How To Sleep With Cervical Radiculopathy

Cervical radiculopathy (or a pinched nerve) can make nights feel endless.

This common condition, caused by nerve compression in the neck, often brings pain, tingling, or numbness that worsens when you try to rest. It can quickly lead to poor sleep and slower recovery.

Here’s everything you need about cervical radiculopathy and neck nerve pain at night.

How To Sleep With Cervical Radiculopathy

Sleeping with a pinched nerve in your neck might make rest seem impossible.

However, a few small changes to your sleep habits can help ease pressure on the nerve and make sleep more dream-like again.

1. Choose The Right Sleeping Position

When it comes to the best sleeping position for cervical radiculopathy, sleeping on your side or back with proper support is generally best.

These positions reduce strain on the neck compared to stomach sleeping, which forces your head into an awkward twist.

2. Use A Supportive Pillow

While there’s no specific cervical radiculopathy pillow, an adjustable pillow is ideal because you can adjust its height and firmness to keep your neck properly aligned. A pillow that is too high or too flat can increase pressure and irritation.

The Groove Adjustable Pillow is made from memory foam to offer neck and shoulder pain relief while you rest. Additionally, it features four removable panels for complete customisation.

ALT TEXT: Groove Adjustable Pillow cross section image

https://www.groovepillows.co.uk/products/groove-adjustable-pillow

3. Keep Your Neck In A Neutral Position

In general, try not to let your head tilt too far forward or back. This can worsen the neck pain and prolong the issue.

Use tips one and two (a well-adjusted pillow and good positioning) to help maintain a natural curve in the neck while in bed.

4. Create A Sleep-Friendly Environment

A dark and quiet bedroom, combined with a calming bedtime routine, can make a significant difference. Studies have found that even low-intensity light can disrupt melatonin (a sleep hormone) production in both men and women (Cho et al., 2018).

Likewise, reducing stress in the evening helps your body settle into sleep. Don’t look at your emails before bed!

5. Stretch Or Do Light Mobility Work Before Bed

It’s never good to over-exercise if you have cervical radiculopathy.

However, gentle neck stretches or shoulder rolls can ease tightness and improve blood flow before you lie down.

Try slow, gentle stretches to ease into a restful sleep before bed. Always stop if you experience pain.

6. Limit Screen Time and Avoid Looking Down at Devices

Did you know hours spent looking down at your phone or tablet can increase neck strain?

These everyday habits can exacerbate a pinched nerve. Keep devices at eye level and take breaks in the evening.

Cutting down phone usage doesn’t just reduce pain. Research has found a link between higher screen time and poorer sleep quality (Arshad et al., 2021).

7. Apply Heat or Cold Therapy Before Sleep (if Recommended)

A warm compress can relax tight muscles, while a cold pack may reduce inflammation.

However, this is best done when recommended. If unsure, contact your GP or a physiotherapist for personalised advice.

8. Elevate Your Head Slightly

Elevating your head can reduce pressure on the affected nerve.

Use an adjustable pillow or add a small wedge to ease symptoms while lying down, without sacrificing your comfort.

ALT TEXT: Person using phone in bed with striped sheets

https://unsplash.com/photos/person-in-blue-denim-jeans-lying-on-bed-1u7gL1fBhcc

9. Practice Relaxation Techniques

Stress can make sleep difficult and even lead to chronic inflammation (Liu, Wang, and Jiang, 2017).

Deep breathing, meditation, or gentle evening yoga can help reduce muscle tension and prepare your body for a restful night’s sleep.

Why Does Cervical Radiculopathy Affect Sleep?

Cervical radiculopathy happens when a nerve in the neck becomes compressed or irritated. This can lead to pain, numbness or tingling that travels into the shoulders, arms or even the hands.

This condition affects approximately 85 people per 100,000, and the C7 nerve root is the most commonly affected. Those at high risk for the condition often work manual labour jobs, engage in heavy lifting, use vibrating equipment, or smoke (Magnus et al., 2024).

At night, the symptoms often feel worse because certain head and neck positions can increase pressure on the affected nerve. Lying still for extended periods can also cause neck stiffness, which exacerbates the discomfort.

When sleep is repeatedly disrupted by pain, it can lead to fatigue, irritability and slower healing, making it even harder to recover fully.

Fortunately, research has shown that most patients experience improvement with non-operative care within 6 to 12 weeks (Iyer and Kim, 2016).

When to Consult a Healthcare Professional

If you suspect cervical radiculopathy and have tried adjusting your sleeping position and pillow but pain or numbness still disturbs your nights, speak to your GP or a physiotherapist.

A medical professional may recommend physical therapy, anti‑inflammatory treatments, or in more persistent cases, further imaging or even surgery.

Seeking professional advice early can help prevent long‑term problems. If you experience severe pain or can’t partake in daily tasks, seek immediate medical assistance.

The Outlook

Sleep is a vital part of healing, so knowing how to sleep with cervical radiculopathy makes a huge difference to your nighttime routine and daily health.

Adapt a supportive position, use an adjustable pillow that keeps your neck aligned, and try simple evening routines to reduce strain and tension.

Begin today with the Groove Adjustable Pillow.

Or for more advice on getting the best night’s sleep, visit the Sleep Resources Hub.

References

Arshad, D., Joyia, U.M., Fatima, S., Khalid, N., Rishi, A.I., Rahim, N.U.A., Bukhari, S.F., Shairwani, G.K. and Salmaan, A. (2021). The adverse impact of excessive smartphone screen-time on sleep quality among young adults: A prospective cohort. Sleep Science, [online] 14(4). doi:https://doi.org/10.5935/1984-0063.20200114.
Cho, C.-H., Yoon, H.-K., Kang, S.-G., Kim, L., Lee, E.-I. and Lee, H.-J. (2018). Impact of Exposure to Dim Light at Night on Sleep in Female and Comparison with Male Subjects. Psychiatry Investigation, [online] 15(5), pp.520–530. doi:https://doi.org/10.30773/pi.2018.03.17.
Iyer, S. and Kim, H.J. (2016). Cervical radiculopathy. Current Reviews in Musculoskeletal Medicine, [online] 9(3), pp.272–280. doi:https://doi.org/10.1007/s12178-016-9349-4.
Liu, Y.-Z., Wang, Y.-X. and Jiang, C.-L. (2017). Inflammation: The Common Pathway of Stress-Related Diseases. Frontiers in Human Neuroscience, [online] 11(316). doi:https://doi.org/10.3389/fnhum.2017.00316.
‌Magnus, W., Viswanath, O., Viswanathan, V.K. and Mesfin, F.B. (2024). Cervical Radiculopathy. [online] PubMed. Available at: https://www.ncbi.nlm.nih.gov/books/NBK441828/.