear of injury or pain.

Are you ready for this journey? Ask me how if you are curious.

Let's DO THIS!
xx Swati
** Executive Mum Power Coach **

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