怎么在有颈部疼痛的情况下睡觉

颈部疼痛可能影响睡眠，让你觉得痛苦、沮丧。但是，保护颈部并让睡眠没有痛苦是可以做到的！首先，你应该选择一个可以为颈部提供缓冲和支撑，而不会刺激颈部的睡眠姿势。然后，使用适当的寝具，并打造舒适的睡眠环境，以获得良好的睡眠质量，不受颈部疼痛的影响。

步骤

选择一种睡眠姿势

1. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/7\/77\/Sleep-with-Neck-Pain-Step-1.jpg\/v4-460px-Sleep-with-Neck-Pain-Step-1.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/7\/77\/Sleep-with-Neck-Pain-Step-1.jpg\/v4-728px-Sleep-with-Neck-Pain-Step-1.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 1 仰卧，以获得更多支撑。仰卧有助于颈部与脊柱成一条直线，并为全身提供更多的支撑，还能确保颈部在夜间不会扭向或偏向一侧。^[1]
   • 如果你打鼾，那么仰卧会使打鼾变得更加严重。你可以试着改为侧卧。
2. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/b\/b0\/Sleep-with-Neck-Pain-Step-2.jpg\/v4-460px-Sleep-with-Neck-Pain-Step-2.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/b\/b0\/Sleep-with-Neck-Pain-Step-2.jpg\/v4-728px-Sleep-with-Neck-Pain-Step-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 2 选择舒适的侧卧睡姿。侧卧也是一种很好的睡姿，特别是如果你觉得它比仰卧更加舒服。采用侧卧姿势，头部侧放在枕头上，让颈部感受到更强的支撑力。^[2]
   • 如果因为颈部疼痛而很难将头转向一边，在选择侧卧方向时，你应该选择颈部可以毫无痛苦地转动或扭动的方向。
   • 如果下背部也经常感到疼痛，那么侧卧可能是一个不错的选择，因为采取这种睡姿时，可以贴合脊柱的自然曲线。
3. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/6\/61\/Sleep-with-Neck-Pain-Step-3.jpg\/v4-460px-Sleep-with-Neck-Pain-Step-3.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/6\/61\/Sleep-with-Neck-Pain-Step-3.jpg\/v4-728px-Sleep-with-Neck-Pain-Step-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 3 不要趴着睡觉，因为这会让颈部承受压力。趴着睡觉会让颈部、背部和脊柱承受很大的压力。如果你喜欢趴着睡觉，尽量改成仰卧或侧卧睡姿。^[3]
   • 你可能需要将枕头放在身体两侧，以确保自己不会翻身变成趴卧睡姿。
   • 不要为了防止自己翻身变成趴卧睡姿或停止打鼾，而在衣服里放个网球，这样做只会加重背部疼痛。^[4]

使用适当的寝具

1. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/5\/55\/Sleep-with-Neck-Pain-Step-4.jpg\/v4-460px-Sleep-with-Neck-Pain-Step-4.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/5\/55\/Sleep-with-Neck-Pain-Step-4.jpg\/v4-728px-Sleep-with-Neck-Pain-Step-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 1 使用护颈枕来支撑颈部。这类枕头中间有一个凹陷，你可以将它稍稍抬高来放置头部，并为颈部提供支撑。它们通常是由泡沫制成的，所以有足够的支撑力和填充物。^[5]
   • 如果不喜欢晚上睡觉时会变热的记忆泡沫，那么你可以购买天然乳胶枕。如果你对乳胶过敏，那就使用记忆泡沫制成的枕头。
   • 不要使用羽毛或荞麦填充的枕头，因为它们通常太过柔软，无法为颈部提供所需的支撑。
2. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/8\/82\/Sleep-with-Neck-Pain-Step-5.jpg\/v4-460px-Sleep-with-Neck-Pain-Step-5.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/8\/82\/Sleep-with-Neck-Pain-Step-5.jpg\/v4-728px-Sleep-with-Neck-Pain-Step-5.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 2 如果床垫很硬，应该挑一个厚点的枕头。使用一个较厚的枕头，让它填充头部和床垫之间的空隙。枕头应该能够让肩膀陷入床垫之中，这样颈部和头部就能成一条直线，并得到很好的支撑。^[6]
   • 你还可以将几个枕头叠在一起，让颈部感觉舒适并得到支撑。你可以根据自己是侧卧还是仰卧来调整枕头，可能需要多个枕头才能睡得舒服。
3. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/1\/14\/Sleep-with-Neck-Pain-Step-6.jpg\/v4-460px-Sleep-with-Neck-Pain-Step-6.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/1\/14\/Sleep-with-Neck-Pain-Step-6.jpg\/v4-728px-Sleep-with-Neck-Pain-Step-6.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 3 如果床垫柔软，就选择较薄的枕头。如果床垫是记忆泡沫制成的或自带头枕，那么你可以用一个较薄的枕头来填充头部和床垫之间的小空隙。^[7]
4. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/0\/0b\/Sleep-with-Neck-Pain-Step-7.jpg\/v4-460px-Sleep-with-Neck-Pain-Step-7.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/0\/0b\/Sleep-with-Neck-Pain-Step-7.jpg\/v4-728px-Sleep-with-Neck-Pain-Step-7.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 4 不要将枕头叠得太高，因为这样做可能会刺激颈部。适当支撑颈部和头部通常只需要1到2个枕头。睡觉时不要枕太多枕头，也不要将枕头叠得太高，否则头会靠近胸部，或者脖子会过度前伸。躺在枕头上时，脖子应该随脊柱自然弯曲。^[8]
5. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/3\/37\/Sleep-with-Neck-Pain-Step-8.jpg\/v4-460px-Sleep-with-Neck-Pain-Step-8.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/3\/37\/Sleep-with-Neck-Pain-Step-8.jpg\/v4-728px-Sleep-with-Neck-Pain-Step-8.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 5 在颈部下放一条毛巾或一个小枕头，以增加缓冲。睡觉时，将毛巾卷起来，塞到脖子下面，为颈部提供更好的支撑。你还可以使用圆筒形的小枕头。^[9]
   • 如果担心毛巾或枕头在夜晚会移位，可以把它塞到枕套里，防止偏移。
6. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/8\/8a\/Sleep-with-Neck-Pain-Step-9.jpg\/v4-460px-Sleep-with-Neck-Pain-Step-9.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/8\/8a\/Sleep-with-Neck-Pain-Step-9.jpg\/v4-728px-Sleep-with-Neck-Pain-Step-9.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 6 仰卧时将一个枕头放在膝盖下面。如果睡觉时喜欢仰卧，那么你可以把枕头或靠垫放到膝盖下面，睡得更加舒服。枕头有助于睡觉时保持脊柱挺直，让颈部与脊柱成一条直线。^[10]
7. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/d\/d2\/Sleep-with-Neck-Pain-Step-10.jpg\/v4-460px-Sleep-with-Neck-Pain-Step-10.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/d\/d2\/Sleep-with-Neck-Pain-Step-10.jpg\/v4-728px-Sleep-with-Neck-Pain-Step-10.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 7 如果喜欢侧卧，可以把枕头夹在两腿之间。将普通的枕头或抱枕夹在两腿中间，通常会让侧卧睡觉的人感觉更加舒服。将枕头抱在胸前，或夹在两腿中间，让双腿弯曲，脊柱成一条直线。^[11]

