How To Sleep With A Pinched Nerve In The Neck

A pinched nerve can make nights feel endless.

This common condition, medically known as a cervical radiculopathy is caused by nerve compression in the neck, which can be painful, cause tingling or a numbness that feels offputting as you try to rest.

Learn how to get some proper rest despite cervical radiculopathy.

How To Relieve A Pinched Nerve While You Sleep

A few small changes to your sleep habits can help ease pressure on the pinched nerve in your neck and make sleep more dream-like again.

1. Correct Sleeping Position

The best sleeping position for cervical radiculopathy is usually on your back or side with proper support. These positions help minimise strain on the neck, unlike stomach sleeping, which can twist your head into an uncomfortable angle.

2. Use a Supportive Pillow

While there’s no specific cervical radiculopathy pillow, a cervical memory foam pillow is ideal because they are often a good height for lying on your back and relieving any neck or shoulder compression.

The Groove Cervical Pillow is made from memory foam to offer neck and shoulder pain relief while you rest. In general, try not to let your head tilt too far forward or back. This can worsen the neck pain and prolong the issue.

4. Sleep Hygiene

A dark, quiet bedroom paired with a calming nighttime routine can make a big difference to your sleep. Research shows that even dim light can interfere with melatonin production, the hormone that helps you sleep (Cho et al., 2018).

Stress is another big one. The more you can wind down in the evening, the better. So that does mean trying to avoid work if you can, 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).

5. Stretch or Do Light Mobility Work Before Bed

Over-exercising isn’t a good idea if you have cervical radiculopathy. But light neck stretches or shoulder rolls can help release tension and boost circulation before bed. Keep it slow and gentle to help your body ease into sleep and stop immediately if anything causes pain.

6. Avoid Looking Down at Devices

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

These everyday habits can make cervical radiculopathy feel worse. Try holding devices at eye level and take regular breaks, especially in the evening.

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 regular physician or a physiotherapist for personalised advice.

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 occurs when a nerve in the neck gets compressed or irritated, causing pain, numbness, or tingling that can radiate into the shoulders, arms, or hands.

In the U.S., it affects around 85 out of every 100,000 people, with the C7 nerve root being the most commonly involved. People most at risk often work in physically demanding jobs, regularly lift heavy objects, use vibrating tools, or smoke (Magnus et al., 2024).

Symptoms tend to feel worse at night. Certain head and neck positions can increase pressure on the affected nerve, and lying still for long stretches can lead to stiffness and more discomfort.

When pain keeps interrupting sleep, it can lead to fatigue, mood changes, and slower healing, making recovery even more difficult. The good news? Most people see improvement with non-surgical treatments in about 6 to 12 weeks (Iyer & Kim, 2016).

When To Consult A Healthcare Professional

If you suspect chronic cervical radiculopathy and have tried adjusting your sleeping position and pillow but pain or numbness still disturbs your nights, speak to your regular physician 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 a quality, memory foam cervical pillow that keeps your neck aligned like the Groove Original Pillow, and try simple evening routines to reduce strain and tension.

Or for more advice on getting the best night’s sleep, read more on the Groove Blog.

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/.