保证良好的睡眠质量

1. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/7\/71\/Sleep-with-Neck-Pain-Step-11.jpg\/v4-460px-Sleep-with-Neck-Pain-Step-11.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/7\/71\/Sleep-with-Neck-Pain-Step-11.jpg\/v4-728px-Sleep-with-Neck-Pain-Step-11.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 1 确保卧室凉爽、安静和黑暗。你应该营造一个理想的睡眠环境，让自己更加放松和容易入睡。将卧室里的灯光调暗，确保房间安静。卧室温度最好较为凉爽，因为较低的温度通常更适合睡觉。
   • 拉上卧室的窗帘来阻挡自然光线，让身体知道现在已经到了睡觉时间。
2. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/7\/7c\/Sleep-with-Neck-Pain-Step-12.jpg\/v4-460px-Sleep-with-Neck-Pain-Step-12.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/7\/7c\/Sleep-with-Neck-Pain-Step-12.jpg\/v4-728px-Sleep-with-Neck-Pain-Step-12.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 2 睡觉前拉伸颈部。向两侧做颈部旋转来拉伸颈部肌肉，减轻该部位的紧张和压力。试着将手臂伸到头顶上方，从一侧向另一侧倾斜，以释放肩部和颈部的紧张感。你还可以做体前屈，让颈部尽量靠近脚趾。^[12]
   • 养成每晚睡觉前做至少1到2次颈部拉伸的习惯，帮助自己放松颈部，并减轻颈部疼痛。
3. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/f\/fc\/Sleep-with-Neck-Pain-Step-13.jpg\/v4-460px-Sleep-with-Neck-Pain-Step-13.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/f\/fc\/Sleep-with-Neck-Pain-Step-13.jpg\/v4-728px-Sleep-with-Neck-Pain-Step-13.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 3 睡前一小时放下手机。用手机浏览社交媒体资讯或新闻时，头部为了注视屏幕会发生倾斜或移位，导致颈部肌肉紧张。手机的蓝光还会阻碍身体释放褪黑激素。褪黑激素是一种有助于睡眠的天然化学物质。你应该选择看书，身体靠在枕头上，让颈部得到良好的支撑。^[13]
   • 躺在床上时，你还可以听一些平静的音乐来帮助自己入睡。听音乐不会让颈部承受压力。
   • 养成每晚睡前冥想的习惯。
4. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/2\/2d\/Sleep-with-Neck-Pain-Step-14.jpg\/v4-460px-Sleep-with-Neck-Pain-Step-14.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/2\/2d\/Sleep-with-Neck-Pain-Step-14.jpg\/v4-728px-Sleep-with-Neck-Pain-Step-14.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 4 睡前用温热的加热垫或敷布热敷颈部。为了放松大脑和肌肉，你可以用温热的加热垫或敷布热敷患处。等待15分钟，然后取走加热垫或敷布。不要让加热垫温度过高，以免烫伤皮肤！如有必要，你可以在皮肤和加热垫之间隔一条毛巾。^[14]
5. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/8\/80\/Sleep-with-Neck-Pain-Step-15.jpg\/v4-460px-Sleep-with-Neck-Pain-Step-15.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/8\/80\/Sleep-with-Neck-Pain-Step-15.jpg\/v4-728px-Sleep-with-Neck-Pain-Step-15.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 5 如果颈部疼痛对你造成困扰，可以在睡前服用止痛药。如果颈部疼痛很不舒服，你可以在睡前服用非处方止痛药。服药时一定要遵循制造商的剂量说明，切勿超过推荐剂量。
   • 如果颈部疼痛非常剧烈，并且经过几晚后仍未好转，调整睡眠条件和服用止痛也无济于事，那么你应该就医治疗。医生可能建议你做拉伸、接受物理治疗或针灸、按摩等治疗方法，以解决颈部疼痛。